As a basic guide, most people need about 1.5 to 2 litres of fluid a day, which is about eight to ten
You can get this from water and other drinks, such as milk and fruit juices. Water in food also
counts, fruit and vegetables contain lots of water. Cucumber, lettuce and tomatoes have the highest
water content of any food, a massive 95-96%. Just adding some to salad or to a sandwich can top
your hydration levels up.
The amount of fluid you personally need can depend on things like:
• Your age – this affects how well your body can balance water and salts; and as you get older, you
store less water.
• Your gender – men need more water than women because women have a higher proportion of
• The amount of physical activity you do – you need to drink more if you exercise more.
• The climate – you need to drink more if it’s hot and you’re sweating water out of your body.
• If you’re pregnant – you’re more likely to develop constipation during pregnancy so you need to
• Your diet – if you’re following a special diet or a very low-calorie diet you may need to drink more