Water needs vary by body size, activity and climate. Learn the signs of dehydration and easy ways to drink more.
Water helps regulate temperature, carry nutrients and keep joints and organs working well.
How Much Is Enough?
Needs vary with body size, activity and weather. Many adults do well with around 1.5–2.5 litres of fluid per day, more during exercise or hot weather. Food also provides some water.
Signs of Dehydration
- Dark yellow urine
- Headache and tiredness
- Dry mouth and lips
- Dizziness, especially when standing up
Easy Ways to Drink More
- Carry a reusable water bottle
- Drink a glass with every meal
- Add lemon, cucumber or mint for flavour
- Eat water-rich foods such as fruit and soups
A Note on Sugary Drinks
Juices and soft drinks hydrate but add a lot of sugar. Water, milk and unsweetened tea are better daily choices.
