Getting enough water

The natural bodily processes of temperature control and waste removal mean we use up to 3 litres of water per day. This has to be replaced through our diets to maintain our natural balance.

Around 1 litre per day will usually come from the food we eat and the process of metabolising that food. You can increase this by eating more fruit and vegetables. The rest, up to 2 litres per day, has to come from the liquids we drink.

The page answers some of the most common questions raised on this topic and offers some tips for helping you to ensure you get enough water in your diet.

Does sparkling water count to my 8 glasses per day?

Yes. The carbonation does not have a significant positive or negative impact. Some people find it harder to drink sparkling water in larger quantities as it leaves them feeling bloated.

What about other carbonated drinks?

They will also count towards your water intake quota but can come at a heavy price. Some carbonated drinks are high in calories and provide little or no other nutritional benefit. This type of food stuff is often referred to as having “empty calories” and should be avoided. Diet versions of these drinks also offer little or no nutritional value but typically use artificial sweeteners in place of sugars, reducing their calorific content. A lot of research is underway to see what impact these sweeteners have on our longer term health. They may prove harmless but, until the evidence is in, it would seem prudent to prefer a simple glass of water.

Does fruit juice and milk count?

Yes they do count. However, they place a greater demand on your digestive system than plain water. They carry a calorific value and a variety of other useful nutrients. Some people find fruit juices easier to drink if they are diluted down by the same amount of water.

Do hot drinks like coffee and green tea count?

Some recent work in this area suggests that caffeine drinks are not as bad as originally reported. While they do have a diuretic effect, meaning they cause the body to excrete water, it may be that the amount of water lost is less than the water in the drink. This would leave them overall as a positive contributor. Factors such as the amount of caffeine in the drink and the tolerance of the person drinking have a large impact. We will keep watch of the research in this area and report on future developments.

Do beer, wine and other alcoholic drinks count?

Maybe. Alcohol causes further dehydration but, like caffeinated drinks, if it is relatively weak then the water in the drink may contribute something towards your daily intake. It is a good idea to drink an equivalent glass of water in between each alcoholic beverage. This will maintain a higher level of hydration and minimise the impact of any hangover the next morning.

Tips for reaching your 6 to 8 glasses per day:

• Spread your water intake across the day. Drinking too much at once can cause discomfort or even, in extreme cases, serious harm

• Carry water with you where ever you go. Keep a bottle on your desk or workstation at all times

• Keep a few of bottles of water in the freezer (when filling them remember to leave about 10% empty to allow for the ice to expand). Take a frozen one out each day and carry it with you. Then drink off the ice cold water as it melts. Fill it up again and put it back in the freezer for later in the week.

• Develop a habit of taking a drink each time you take a break from your daily activity or in between routine tasks

• Take a drink of water each time you feel hungry – hunger and thirst signals are often confused. If you are still hungry 15 to 20 minutes later then it is time to eat something.

• Add a flavour to your water to add variety. Cordials are good for this as is a slice of lime.

• Swap out one of your hot drinks (tea or coffee) for a tall glass of water. When you’ve grown accustomed to that then swap out another one.

• Drink peppermint tea after meals – it counts towards your water total and aids digestion too.

• Make sure that your drink plenty of water before exercising, even if it's just going for a walk. You can top up again afterwards too.

And remember, drinking enough water is one of the biggest health improvements you can do for yourself. It's easy and it'e free so treat yourself.