glass of water

How much water should you drink a day?

1. You've been moving more

The more we move, the more moisture we lose through sweating.

 

The most obvious example of this is after a heavy workout – when you’ll have sweated out around a litre of water.(9)

 

However, even walking to the local shops can cause you to lose water through breathing.

1. You've been moving more

2. You're not feeling well

Vomiting and diarrhoea cause water loss as vomit and faeces are largely made up of water.

 

A runny nose can cause you to lose fluids via mucous, and if you have a temperature, you’ll be losing water through sweat, too.

 

If you are unable to keep fluids down, you’re at risk of dehydration.

2. You're not feeling well

3. You're pregnant or breastfeeding

Pregnant women need more water.

 

This is because the body works hard during this time to produce extra blood, build new tissue and form amniotic fluid.(13)

 

Similarly, breastfeeding mothers require more water to produce plenty of breast milk, which is made up mostly of water.

3. You're pregnant or breastfeeding

4. Hot weather

Six to eight 200ml glasses of water (1.2 litres) of water daily is enough for climates like the UK but in hotter conditions we need more. (14)

 

This is because we lose additional fluid as a result of increased sweating.

 

There’s no hard and fast rule as to how much we need but be sure to drink an extra 1 – 3 glasses, or around 2.5 litres in total on hot days or when visiting hot countries. (15)

4. Hot weather

5. Cold weather

We might crave a chilled glass of water less when the temperature outside plummets.

 

However, we still need to mind our fluid intake during the colder months.

 

Central heating dries out your skin and mucous membranes, leaving you needing to re-hydrate. 

5. Cold weather

1. Strawberries, watermelons, spinach

 

 

Strawberries, watermelon and spinach all consist of 90 - 99% water.

1. Strawberries, watermelons, spinach

2. Apples, grapes, broccoli

 

 

Apples, grapes and broccoli contain 80 - 89% water. 

2. Apples, grapes, broccoli

3. Bananas, avocado, baked potato

 

 

Bananas, avocadoes and baked potatoes are made up of 70 -79% water. 

3. Bananas, avocado, baked potato

4. Pasta, salmon, chicken breast

 

 

60 - 69% of pasta, salmon and chicken breast are water. 

4. Pasta, salmon, chicken breast

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  3. www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  4. www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  5. https://www.mayoclinic.org/diseases-conditions/urine-color/symptoms-causes/syc-20367333
  6. https://www.bmj.com/content/335/7633/1288
  7. https://www.nhs.uk/live-well/eat-well/water-drinks-nutrition/
  8. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0084154
  9. https://www.active.com/triathlon/articles/cracking-the-code-on-sweat-rates
  10. https://socratic.org/questions/what-percentage-of-water-is-lost-through-the-respiratory-system#305100
  11. https://pubmed.ncbi.nlm.nih.gov/15907263/
  12. https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration
  13. https://intermountainhealthcare.org/blogs/topics/live-well/2017/07/how-hydration-during-pregnancy-can-benefit-you-and-your-baby/#:~:text=When%20you%27re%20pregnant%2C%20you,flush%20out%20wastes%20and%20toxins/
  14. https://www.sahealth.sa.gov.au/wps/wcm/connect/50bf8680423278a8a47da6adc5e910c3/MECC_No_Sweat.pdf?MOD=AJPERES&CACHEID=ROOTWORKSPACE-50bf8680423278a8a47da6adc5e910c3-niPHEPd
  15. https://www.hackensackmeridianhealth.org/HealthU/2020/07/01/how-much-water-should-you-drink-during-summer-months/
  16. https://www.hydr8.nyc/5-reasons-to-drink-more-water-during-winter/
  17. https://pubmed.ncbi.nlm.nih.gov/18489334/
  18. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4529263/
  19. https://pubmed.ncbi.nlm.nih.gov/14979888/
  20. https://pubmed.ncbi.nlm.nih.gov/32446809/
  21. https://pubmed.ncbi.nlm.nih.gov/16128874/
  22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  23. https://www.unm.edu/~lkravitz/Article%20folder/WaterUNM.html#:~:text=Even%20though%20it%20contains%20no,fever%20and%20in%20hot%20environments.
  24. https://link.springer.com/article/10.2165/00007256-200737100-00006?utm_medium=affiliate&utm_source=commission_junction_authors&utm_campaign=3_nsn6445_deeplink_PID9101088&utm_content=deeplink
  25. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  26. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084017/
  27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  28. https://www.ncbi.nlm.nih.gov/books/NBK537231/
  29. https://casereports.bmj.com/content/2016/bcr-2016-216882.full
  30. https://toxedfoundation.org/water-intoxication-dilutional-hyponatremia/
Water