How much fluid you need
A typical adult needs around 2 to 2.5 litres of fluid a day, but needs rise in hot weather and with physical activity. If you work outdoors, travel in trotros all afternoon or exercise, you will need more.
Food also contributes water, especially soups, fruits like watermelon and oranges, and vegetables. Your thirst and urine colour are useful everyday guides: pale yellow usually means you are well hydrated.
Signs you need to drink more
Mild dehydration is common and easy to miss. It can show up as tiredness or a headache rather than obvious thirst.
Severe dehydration, confusion, fainting or very little urine need urgent medical attention, particularly in children and older adults.
- Dark yellow urine or urinating less often
- Headache or dizziness
- Tiredness and poor concentration
- Dry mouth and lips
- Muscle cramps in the heat
Choosing your drinks
Clean water, whether bottled, sachet from a trusted brand, or boiled and filtered at home, is the best everyday choice. Coconut water is a refreshing natural option.
Sobolo, asaana and fruit juices are delicious, but many versions are high in sugar. Make them at home with less sugar or dilute them with water. Soft drinks and energy drinks are best kept occasional.
Hydration for children and older adults
Children often forget to drink when they are busy playing, and they can become dehydrated quickly in the heat. Send them to school with a bottle of clean water and offer drinks regularly, especially after play or sports.
Older adults may feel less thirsty even when their body needs fluid. Gentle reminders, keeping water within reach and offering soups, fruit and other drinks through the day can help. Anyone with heart or kidney conditions should follow their doctor's advice on fluid intake.
Easy habits to drink more
Hydration is easier when it is automatic. Linking drinking to things you already do, like waking up or each meal, builds the habit quickly.
Dunu lets you track water intake through the day, which is a simple way to check you are keeping up during hot spells.
- Drink a glass of water when you wake up
- Carry a refillable bottle
- Have water with every meal
- Drink before, during and after exercise
- Add lime, ginger or mint for flavour
Hydration during exercise and illness
If you exercise for a long time or sweat heavily, you lose salts as well as water. For most everyday workouts, water is enough, but for long, hot sessions a little salty food or an oral rehydration solution can help.
Diarrhoea, vomiting and fever also cause fluid loss. Oral rehydration salts, available at pharmacies, are designed for this, and children and older adults should be watched closely. Seek medical help if symptoms are severe or do not improve.
This is general nutrition information, not medical advice. Numbers are estimates that vary by recipe and portion. If you are managing a health condition, talk to your doctor or a dietitian before changing your diet.