Water is the most abundant component of the human body and takes part in almost every vital function: it regulates temperature, carries nutrients, aids digestion, lubricates joints and helps eliminate waste through urine. Even so, many people drink less than they need, either because they do not feel thirsty or because they forget while working or moving around during the day. Understanding how much water you need and how to spread it out is one of the simplest ways to look after yourself.

How much water do we really need

There is no magic figure that suits everyone. As a guide, European food safety authorities set a total fluid intake of about two litres a day for adult women and about two and a half litres for men. That amount includes water from all sources: drinks, infusions, broths and also the water contained in food, which provides roughly one fifth of the total. So you do not need to drink two litres of plain water: fruit, vegetables, soups and yoghurts count too.

What factors change your needs

Water needs vary by person and moment. They increase in hot or humid weather, during exercise, at altitude, with fever, vomiting or diarrhoea, and in stages such as pregnancy and breastfeeding. Body weight, age and some medicines also play a part. In older people, the sensation of thirst decreases, so they should drink throughout the day even if they do not feel it.

How to know if you are well hydrated

The most practical method is to look at the colour of your urine: if it is a very pale yellow, you are usually well hydrated; if it is dark and concentrated, you probably need more fluids. Other signs of insufficient hydration are a dry mouth and lips, a mild headache, unusual tiredness, dizziness when standing up or less elastic skin. If these symptoms are intense or persistent, consult a healthcare professional.

Simple habits to drink more water

Building water into your routine is easier if it does not depend on willpower. Some ideas:

  • Start the day with a glass of water before coffee or breakfast
  • Keep a reusable bottle in sight, on your desk or in your bag
  • Link drinking to things you already do: switching on the computer, after going to the bathroom or after finishing a call
  • Set gentle reminders on your phone if you tend to forget
  • Drink a glass before each main meal
  • If plain water bores you, flavour it with slices of lemon, cucumber, mint or red berries

Which drinks count and which to moderate

Unsweetened infusions, sparkling water without sweeteners, tea and coffee also provide fluid. Coffee and tea contain caffeine, so it is wise to moderate them, especially in the afternoon if they affect your sleep. Soft drinks and bottled juices provide a lot of sugar and are not the best choice for daily hydration; energy drinks and alcohol do not help either. Water remains the best choice for everyday.

Hydration and exercise

When you exercise you lose fluid and minerals through sweat. For activities under an hour, drinking water before, during and after is usually enough. In long efforts or hot environments, it may also be useful to replace mineral salts. Try to start exercise well hydrated and take small sips regularly rather than large amounts at once.

Common myths about water

There are some widespread ideas worth qualifying. It is not true that drinking lots of water on its own eliminates toxins or guarantees perfect skin: the body already has the liver and kidneys to cleanse itself, and skin depends on many other factors. Nor do you need to force yourself to drink when you are not thirsty under normal conditions, except in the groups mentioned. And drinking too much water in a short time can be harmful, so the golden rule is moderation and regularity.

Hydration at different stages

Small children, older people and pregnant or breastfeeding women are the groups that need most attention. Children should be offered water often, because they are usually distracted playing and do not ask. Older people may feel less thirsty and, in addition, some treatments increase fluid loss, so it helps to set fixed times to drink. During pregnancy and breastfeeding, needs rise moderately and it is advisable to check with the healthcare team.

What to do in hot weather

In high temperatures, we sweat more and lose fluid without noticing. Drink regularly even if you are not thirsty, avoid the middle of the day for exertion, wear light clothing and seek shade. Water-rich foods, such as watermelon, melon, gazpacho, cucumber or tomatoes, help you add fluids pleasantly. If you notice dizziness, a severe headache, confusion or very hot, dry skin, seek urgent medical attention.

A final reminder

Looking after your hydration does not require complicated apps or exact calculations. Listen to your body, watch the colour of your urine, drink throughout the day and adapt the amount to the heat and your activity level. With small, repeated gestures, your energy, concentration and general wellbeing will thank you.

This article is for information only and does not replace the advice of a healthcare professional. If you have concerns about your health, consult your doctor.