How much water should I drink?

More than two thirds of the human body consists of water. We require water for almost every function within our bodies, from flushing out toxins to digestion.

But knowing how much water to drink can be a challenge, particularly when it’s warm or you’re doing more exercise than usual.

Drink too little and it’s possible to suffer some potentially serious health problems. However, to complicate matters, drinking too much also carries health risks.

How much water should you drink per day?

Under normal circumstances, the amount of water in the body is controlled by the thirst response and urine production: you’re thirsty, you drink, you go to the toilet – the water cycle starts again.

In 2010, a report from The European Food Safety Authority suggested that the minimum levels of water consumption should be 2 liters for men and 1.6 liters for women, or between eight and ten glasses. For men, their daily requirement of two liters of water is equivalent to just over three and a half pints. For women, their recommended intake of 1.6 liters of water is the equivalent of just under three pints. A standard soft drink can in the UK contains 330ml of fluid, and the average bottle of water is 500ml (a man would need to drink the equivalent of four bottles of water, and a woman would need to drink the equivalent of just over three bottles of water).

However, much depends upon the level of activity that you engage in, your physical health, your size and weight and whether it’s a hot day or not.

I would always recommend that drinking water little and often is the best way to stay hydrated.

What you drink is important too. While alcohol may quench your thirst, it’s actually a diuretic. This means it may make you need to pass urine more often, potentially leading to dehydration. When people experience a hangover, one of the key components of this is dehydration. The typical hangover headache is a symptom of this. A good tip is to alternate every alcoholic drink with a glass of water.

Drinking milk, water and fruit juices are all good ways of maintaining hydration. However, always bear in mind the amount of sugar that might be contained within any sweetened drink. Tea and coffee may also help but try to keep track of how much caffeine you are consuming.

How do you know if you are dehydrated?

Feeling thirsty and passing dark colored, strong-smelling urine are some of the initial signs that you could be dehydrated. Other symptoms can include feeling sluggish, feeling light headed and or having a dry mouth.

People at the extremes of age, such as children and the elderly, are more at risk of becoming dehydrated. Signs that might give your doctor cause for concern is if children are becoming drowsy, having fewer wet nappies or if they are breathing more quickly. Older people often may not realize that they are dehydrated and confusion is a common presentation of dehydration in the elderly.

Patients experiencing vomiting, diarrhea or sweats as a result of a fever can become dehydrated quickly unless they are able to replace the extra water lost from the body.