Your body needs water or other fluids to work properly and to avoid dehydration.
This article explains how much we need to drink, how to spot the signs of dehydration and how to choose healthier non-alcoholic drinks. For advice on alcohol, see our Alcohol section.
Water makes up about two-thirds of the weight of a healthy body.
Most of the chemical reactions that happen in our cells need water in order to take place. We also need water so that our blood can carry nutrients around the body and get rid of waste.
How much should we drink?
To stay healthy, it's important to replace the fluid we lose when we breathe, sweat or urinate.
We get some fluid from our food but most comes from drinks.
The European Food Safety Authority recommends that women should drink about 1.6 litres of fluid and men should drink about 2.0 litres of fluid per day. That's about eight glasses of 200ml each for a woman, and 10 glasses of 200ml each for a man.
However, the amount a person needs to drink to avoid getting dehydrated will vary depending on a range of factors, including their size, the temperature and how active they are. So, for example, if you're exercising hard in hot weather you'll need to drink more.
All drinks count, including hot drinks such as tea and coffee, but water, milk and fruit juices are the healthiest. It is best to avoid alcoholic drinks.
Try to avoid sugary, soft and fizzy drinks that can be high in added sugars. These can be high in calories and bad for teeth.
Signs of dehydration
When our bodies don't have enough water, we are said to be dehydrated.
One of the first signs of dehydration is feeling thirsty.
If you think you may not be getting enough fluids, check whether you have any of these other common signs of dehydration:
- dark urine and not passing much urine when you go to the toilet
- headaches
- lack of energy
- feeling lightheaded
See Dehydration for more information.
Types of drinks
Try to choose healthier drinks as part of a healthy, balanced diet.
Many soft drinks are high in sugar. Food and drinks that are high in sugar are often high in calories, and having too many calories can make you more likely to gain weight.
Some energy drinks are high in both sugar and caffeine.
Checking the nutrition labels on soft drinks, such as fruit juices and fizzy drinks, can help you make healthier choices. For more information, see Food labels.
Drink plenty of water
Water is the healthiest choice for quenching your thirst at any time. It has no calories and contains no sugars that can damage teeth.
If you don't like the taste of plain water, try sparkling water or add a slice of lemon or lime. You could also add some no-added-sugar or reduced-sugar squash or fruit juice for flavour.
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