2.5 liters of water a day

As the human body consists of nearly 60 per cent water, it is essential to maintain health and wellbeing by drinking at least two litres of water each day.

Sydney general practitioner Dr Dasha Fielder told FEMAIL most adults should aim to drink between 2.5 to three litres in order to maintain optimum hydration.

Dr Fielder said drinking water will help hydrate the kidneys, improve digestion and gut health, rejuvenate the skin and avoid feeling fatigued.

'We lose a lot of water by drinking caffeinated drinks, such as teas and coffees, and overnight while sleeping – so we need to replenish this throughout the day,' she said.

Sydney general practitioner Dr Dasha Fielder told FEMAIL most adults should aim to drink up to three litres per day in order to maintain optimum hydration

Maintain kidney health and flush out toxins

Dr Fielder said drinking at least two litres of water will hydrate the body and help maintain kidney health, which is the first step towards other wellbeing benefits.

'Kidney function is essential for metabolism and toxin excretion – and because the kidneys are very sensitive, lower water defecates will effect the overall functionality,' she said.

If the unwanted toxins are not flushed out, this can lead to feeling fatigued, an increase in headaches and a lack of concentration.


Increase brain power and concentration

Flush out unwanted toxins

Improve digestion and gut health

Maintain kidney health 

Improve or maintain healthy skin

Decrease headaches and boost mood

Hydrate the body and skin  

Improve or maintain healthy skin

Keeping hydrated will not only remove toxins from the body but will also replenish the skin from the inside out.

'For women in particular it's important to maintain fluid as this can rejuvenate the skin and lower the appearance of wrinkles,' Dr Fielder said.

As the skin is the largest bodily organ it's essential to keep it hydrated to maintain younger looking skin.  

It's also particularly important to drink more water in summer as the body can lose excess water through sweat.

Keeping hydrated will not only remove toxins but will also replenish the skin from the inside out


The body is prone to more headaches and fatigue 

It becomes difficult to stay focused and concentrate during the day 

The kidneys, gut and digestive system don't function efficiently 

The skin will become dehydrated and possibly irritated 

Your mood will be negatively impacted 

Energy levels decrease 

Unwanted toxins remain in the body

Increase brain power and concentration

Rather than reaching for a cup of coffee for a mental boost, drink more water as this will stimulate the brain and allow it to function better.

'Our ability to concentrate through brain power relies on water to function well,' Dr Fielder said.

Since three quarters of the brain is made up of water, drinking adequate amounts during the day will boost concentration, maintain focus and decrease the likeliness of headaches.

Dr Fielder also said staying hydrated throughout the day can improve physical performance when exercising.

Dr Fielder also said staying hydrated throughout the day can also improve physical performance when exercising

Improve digestion and gut health

Drinking water is also key to improving digestion and ensure the gut is working efficiently.

'Even if you eat a lot of fibre and green vegetables, you must drink water in order for the nutrients to pass through the system,' Dr Fielder said.

'If there is no water, the food cannot move through the gut and this often leads to constipation.'

Similarly to the kidneys, enough water will make sure the gut is working properly.

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The idea that we should drink two litres of water a day has become a widely accepted health maxim. But is there any scientific basis for this advice? Certainly the media is awash with positive messages about water. Headlines suggest that drinking vast amounts “can take 10 years off your face” by plumping out wrinkles, and can also help with weight loss and flushing out toxins. Water is portrayed as a panacea, but the truth is not so simple.

Water accounts for around 60 per cent of your body weight (depending on age and gender) and performs crucial functions, such as carrying nutrients to vital organs and keeping joints lubricated. So it’s essential to stay hydrated by replacing the body’s normal water losses (through respiration, sweating and excretion). But according to scientists, we actually don’t need to chug down two litres of the clear stuff each day to do this.

How much water?
European Food Safety Authority (EFSA) guidelines suggest women should aim for a total water intake of 2 litres per day and men 2.5 litres. But there is widespread confusion about this figure. Public health nutritionist and hydration expert Dr Emma Derbyshire says many of us don’t realise these recommended intakes refer to ‘nutrient water’ found in both food and fluids – not just what comes out of the tap. “It’s a myth that people need to drink two litres of actual water per day,” Dr Derbyshire says. “Fluids can come from both food and beverages.”

In fact, an estimated 20-30 per cent of the recommended daily water intake comes from food. Fruit and vegetables, for example, contain more than 80 per cent water, so people who eat a plant-rich diet get lots of their daily H2O requirement at mealtimes. Soups and stews make a good contribution to our water intake, while fast food generally contains very little moisture.

UK guidelines therefore suggest we actually drink 1.2 litres of fluid each day – or 6-8 glasses – to stay hydrated, not the widely touted 
two litres of water.

Of course, everyone’s needs are different. Pregnant or breast-feeding women need more fluid than usual, as do people doing high-intensity exercise. Living or working in centrally heated homes and spending time in hot or dry environments or in aeroplanes may also raise the amount of fluids needed to balance losses. “Some people will need much more than the recommended daily allowance and some much less,” says Professor Ron Maughan, an expert in hydration from Loughborough University. “Needs also vary greatly from day to day, so guidelines have limited value for individuals.”

Is water best?
Surprisingly, water isn’t necessarily the most effective fluid for hydration, according to new research. Professor Maughan and his team recently developed a ‘hydration index’ after studying 13 different drinks and how long they remained in the body. The findings, published in the American Journal of Clinical Nutrition, revealed that oral rehydration solutions (such as those used to treat diarrhoea) and full-fat and skimmed milk were all more effective for hydration than water. “The high energy content of milk slows gastric emptying and the high salt content [of oral rehydration solutions] slows renal excretion,” Professor Maughan explains.

The study also found that cola, diet cola, hot tea, iced tea, coffee, lager, orange juice, sparkling water and sports drinks were just as effective as water for hydration.“It’s a common belief that coffee and tea don’t count towards the recommended daily intake of water because they are diuretics, but it is an erroneous one,” Professor Maughan says. “The diuretic action is small and these beverages can make a useful contribution to meeting daily hydration needs.”

However, Dr Derbyshire believes that drinking water is generally the best way to keep hydrated, while it’s fine to drink milk, coffee and tea (no more than 4-6 cups per day), juice and other drinks for topping up. “Water is calorie-free and sugar-free,” unlike many drinks, she says. She adds that drinking more than the recommended 1.2 litres of fluids each day is unnecessary. “There’s nothing of scientific substance to support claims that drinking more water has any extra benefits.” In fact she warns that drinking too much water can cause hyponatremia, where the level of sodium in the blood is too low – a serious condition that can sometimes affect marathon runners (who sweat out the salt, then drink copious amounts of water).

Is 2.5 liters of water a day too much?

The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: About 15.5 cups (3.7 liters) of fluids a day for men. About 11.5 cups (2.7 liters) of fluids a day for women.

What are the benefits of drinking 2.5 litres of water?

Drinking plenty of water can help you lose weight. This is because water can increase satiety and boost your metabolic rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your metabolism, which can increase the number of calories you burn on a daily basis.

What happens to your body when you drink 2l of water a day?

Did you know that drinking 2 litres of water a day cleanses toxins from your body, gives you energy and helps with fatigue? Staying hydrated can bring a good dose of brain power and vitality to your day. It also helps your kidneys regain balance.

Is 2 liters a day too much?

Health experts commonly recommend eight 8-ounce glasses, which equals about 2 liters, or half a gallon a day. This is called the 8×8 rule and is very easy to remember. However, some experts believe that you need to sip on water constantly throughout the day, even when you're not thirsty.