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    How to make sure you're drinking enough water

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    1. Why do we need water?
    2. How much water do I need?
    3. Other ways to add water into your day

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    Drinking enough water

    Why do we need water?

    Water is essential for our body to function normally. It helps our kidneys to get rid of waste products, blood transport oxygen vital nutrients to cells and body's regulate their temperature. 

    Not drinking enough water can lead to dehydration which can cause:

    • headaches
    • dizziness
    • tiredness
    • poor concentration

    The best indicator of good hydration is urine colour, a pale straw-coloured urine being a reliable indicator of good hydration. Darker coloured urine is a sure sign that your body needs more fluid.

    How much water do I need?

    Adults need to drink around 1.5 to 2 litres of fluids a day. Your fluid needs can vary depending on various factors including level of physical activity and climate. So, it is best to remember to drink regularly to keep thirst at bay.

    Other ways to add water into your day

    • If you don't like the taste of plain water, try sparkling water, or add a slice of lemon or lime
    • Drinks like milk, sugar-free drinks, tea, and coffee all count
    • Fruit juices and smoothies also count, but because they contain free sugars, limit the amount you drink to 150ml a day

    Don't forget that alcohol doesn't count toward your daily fluid intake as it is a diuretic. 

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