How much water do I need to drink?

The amount of water one person needs can be very different to another – just as the case is with the amount of food or calories we need. Our water needs are dependent on the environment, or temperature of our surroundings, how much water is in the food we eat (high water foods include fresh fruits and vegetables, and meals such as soups, salads and juices), how many dehydrating fluids and foods we consume (e.g. strong caffeinated beverages, diuretic herbal teas, alcohol, sugar, sugary drinks etc.), how active we are and consequently how much fluid we lose through sweat, and finally, how much lean tissue versus fat we carry. That’s right, our body composition determines in part our fluid needs.

Obvious signs of deyhration…

Signs and symtpoms that indicate you’re not drinking enough water can include over-heating, flushing of the skin, headaches, skin itchiness, dry skin, and constipation. However one of the best ways to determine your unique hydration status is to monitor the colour of your pee! Use the chart below, and experiment with increasing your water intake slowly, across the day, until your urine is the colour indicated by the numbers 1, 2 or 3 on the colour scale. Remember plain water, as well as the above-mentioned hydrating foods and meals, all contribute to “watering” the body effectively. Your fluid needs may therefore change on a daily basis.

The Pee Chart
 This is a quick and easy way to know instantly whether you are hydrated, mildly dehydrated, or worse – severely dehydrated! Check out the pee chart here… Your target is to make sure your pee is the same colour as the numbers 1, 2, or 3. Colours 4 and 5 suggest dehydration and numbers 7 and 8, severe dehydration.

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