Water keeps your body cool, protects your kidneys, helps digestion and keeps your mind sharp. In warm climates like ours, and with busy days, many people drink far less than they need.
How much do you need?
A common guide is about 2 to 3 litres of total fluid a day for adults, roughly 8 to 12 glasses, including water from food and other drinks. You need more if you:
- Work or exercise in the sun
- Are pregnant or breastfeeding
- Have fever, diarrhoea or vomiting
Signs of dehydration
- Dark yellow urine
- Headache and tiredness
- Dry mouth and lips
- Dizziness
- Constipation
In children, watch for fewer wet nappies, no tears when crying and sunken eyes. Severe dehydration needs urgent care.
Easy ways to drink more
- Carry a refillable bottle
- Drink a glass when you wake up and with every meal
- Add lemon, ginger or mint for flavour
- Eat water rich foods like watermelon, oranges, cucumber and pawpaw
- Replace sodas with water
Safe water matters
Boil or treat water to prevent typhoid, cholera and diarrhoea.
Can you drink too much?
It is rare for healthy people, but people with kidney or heart conditions should follow their doctor's advice.
This article is for general information and does not replace advice from a qualified health worker.
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