"A healthy outside, starts from the inside"

- Robert Urich -

There is so much information available on the benefits of drinking water and staying hydrated but this is still often overlooked and leaves people unnecessarily suffering from dehydration. Keeping hydrated is vital for health and well-being, but many people do not consume enough fluids each day.

Up to 60% of the human adult body is water, it therefore it makes sense that fluids must be continually replenished.

Water requirements will be different for each individual and will depend on physical size, activity, diet, and climate.

Based on all the best evidence to date, authorities from Europe, the U.S. Institute of Medicine, and the World Health Organization recommend between 2 to 2.7 litres of water a day for women.

That is 8 to 11 cups a day for women, and 10 to 15 cups a day for men. Note that this is water from all sources – not only beverages (fresh fruits and vegetables and non-alcoholic fluids count towards this recommendation). This translates into a recommendation for women to drink 4 to 7 cups of water a day, and men 6 to 11 cups, assuming only moderate physical activity at moderate ambient temperatures.

Remember to consider your full day's intake when deciding how much water you need. Certain foods will be more water dense than others.

Hydration prevents

  • Premature ageing

  • Reduces headaches

  • Cushions your joints

  • Protects organs and tissues

  • Regulates body temperature

  • Maintains electrolyte (sodium) balance

  • Promotes weight loss

  • Flushing out the kidneys and bladder to remove waste products before they reach toxic levels

Dehydration contributes to a poor state of health, common symptoms include

  • Low energy and cravings

  • Feeling thirsty, dry mouth

  • Headache

  • Dizziness

  • Change in mood

  • Digestive problems

  • Feeling tired or weak

  • Trouble concentrating or focusing

  • Increase in body temperature

  • Rapid breathing and/or heartbeat

  • Flushed or red skin

You can often treat dehydration by drinking more fluids or using rehydration treatments from a pharmacy. Get medical help if your symptoms are severe.

A healthy body naturally maintains a good balance of fluid, and thirst tells us when we need more.


Drinking two cups of water (500ml) before a meal will keep you hydrated, fuller, and may even boost your metabolism for an hour.

Drink a glass of water after waking up in the morning to hydrate the body. If your sleep is being disrupted at night to go to the bathroom, try drinking most of your water in the morning and early afternoon.

If you want to easily track your water intake there are plenty free apps to try, such as Daily Water Tracker Reminder – Hydration Log.

If you are wanting to reduce your sugar intake, a simple switch from sugar sweetened beverages to water can have huge health benefits.

water with lemon, lime and fresh mint

If you are not a fan of plain water try adding some slices of lemon, lime and fresh mint.

sea turtle eating a plastic bag

Say NO to single use plastics

On average, three litres of water are needed to produce one litre of bottled water. The production chain including transportation, filtering and filling bottles has a massive negative impact on our environment.

Plastic Oceans UK has some great resources on how to lessen your plastic footprint.

Be well,


PS: Want help becoming the healthiest version of you?

Get in touch to discuss how we can work together or book a discovery call

#wellness #nutrition #hydrate #stayhealthy #nutritioncoach #nutritionskills #healthyhabits




Functions of water in the body. (n.d.)