How Much Fluid Do We Need?

The recommended daily fluid intake for most people is about 6-8 cups (1.5 to 2 litres). However, this amount may increase with physical activity, heat, illness, or other factors. Hydration is not only about drinking water—non-alcoholic drinks like tea and coffee, as well as fluids from foods such as fruits, soups, and dairy, contribute to our daily intake.

 

Why Hydration Matters

Water makes up more than half of our body weight, and maintaining proper hydration supports good health. Dehydration, even in mild forms, can lead to symptoms like tiredness, headaches, and poor concentration. If we do not drink enough fluids, our kidneys reduce urine output, resulting in darker urine, which is a sign that we need to drink more.

 

Special Considerations for Different Groups

  • Children: Younger children may not be able to communicate their thirst, so it’s important to encourage them to drink regularly.
  • Older Adults: Older adults, especially those with health issues, are more at risk of dehydration. Conditions like reduced kidney function, muscle mass loss, and impaired thirst response contribute to this. It’s vital to support them in maintaining their fluid intake.

 

Signs of Dehydration

Dehydration occurs when fluid intake doesn't match the amount lost. It can happen over a few hours or days and is typically preventable. Common signs include:

  • Feeling dizzy or lightheaded
  • Feeling thirsty
  • Dark yellow, strong-smelling urine
  • Urinating less often than usual
  • Dry mouth, lips and tongue
  • Confusion
  • Feeling tired
  • Sunken eyes

In severe cases, dehydration can lead to serious health issues such as delirium, falls, urinary tract infections (UTIs), and even hospitalisation.

 

Maintaining Hydration

To stay hydrated, it’s essential to drink fluids throughout the day. Water is the healthiest, cheapest option, but you can also drink tea, coffee, or milk, and consume water-rich foods. If you're active, pregnant, or in a hot environment, you may need more fluids.

Find your nearest refill station here: Carmarthenshire County Council’s free water refill stations.