How Much Water Should You Drink a Day?

by Fern Shaw | Feb 8, 2012

We all know that water is essential for our everyday survival, and the effects of dehydration and water loss are well-documented. We are told to drink loads of water each day, but how much water should you drink a day? Is there a formula or magic number to ensure we stay hydrated, and is it best to get all the water into our bodies as quickly as possible, or regulate our water intake for the day?

Why Daily Hydration Matters and the Benefits of Drinking Water

Maintaining proper hydration supports your overall health. Water plays a vital role in regulating body temperature, supporting kidney function, aiding digestion, and flushing out waste through urine. Inadequate fluid intake can affect your water balance and lead to health conditions like kidney stones, urinary tract infections, and fatigue.

While many beverages and foods contain water—especially fruits and vegetables—plain water remains the best choice for hydration. Drinking water regularly can help with weight management, skin health, and energy levels. For older adults, staying hydrated is especially important, as the sense of thirst can diminish with age.

How Much Water Do You Need to Drink Every Day?

The amount of water you need depends on your body weight, activity level, climate, and health conditions. A general guideline is about 15.5 cups (3.7 liters) of fluids per day for men and 11.5 cups (2.7 liters) for women. Around 20% of daily fluid intake typically comes from food, so most of your hydration should still come from beverages—especially plain water.

People may need more water per day if they’re physically active, live in hot or cold environments, or are dealing with illnesses like fever or diabetes, which increase fluid loss. The colour of your urine can be a helpful sign—clear or pale yellow usually indicates proper hydration.

Understanding Fluid Needs and Your Recommended Daily Water Intake

A common rule of thumb is to aim for eight glasses of water a day, but this should be adjusted based on lifestyle. Add an extra glass for every 30 minutes of physical activity, and more during hot or cold weather. If you’re doing chores or moving around a lot during the day, that increases your need for water, too.

Caffeinated drinks like coffee and tea, while popular, can have a mild diuretic effect, especially in large amounts. That means they may lead to more frequent urination and fluid loss. Beverages with added sugar, such as sodas and fruit juices, not only contribute to dehydration but also increase your sugar intake—500ml of cola can contain the equivalent of 17 sugar cubes, which impacts both hydration and weight.

Tips to Stay Hydrated and Make Sure You Drink Enough Water

To stay healthy and hydrated, prioritise plain water throughout the day. Spread your intake evenly, rather than drinking a large amount all at once. Taking regular trips to the water cooler to fill up your water bottle, setting reminders, or pairing water with meals are simple ways to keep your fluid intake steady.

Be cautious not to drink too much water in a short period, as this can lead to a rare but serious condition called hyponatremia, where sodium levels in the blood become dangerously low. Also, for people with health conditions like kidney issues or heart problems, fluid intake should be monitored and discussed with a healthcare provider.

Ultimately, hydration needs are individual. Listen to your body, adjust for your environment and activity level, and drink enough water to replenish what your body loses throughout the day. Looking for reliable hydration solutions? Contact AquAid for water coolers and water solutions tailored to your needs. Stay refreshed, stay hydrated.

FAQ

by Fern Shaw | Aug 15, 2011

Water For Schools

by Fern Shaw | Jul 18, 2011

AquAid (Bristol)

by Fern Shaw | Jul 13, 2011

Franchises

[two_thirds]Water Cooler & Water Dispenser deliveries in the West of England

Our Aquaid team based in Shepton Mallet can deliver water coolers and dispensers straight to your door. We supply both mains fed and bottled water coolers to offices, homes and schools in western England. When you use our services we donate money to provide water to many others in third world countries.

Fast and efficient delivery

We pride ourselves on offering a friendly and professional service every time we deliver. Bottled water is delivered fortnightly as standard, but we are happy to offer free guaranteed next day water delivery.

Areas Covered: Bath, Bristol, Clevedon, Glastonbury, Shepton Mallet, Yeovil

Why Schools and offices should have water coolers:

In an increasingly competitive world, businesses have to ensure they get best value from their staff to remain competitive. In that respect, having a water dispenser or water cooler, whether of the mains fed type or the bottle-fed type, is essential. A recent survey conducted by Connecticut University showed that a 1-2% dehydration can lead to as much as a 20% drop in concentration levels, directly impacting staff’s ability to perform and as a result, a company’s profit. Please see Are you hydrated? for further details.

Why use our Bottle fed water coolers?

• Every 18.9 Litre Bottle of water carries a 10p donation to Christian Aid & a 30p donation to The African Trust
• Simple & Attractive Water Coolers. A variety of styles and colours to suit your workplace or home.
• Requires only 1sq foot of space. Bottle Storage racks available for your convenience and safety.
• Fortnightly delivery plus our EXCLUSIVE Emergency next day delivery free of charge.
• Simple Installation by our trained professionals & quarterly sanitisations as recommended by the EBWA.

 Why use our mains fed water coolers?

• Saves you money (up to 70%)
• Unlimited refreshing filtered water
• Variety of models to suite all needs
• Professionally installed and maintained as per the EPDWA
• Unique “Doulton” filtration system
• For each installation a charitable donation is made

[/two_thirds]

Bottled Water Coolers

• • Requires only 1sq foot of space
  • Fortnightly delivery
  • Simple Installation
  • Donation to charity

Mains Fed Water Coolers

• • Fixed monthly cost
  • Professionally installed
  • Unique ‘Doulton’ filtration
  • Donation to charity

AquAid Boilers

• • Hot, filtered water on demand
  • Full water boiler range
  • Simple installation
  • Fixed monthly cost