So, how much water should I drink each day? Here we explore how much we should drink and what beverages and food best contribute to our daily fluid intake.
Health experts say that women should drink around 2 litres and men 2.5 litres fluids daily. This is also known as the ‘8 x 8’ rule recommending eight glasses a day, which are approximately eight ounces in capacity. When exercising then more water is probably required.
This quantity includes drinking water, drinks of all kinds and the moisture contained in the food we eat. Did you know on average our food is thought to contribute up to 20% of our fluid intake, which is a big help in staying properly hydrated?
Our individual needs are unique and depend on health, age, size and weight as well as activity levels, the type of job you do and climate. Drinking little and often is the best way to stay hydrated.
Drinking water is known to improve mood, concentration and both mental and physical performance. Two thirds of your body is water, it’s obvious how important it is to stay well hydrated. Hydration is needed for digestion, for our heart and circulation, for temperature control and for our brain to work well
Drink more water
Maybe you just find drinking water pretty boring? Even with the very best of intentions, and a reusable bottle to hand; most of us know that we’re not actually drinking enough water. And the statistics confirm that over 80% of us are not drinking enough water to maintain healthy hydration levels.
So what are the consequences? Common symptoms of dehydration include thirst (yes, if you’re thirsty you’re already dehydrated), dizziness, headaches and fatigue. Research suggests that even mild dehydration can have a significant impact on mood, energy levels and brain function. That mid afternoon slump could well be because you haven’t had enough water. Not having enough fluids can also lead to digestive problems such as bloating and constipation.
To help you drink more water, here are a few ways of making it a bit more exciting!
Jazz up your water
Infuse your filtered water with fresh fruit and fresh herbs, to give it a delicious, natural flavour. The possible combinations are endless, but some of our favourites include lemon + fresh ginger, strawberry, lemon & basil, and watermelon + mint.
Many reusable water bottles have a removable fruit infuser. Simply put your chosen fruit and fresh herbs into the capsule in the bottle, and let it infuse away!
A hint of flavour. Many people say that the only way they can drink water is in the form of squash. The problem with squash is that it’s either packed with sugar or artificial sweeteners such as aspartame, in the sugar-free versions. Try water flavour enhancers that are free of both sugar and artificial sweeteners, and instead contain stevia – a natural plant-derived sweetener.
Have a cuppa. Herbal and fruit teas are a particularly good alternative to drinking water when it’s cold outside! Teapigs and Tetleys and other leading tea brands all offer super power teas to help refresh, boost and detox you.
Consider the environment and choose a brand where the teabags are plastic free, such as Teapigs, PG Tips, Pukka, Duchy Organics or go loose-leaf to be just as sustainable.
Instant boiling taps such as KettleTap ® deliver boiling filtered water that makes the perfect brew. You can see the difference in the clear liquids and taste it. Filtered water is generally the best option for brewing tea and making the best-tasting cuppa.
Which fluids count?
Water, milk, sugar-free drinks and tea and coffee all count to your daily intake, but remember that caffeinated drinks like tea and coffee can make the body produce urine more quickly. Fruit juice and smoothies also count, but because they contain ‘free’ sugars (the type we are encouraged to cut back on), you should limit these to a combined total of 150ml per day.
Foods with high water content
Many of the foods we eat contribute to our fluid intake, for example, dishes like soup, ice cream and jelly, as well as fruit and veg with a high water content, such as watermelon, tomatoes, iceberg lettuce, courgette and cucumber.
There are lots of fresh fruit and vegetables with high water content, and incorporating these ‘juicy’ foods into our diets can help ensure that we stay well hydrated! Quench your thirst with the following fruit and vegetables to help eat your water, and get the added boost of vitamins and phytonutrients at the same time.
Instant boiling water taps
It’s not just cold water that can help quench your thirst! Treat your kitchen at home or in the workplace to a multi-function instant hot water KettleTap
, for water as you want it. Boiling water instantly at the touch of the button and chilled and filtered. Instant hot taps will help speed up the tea round and improve overall productivity and wellbeing in the workplace.
7.7 billion single-use plastic drinks bottles are bought in the UK every year and contribute to the plastic pollution issue that our planet faces. A staggering 57% are not recycled and end up in landfill, the environment, our wildlife and the beaches and oceans. So help turn off the plastic tap and refill a reusable bottle, such as Chilly’s and SHO, that keep hot drinks hot for 12 hours and cold water chilled for 24!