How much water should I drink to stay hydrated?

The weather in the UK is a bit temperamental at the minute but with the increase in heat and sunshine, it’s important to remember to keep yourself hydrated.

A study found that 90% of Brits drink less than 2 litres of water a day, with 1 in 10 people not drinking any water at all.


Why hydration is important?

The human body needs water to operate a wide range of tasks. The water we drink carries nutrients to the cells and transports the waste away. It also keeps your brain and joints lubricated. Water is also expressed through perspiration and this helps to regulate the body’s temperature.

Water is of major importance to all living things; in some organisms, up to 90% of their body weight comes from water. Up to 60% of the human adult body is water. From our brain to major organs and skin cells, our body really does rely on water. We can only survive a few days without water and up to 50 days without food.

Hydrating the body can sometimes be forgotten if you are working in a busy environment. However, drinking fluids and taking breaks help improve your concentration levels and over all performance in anything that you do.

How much water should I drink a day?

There are many factors that can affect the amount of water you drink each day. These factors may include your age, what the weather is like and individual health conditions. That being said your daily fluid intake should be around 6 – 8 glasses per day, as recommended on the Eatwell Guide by the NHS.

How do I know if I’m dehydrated?

Thirst is the obvious sign of dehydration in day-to-day life. If you feel thirsty then you should probably drink more fluids. However, there are a number of symptoms that can also tell you you need to drink more. The list below shows some of the most common and uncommon signs of dehydration:

·        Dry or sticky mouth

·        Feeling lightheaded

·        Headaches

·        Urinating less often

·        Dark urine

·        Fuzzy or blurred vision

One of the easiest ways to find out if you are dehydrated is by going to the toilet. If your urine is dark then you need to drink. The image below shows a colour chart dependent on how hydrated your body is and if you don’t drink enough water or need to drink more fluids. If you are experiencing severe dehydration you may need to seek medical advice.

Urine color chart

What fluids help with hydration?

There is a wide range of drinks on the market that are both good and bad for your health and hydration. As we all know water is the king of them all and near enough all products are made using water even soft drinks.


There is no surprise that water is the best way to hydrate yourself considering we have spoken about it for the first half of this post. Drink plenty of water is our main top tip. It’s also helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals.


Milk isn’t at the top of everyone’s list for keeping hydrated if anything you would presume milk wouldn’t hydrate you, but this isn’t the case. In addition to calcium and vitamin D, milk contains protein to keep you fuelled on even the hottest of days.

Fruit juice

Fruit juice contains about 85 per cent water content, which makes it super hydrating (just make sure you’re picking 100 per cent fruit juice). The vitamins within fresh fruits are also healthy. Be mindful of the sugar content, though, as juices can be packed with added sugars, which can inhibit hydration.

Sports drinks

The electrolytes, in sports drinks, can make hydration more effective. Sports drinks also taste better than water, so they’re easier to drink quickly for those who force themselves to hydrate or who need quick hydration, like athletes.

These drinks are just some of the best drinks to keep you hydrated throughout the day. We also take a lot of fluids from fruit and vegetables that we eat including watermelon. Every time you eat watermelon, you’re retaining 92 per cent of the water intake you’re eating.

The following list contains some of the worst drinks to have if you are dehydrated.

Soft drinks

Soft drinks often contain caffeine, which is a culprit for dehydration; tons of sugar and sodium; and it’s bad for your bones and teeth, too. Although just about anything in moderation is fine, grabbing a Diet Coke when you’re thirsty might not do much to help.

Beer and alcohol

Consuming any kind of liquor removes water from your tissues, meaning you have to drink even more water to offset the effects. As a general rule of thumb, the higher the alcohol content, the more dehydrating your drink is.


In moderation, coffee isn’t too bad, but once you go past that second cup, your body really starts to suffer. Drinking more than 200-300 milligrams of caffeine—the amount in two to three cups of coffee—has been shown to lead to dehydration.

It’s hard to avoid drinks that are going to make you more dehydrated.

Why water coolers are good for your business?

Water coolers and water fountains are a great way to promote a healthy workplace. As we have mentioned before water helps motivate people and improves concentration levels. Gone are the days of lifting heavy replacement water for bottled water coolers, instead many water dispensers are mains fed water coolers. This means the water that is provided to the taps in your business is simply pulled through the dispenser and filtered, ready for drinking.

Many water coolers have ambient, cold and hot water features meaning they can be used for making a cup of tea or for a nice cold glass of water.

Overall keeping hydrated throughout the day is super important and has plenty of health benefits including mental health, increased concentration and a positive attitude within the working environment.

For more information on water cooler products and services get in touch. Our highly trained team of experts are always on hand to provide you with the best customer service and information when it comes to washroom services, consumable products and water coolers.