How much water should I drink each day?

Throughout the day, the body loses water through urine and sweat as well as through breathing. A hydrated body needs to replenish its water supply by drinking drinks and foods that contain water. Experts recommend an average daily water intake of about 2 litres.

Drinking water is healthy

Water makes up about 50% to 70% of our body weight and is essential for every cell, tissue and organ in your body to work properly, such as eliminating waste through urination, sweating and defecation. Keeps your body temperature normal. Lubricates and cushions joints. Protects sensitive tissues.

Not drinking enough water can lead to dehydration

Exercise. Any running or exercise activity that makes you sweat will require you to drink extra water to compensate for fluid loss. It is very important to drink water before, during and after exercise.

Environment. Hot or humid weather, especially in Malaysia, can cause you to sweat excessively and require extra hydration.

Overall health. Symptoms of illness cause the body to lose water, such as fever, vomiting or diarrhoea. Keep replenishing more water, or follow your doctor's advice and drink oral rehydration solution.

Pregnancy and breastfeeding. If you are pregnant or breastfeeding, you may need extra fluids. It helps with digestion and helps form the amniotic fluid around the foetus.

Are there other options to stay hydrated

To meet your fluid needs, you can choose to eat fruits and vegetables such as watermelon and spinach, which are almost 100% water by weight. What you eat also provides a significant amount of water.

In addition, some people may find water to be plain and tasteless. You can try drinking fruit-infused tea or water with a slight flavour - this can boost your daily water intake. Do reduce your consumption of sugary drinks. Regular sodas, energy or sports drinks and other sweetened beverages often contain high levels of added sugar, which can cause additional health problems.

Am I drinking the right amount of water?

When your urine is pale yellow or colourless and you rarely feel thirsty, you are consuming enough fluids.

To prevent dehydration, the best way to avoid bloating is to drink water - when you are thirsty on the go, in a lightweight relaxing water bottle, before, during or after exercise and an hour after a meal.

An average intake of about 2.7 litres per day for women and 3.7 litres per day for men will meet the needs of most average adults, but relying on the other foods and drinks you consume, you may not need to drink 3 litres of water per day to meet the recommended fluid requirements. Simply listening to your body naturally and drinking water when you feel thirsty is one of the best ways to ensure you stay hydrated. By simply drinking water when you feel thirsty, you are likely to meet your daily intake quota. However, athletes or manual workers tend to sweat more than the average person, and they may need more than 3 litres of water a day.