The amount of water you need differs from person to person, but as a rough guide women should aim to drink at least 2 litres per day whilst men should aim for slightly higher at 2.5 litres per day. You will need to increase your water intake if you’re doing exercise or it’s a hot, dry day. A rough guide would be to drink another 350ml (1½ glasses) of water per 30 mins of non-strenuous exercise. 

Important: Drink fluids little and often throughout the day. Drinking too much water in a short period of time is dangerous. 800ml is the maximum you should drink per hour. Listen to your body and consume at a sensible rate 


Keep track by using a water bottle. If you know that you have to consume 2 litres a day, then get a 1 litre container full and set yourself the target of drinking it all by midday. 

Drink a glass as you wake up/go to bed by keeping one by your bed. This is 230/460ml off your daily allowance straight away. 

Drink a glass of water with every meal. If you have 3 meals a day then that is 690ml off your intake. 

Flavour your water to avoid boredom. Try adding fruits and herbs such as cucumber, basil, mint, ginger, orange, strawberries, lemons or limes. Use carbonated water for a fizzy alternative. Be creative and come up with your own infusions. Or use our low sugar water flavourings with added fibre.