Daily Water Intake

Let us start with the "Why"

Drinking water is essential for good health. It supports almost every function in the body. Here are the key reasons why:

Keeps You Hydrated – Water maintains the body’s fluid balance, which is crucial for circulation, digestion, absorption, and temperature regulation.
Supports Vital Organs – Your brain, heart, kidneys, and liver all rely on water to function properly. Even mild dehydration can affect concentration, mood, and energy levels.
Helps Remove Waste – Water helps flush toxins and waste products out of the body through urine, sweat, and bowel movements, keeping your kidneys healthy.
Regulates Body Temperature – Through sweating and respiration, water helps prevent overheating and maintains a stable body temperature.
Aids Digestion – Water helps dissolve nutrients and fibre, making them more accessible for absorption and preventing constipation.
Protects Joints and Tissues – Water lubricates joints and cushions organs, reducing friction and strain on the body.
Promotes Healthy Skin – Staying hydrated supports skin elasticity, clarity, and moisture balance.
Boosts Energy – Dehydration can cause fatigue and headaches, while proper hydration helps maintain alertness and performance.

💧 How Much Water Should You Drink?

The amount of water your body requires varies depending on your unique size, lifestyle, and environment. A simple rule of thumb is to drink half your body weight in fluid ounces (or litres) per day.

For example:
If you weigh 150 pounds (68 kilograms), you should aim for approximately 75 ounces (2.2 litres) of water per day.

🌞 Bonus “How-To” Hydration Tips

Start your day with 500 ml (about two glasses) of water.
After 6–10 hours of sleep, your body needs rehydrating. This morning hydration can even replace your coffee, boosting energy and mental clarity.
Keep a jug of filtered water in your fridge or near your workspace.
Fill it with your daily water goal so you can easily track your intake.
Drink 250 ml (about one glass) of water before you exercise, and sip regularly during activity.
Keep water accessible: Place reusable glass or stainless-steel bottles in your car, at your desk, and around your home.

🧍‍♀️ Factors That Influence How Much Water You Need

Your hydration requirements can change daily, depending on:

Your activity level – The more you move and sweat, the more water you need.
Your caffeine and alcohol intake – Both have a dehydrating effect. Follow the “one-for-one” rule: for every cup of coffee or alcoholic you drink, have one glass of water.
The temperature and humidity – Hot weather, particularly in the summer, increases fluid loss through sweat.

🚰 How to Tell You are Drinking Enough

You can usually evaluate your hydration level by observing your urine and body signals:

Urine colour: Light yellow or pale straw-coloured urine indicates good hydration.
- Dark yellow or minimal urine output suggests dehydration.
Urine volume: A healthy amount should be passed regularly throughout the day.
Frequency: You should need to urinate about every two to three hours.
- If you are urinating very frequently, you may be drinking too much.

Note: When you first increase your water intake, you will likely need to visit the toilet more often. This is normal and will stabilise after a few days as your body adjusts.

💦 Tips for Those Who Do Not Enjoy the Taste of Water

If plain water is not appealing, try these simple ideas:

Add slices of lemon, lime, cucumber, or orange.
Add fresh mint leaves for a refreshing twist.
Drink warm water with lemon for a soothing alternative.

💧 Choosing the Healthiest Type of Water

Filtering water can improve its taste, smell, and safety, often by reducing chlorine and other contaminants. The best filter for you depends on your budget, space, and local water quality.

🔬 Common Filtration Technologies

1. Reverse Osmosis (RO):
Pushes water through a semi-permeable membrane that blocks particles larger than water molecules.

Removes contaminants such as arsenic, fluoride, nitrates, and some parasites.
Produces clean water but can waste some water in the process.

2. Activated Carbon:
Charcoal treated with oxygen to create pores that trap contaminants.

Removes chlorine, lead, and benzene, improving taste and odour.
Needs regular replacement once saturated.
Less effective at removing minerals like fluoride and arsenic.

⚙️ Types of Water Filters

Jugs and Large Dispensers

Contain activated carbon filters.
Improve taste, remove chlorine, lead, and mercury.
Easy to use, store in the fridge, and require no installation.

Tap-Mounted Filters

Attach directly to your tap with an on/off switch.
Convenient for families or frequent water drinkers.

Countertop Filters

Connect to your tap and often use activated carbon or reverse osmosis.
Switch between filtered and unfiltered water via a diverter valve.

Under-Sink Filters

Installed beneath your sink and connected to your plumbing.
Some have a separate tap for filtered water.
Ideal for both cooking and drinking.

🧴 Bottled Water Choices

Bottled water is convenient, but not all brands are created equal. Some companies have been found to sell standard tap water at a premium. Always check the source and choose trusted brands.

Types of bottled water:

1. Mineral Water

Definition:
Mineral water comes from an underground source and contains naturally occurring minerals and trace elements. These minerals must be present at consistent levels and cannot be altered — they give the water its characteristic taste and composition. It is usually bottled at the source and cannot be treated except for limited filtration to remove particles.

Key points:

Must come from a protected underground source.
Has a stable mineral composition.
No chemical treatments or added minerals are allowed.
Must be officially recognised by authorities as a natural mineral water.

Examples:

Evian (France) – naturally rich in calcium and magnesium.
Highland Spring (Scotland) – from the Ochil Hills, certified as a natural mineral water.
San Pellegrino (Italy) – sparkling mineral water with high mineral content.

2. Spring Water

Definition:
Spring water also comes from an underground source, but unlike mineral water, it does not have to contain a consistent level of minerals. It must, however, be bottled at the source and be safe to drink without treatment (other than basic filtration or disinfection).

Key points:

Comes from a natural spring (an underground source that flows naturally to the surface).
Mineral content may vary.
Can be filtered or treated for safety but not chemically altered.
Usually labelled as “spring water” rather than “mineral water.”

Examples:

Buxton Spring Water (Derbyshire, UK).
Harrogate Spring Water (North Yorkshire, UK).

3. Artesian Water

Definition:
Artesian water is drawn from a confined aquifer. A layer of water-bearing rock trapped under pressure between layers of impermeable rock or clay. When tapped by a well, the internal pressure can push the water up naturally, sometimes even above ground level.

Key points:

Comes from a confined aquifer under pressure.
Can be either mineral, spring, or ordinary groundwater, depending on composition.
The term “artesian” refers to the way the water is accessed, not its mineral content.

Examples:

Voss Artesian Water (Norway) – drawn from a deep, confined aquifer.
Hilden Artesian Water (Northern Ireland).