Every cell in our body and every bodily process require water to function properly. We need water to turn the food we eat into the fuel that keeps us alive.

How much water do we need?

How much water do we need and how do we know if we are getting enough? Do we rely on our thirst or do we aim for the 8 glasses-a-day or 2-litre-per-day rule of thumb to keep us well hydrated?

In most situations, relying on your thirst is a great place to start. However, it is important to remember that, depending on your circumstances, your water and fluid levels might vary. Here are a few quick points to remember:

- Your water needs increase the more you exercise. Make sure that you drink at least 500ml of water for every hour of exercise.

- If you are exercising outside in the heat or in humid conditions you will probably need much more than 500ml of water per hour. If you perspire heavily during exercise it is very important to replenish those lost fluids.

Do we need 8 glasses (2 litres) of water a day to be healthy? The answer is no, probably not, but it is a great place to start. Yes, it‘s true that our body needs around 2 litres of fluids per day but it doesn’t have to come only from water. There are so many other liquids and foods that already contribute to our daily fluid needs. Juice, milk, tea and coffee are nearly all water. Watermelon, tomatoes, celery, cucumber and broccoli are over 90% water. Oranges, apples, grapes and potatoes are over 80% water. Remember though, water contains no calories and Springday recommends that you try to use water as your main fluid to stay well hydrated.

Will drinking water help me lose weight?

Some people find that drinking water before, or with a meal, helps them feel fuller faster. Even better, if the glass of water replaces a fruit juice or cordial then even less calories are being consumed. However, it all really ends up being about reducing the total calories in the meal and not the water itself.

How do I avoid becoming dehydrated?

If you exercise frequently or spend a lot of time in the sun you can become dehydrated in a matter of hours. If you start getting a dry mouth, feeling fatigued, dizzy or developing a headache, then you might be in the early stages of dehydration. If this happen, your brain should be sending you signals of thirst so take heed and take small and frequent sips of water until you are more than quenched. If you know that you are going to be spending time outdoors in the heat or training hard then be prepared and don’t wait until you are thirsty before starting to drink water. Be proactive and stay well hydrated.

Just remember that your water requirements may vary depending on your circumstances. Drink water in comfortable amounts but there is no need to drink extra water just for the sake of it. Take on extra fluids when in hot, dry environments and when exercising. Remember to monitor yourself for signs of dehydration. Stay aware, stay hydrated and stay healthy!

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