It’s no secret that we all need to keep hydrated – nobody wants to deal with dehydration. Drinking water helps to promote healthy kidney function, reduces the risk of urinary tract infections, and helps gut health.
Dr Tony Fincham, GP at Benenden Hospital, part of Benenden Health, explains: “The physiology of humans is water-based. It is essential for us to remain adequately hydrated, particularly in hot weather or warm climates, to avoid dehydration and its associated risks to brain function and our cardiovascular system.
“An adequate water intake promotes healthy kidney function and therefore reduces the risk of urinary tract infections. It also promotes easy defecation, thus avoiding constipation, which carries associated risks of bowel diseases and bowel cancer.”
He told the Express: “Two litres of water daily in whatever form is ideal and adequate in most circumstances. In very hot weather or very warm climates, or in other circumstances where excess perspiration is occurring, then a higher intake is necessary.” This equates to roughly eight cups of water.
The Eatwell Guide recommends that people should generally aim to drink 6 to 8 cups or glasses of fluid a day, which could include water, lower-fat milk, and tea or coffee.
Dr Fincham explains: “Water in other water-based drinks counts towards the two litres; it doesn’t have to be simply water.” However, he added that alcohol doesn’t count.
While some people might aim for a higher water intake, the expert warned that it could be harmful in some instances. “Four litres per day is potentially excessive, but in an otherwise fit and healthy person, it will probably do no harm. In people with kidney and cardiac failure, an excess fluid intake can worsen the condition,” the GP said.
On the other hand, many people might be looking for tips to help them reach their two-litre goal. Dr Fincham says: “Always drink water-based fluids with every meal and ideally, have a drink between meals; one mid-morning and one mid-afternoon.
“A glass of water beside your bed at night is also a good idea but be mindful of drinking a lot before sleep, as it can disturb the quality of sleep. In hot weather conditions, or if exercising heavily, then prioritise additional intake.”
The NHS website also shares advice to help people stay hydrated and make healthier drink choices. The NHS advises:
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Swap sugary drinks for diet, sugar-free or no added sugar drinks
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Limit fruit juice and smoothies to a maximum of one small glass (150ml) a day and drink with a meal
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Dilute squash drinks or cordials well to reduce the sugar content
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Drink caffeine in moderation and check the label for drinks that are high in caffeine
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If you don’t like the taste of water, try sparkling water, no added sugar squash, or add a slice of lemon or lime