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<\/p>\nStaying hydrated is big business these days \u2013 from the Stanley water bottles that have taken up residence on Gen Z nightstands to the \u201csmart\u201d waters lining the shelves in your local Sainsbury\u2019s. And while for a very long time \u201cdrink eight glasses of water a day\u201d was the rule of thumb, dietician,\u00a0author\u00a0and King\u2019s College London scientist,\u00a0Dr Emily Leeming, points out that this is essentially an arbitrary number, and not a benchmark based on any real evidence.<\/p>\n
\u201cWe each have different fluid needs based on the size of our bodies, and our own needs can change day to day too,\u201d she explains. \u201cThat can include how hot the weather is, how much salty food you\u2019ve eaten and how much exercise you\u2019ve done.\u201d During the summer, when temperatures rise, you\u2019ll need to drink more water than on a similar day during winter. In the UK,\u00a060 per cent of people\u00a0drink less than a single glass of water a day while\u00a075 per cent of Americans\u00a0are chronically dehydrated. Whatever your personal metrics, that isn\u2019t enough.<\/p>\n
How much water should you drink a day?<\/p>\n
While eight glasses a day might be a \u201cquasi\u201d fact, drinking more than one glass a day is obviously the goal. A more accurate guideline is to aim for 1.5 to 2 litres a day, a recommendation backed up by the\u00a0British Dietetic Association. This number changes if you are pregnant, active or spending time in warm or hot weather.<\/p>\n
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Rahime G\u00fcl<\/p>\n
A simple way to keep tabs on how much water you\u2019re drinking is with a reusable water bottle marked with a millilitre volume indicator. It\u2019s straightforward enough to figure out how many refills will get you to the 1.5 to 2 litre mark. The popular\u00a0Stanley Quencher Tumbler\u00a0holds 1.8 litres of liquid, making it an easy, one-and-done option.<\/p>\n
Signs of dehydration<\/p>\n
Signs that you\u2019re dehydrated include headaches, thirst and difficulty focusing \u2013 even a two per cent loss in hydration can make you feel tired and sluggish \u2013 but Dr Leeming says the best way to assess is by looking at the colour of your urine. \u201cWhen you\u2019re hydrated, your wee will be the colour of translucent, pale lemonade,\u201d she explains. \u201cWhen you need to drink more, it will be dark yellow \u2013 apple juice colour or darker. And when you\u2019re drinking too much water, it will be completely clear.\u201d<\/p>\n
Signs of mild dehydration include:<\/p>\n
Extreme thirst
\nDry or sticky mouth
\nTiredness
\nHeadache
\nDizziness
\nLess frequent urination
\nDark urine<\/p>\n
Signs of severe dehydration include:<\/p>\n
Extreme dizziness
\nConfusion
\nLittle to no sweat
\nLow blood pressure
\nRapid heart rate
\nSunken eyes<\/p>\n
How to increase your water intake<\/p>\n
Instead of counting your glasses, commit to keeping tabs on your urine and acting accordingly. \u201cHydration doesn\u2019t have to come in the form of just water, either \u2013 coffee and tea count too,\u201d she adds. \u201cWhen it\u2019s hot, you can add herbal teas to cold iced water instead of hot, for a cool flavoured drink.\u201d<\/p>\n
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Photo: Abigail Westlin<\/p>\n
Other ways to add interest to your water include adding slices of lemon, cucumber, mint or basil, or try Artah\u2019s\u00a0Cellular Hydration, which is packed with\u00a0electrolytes\u00a0to supercharge your hydration status, or Ancient & Brave\u2019s\u00a0True Hydration. (Electrolyte supplements\u00a0work by replenishing minerals lost through sweat that help to regulate fluid balance within the body.)<\/p>\n
Another easy hydration hack is to concentrate on eating\u00a0water-rich foods. Cucumber, lettuce, tomatoes and radishes all contain a high percentage of water, making them secret hydration heroes. In hot weather, loading up meals with a variety of high-water-content foods can make hitting your daily quota less of a chore. They come with the added benefit of containing antioxidants, fibre and a range of vitamins, minerals and\u00a0micronutrients. Cucumber, for example, is made up of 96 per cent water, as well as containing vitamin C.<\/p>\n