Confused about how much WATER you should Drink?

We all know how important drinking water is, but we don’t always do these most simple things, like grabbing a glass of water. Our blog is about helping to shed light on how much water you should drink in a day.

In our office we have several people a week asking us questions around water, such as:

  • How much water should I drink for my body size
  • Are there ways I can make water more interesting
  • What water is best, filtered, tap and is mineral water good for me
  • Is there a way of knowing if my body is dehydrated
  • When would I need to increase my normal daily intake

How much water should I drink?

A general rule of thumb is to drink 1 litre of water for every 30 kilograms of body weight. So for a person like myself (in the video) I weigh 60 kilograms and my daily ideal intake of water is 2 litres.

A child would need less water than my 2 litres and on the other side of the spectrum, a larger framed adult would need more.

Ways to can make water more interesting

Adding fruit and even vegetables can help to make drinking water more interesting. Sliced citrus, such as lemon, orange or pink grapefruit as I have in the video add flavor. Cut up strawberries or even sliced cucumber make a glass of water far more interesting. A personal favorite of mine is to add some mint, just give it a bit of twist to release the flavor.

How do I know if my body is dehydrated?

The obvious one is if you are thirsty, which by that stage you are already dehydrated. Best to avoid getting to that stage of feeling thirsty. Keep your water intake regular during the day and don’t leave your drinking to the end of the day. We find many people forget to drink while at work and then drink too much all at once, not allowing your body to absorb it well. It’s like overwatering a pot plant, it goes straight out of the bottom of the plant.


Check your urine when going to the toilet as it should be a very pale yellow color. If it is dark in color, then you may be dehydrated.


Drink water regularly throughout the day. Filtered water preferably and avoid too much mineral water. You can make your water taste more interesting by adding fruit, mint or even cucumber. Keep a eye on your urine color and stay hydrated.

Find out how important water is in helping to keep your brain healthy. CLICK HERE. Need help with meal planning, CLICK HERE.

Lisa, director