Not sure if you’re staying hydrated enough? Wondering how much water you really need each day?
It’s a great question. Hydration plays a key role in how your body feels and functions daily.
While we don’t subscribe to the diet culture message that says, “You’re not hungry, you’re just thirsty” (if you’re hungry, you need food, not water!), staying hydrated is still essential for supporting your overall wellbeing.
Why Hydration Matters
Our bodies are made up of around 50 to 60% water. This varies depending on sex, age and body composition. Water is essential to many body functions, including:
- Cell health: Maintains the structure and function of every cell in your body
- Circulation: Keeps your blood fluid enough to flow properly
- Waste removal: Helps eliminate by-products of metabolism, like urea and electrolytes
- Temperature regulation: Helps cool your body through sweat
- Joint support: Lubricates and cushions joints
- UTI prevention: Lowers the risk of urinary tract infections by flushing bacteria from the bladder
- Digestion: Supports digestion and helps prevent constipation
- Skin health: Keeps your skin moisturised and supports appearance
- Nutrient delivery: Carries nutrients and oxygen to your cells
- Protection: Acts as a shock absorber around the brain, spine, eyes and during pregnancy (in the amniotic sac)
In short, water supports almost every major system in the body. So, how much should you be drinking?
How Many Litres of Water a Day?
The NHS recommends 6 to 8 glasses of fluid per day. If each glass is about 300ml, that’s roughly 1.8 to 2.4 litres per day.
And remember, it’s not just plain water that counts. All fluids (except alcohol) contribute to your total, including:
- Water
- Milk
- Tea and coffee
- Flavoured water or herbal tea
- Diluted fruit juice or sugar-free squash
A More Personalised Estimate
Thirst is usually a reliable guide. But if you’d like a target to aim for, you can use this simple formula:
Your weight (in kg) × 0.035 = Litres of water per day
For example:
- 60 kg × 0.035 = ~2.1 litres per day
- 90 kg × 0.035 = ~3.15 litres per day
This is just a guide, not a rule. You may need more water if it’s hot outside, you’re exercising, breastfeeding or unwell.
And if you don’t know your weight or prefer not to track it, that’s absolutely fine. There are other ways to check your hydration status.
A Simple Urine Colour Guide
One of the easiest ways to tell if you’re hydrated is to look at your urine colour:
- Light yellow: You’re probably well hydrated
- Dark yellow: You could likely use more fluids
- Clear all the time: You may be drinking more than necessary, especially if you’re peeing often
Let your body guide you and adjust as needed.
5 Simple Tips to Drink More Water
If staying hydrated is a challenge, here are a few practical strategies:
- Use a refillable bottle: Know how many times you need to refill it to meet your goal
- Set reminders: Use alarms or hydration apps to prompt you throughout the day
- Flavour your water: Add berries, mint, cucumber, lemon or sugar-free flavourings
- Pair with meals and snacks: Make drinking a routine part of your eating schedule
- Use hydration apps: Try apps that help you track fluid intake and send reminders
One Final Thought
Drinking enough water is an act of self-care. It’s not about control or perfection. It’s about supporting your body so you feel your best.
So yes, it’s okay to drink when you’re thirsty and when you’re hungry. You don’t have to choose between the two.
If you’re exploring intuitive eating and want to reconnect with your body’s natural cues in a way that feels supportive, you might enjoy this free guide to intuitive eating.
