Water doesn't make weight disappear, but staying well hydrated supports your energy, digestion and concentration — and it makes it easier to tell thirst apart from hunger.
How much do you need?
Needs vary with your body size, activity, the weather and your health. As a general guide, the European Food Safety Authority suggests a total water intake of about 2.0 litres a day for women and 2.5 litres a day for men — and that includes the water in food, such as dal, soups, fruit and vegetables, as well as drinks.
You need more on hot days, when you're very active, or when you're unwell with fever or diarrhoea.
Simple signs you're drinking enough
- Your urine is pale yellow.
- You rarely feel very thirsty.
- You don't get frequent headaches or tiredness from not drinking.
Habits that make it easy
- Start the day with a glass of water before your morning tea.
- Keep a bottle with you at work, in the car or in your bag.
- Drink with every meal — and have a glass before you reach for a snack, in case you're actually thirsty.
- Choose water over sugary drinks most of the time.
- Track it — a simple tally, or the water tracker in an app, helps build the habit.
What counts?
Plain water is best. Unsweetened tea, milk and soups also count. Soft drinks, packaged juices and very sweet tea add sugar, so keep those as occasional extras.
A little water, regularly through the day, beats trying to drink a lot at once.
If you have a kidney or heart condition, or your doctor has told you to limit fluids, follow their advice on how much to drink.