Tips for staying hydrated

It is recommended that we have 6 - 8 glasses of fluid a day, or between 1.5 - 2 litres. However, it’s important to remember, that in warmer weather we may need more than this.

If you are dehydrated then you may notice some of the following signs:

  • feeling thirsty

  • dark yellow and strong-smelling pee

  • feeling dizzy or lightheaded

  • feeling tired

  • a dry mouth, lips and eyes

  • peeing little, and fewer than 4 times a day

If you are finding it difficult to drink enough fluid then here are some tips to help you to drink more.


Water isn’t the only way to stay hydrated. Drinking tea, coffee, sugar free drinks and low fat milk are all good ways to make sure you are having enough liquid.

Carry a water bottle with you.

Set a reminder to have a drink.

Have a drink of water with every meal.

Have a glass next to you that you can sip on through the day.

Flavour your water with lime, lemon or other fruit.

Have sparkling water if you prefer that to tap water.

Find an app to help you keep track.

Feeling hungry between meals? Have a drink first - you may actually be thirsty.

Eat plenty of foods which have a high water content such as watermelon, melon, cucumber and strawberries.


Now is a great time to keep an eye on how much fluid you are drinking. Not having enough? Try just drinking one more glass or cup a day to start with and build on that over time.

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