Hydration Guide: How to Build Healthy Water-Drinking Habits
How much to drink, which drinks count, signs you need more, and simple habits that help you drink enough water through a busy day and the Indian summer.
HealthyDietDaily Editorial Team · · Updated
Water is so ordinary that it is easy to forget. On a busy day of meetings, travel or classes, many people reach the evening having had two cups of tea and little else, then feel tired, headachy and hungry. Good hydration is one of the simplest health habits, and in a hot Indian summer it matters even more.
How much should you drink?
There is no single number for everyone. Needs depend on body size, activity, climate and health. Most people do well aiming for about 6 to 8 glasses of fluid a day, and more when it is hot or when they are active. In much of India, summer heat means many people need more than that.
A simple check: if your urine is pale straw-coloured through the day, you are probably drinking enough. Dark yellow urine often means you need more.
What counts as fluid
Water: the best everyday choice.
Chaas (buttermilk), nimbu pani with little sugar, coconut water: refreshing and familiar.
Milk: counts, and brings protein and calcium.
Tea and coffee: count towards fluid in moderate amounts, though they should not be your only drinks.
Soups, dal and watery fruits such as watermelon, cucumber and oranges also add fluid.
Sugary soft drinks, packaged juices and sweetened health drinks add fluid but also a lot of sugar, so they are best kept occasional.
Signs you may need more fluid
Feeling thirsty or having a dry mouth.
Dark yellow urine or passing urine less often.
Headache, tiredness or difficulty concentrating.
Feeling dizzy, especially when standing up.
Severe signs such as confusion, fainting, very little urine or a racing heart, especially in heat, need urgent medical attention.
Simple habits that work
Start the day with a glass of water before tea.
Keep a bottle in sight at your desk, in your bag and in the car.
Link water to routines: a glass with each meal, after each bathroom break, when you finish a call.
Use a marked bottle or a simple tracker for a week to learn how much you really drink.
Flavour it naturally: mint leaves, lemon slices, cucumber or a pinch of jeera in water.
Drink before, during and after exercise, especially outdoors.
Carry water when travelling and in local trains or buses.
Choose chaas over soft drinks with lunch.
Hydration in the Indian summer
Drink regularly through the day instead of a lot at once.
Increase fluids on hot days, during travel and when working outdoors.
Traditional drinks like chaas, aam panna made with little sugar, sattu drinks and coconut water are good options.
Avoid going out in the hottest hours if you can, and wear light clothing.
Keep an eye on children and older family members, who may not feel thirst as quickly.
Can you drink too much water?
It is uncommon in healthy people, but drinking very large amounts in a short time, especially during long endurance events, can be dangerous. Spread your fluids through the day and drink according to thirst and activity.
Hydration and other goals
Drinking enough water helps with fibre intake, as fibre needs fluid to work well; see our guide to adding more fibre. Thirst can also be mistaken for hunger, so a glass of water before a snack is a useful check.
A note on safety
People with heart failure, kidney disease or liver disease may be told to limit fluids. Older adults, pregnant women and people on medicines such as diuretics may need specific advice. Ask your doctor if you are unsure. See our medical disclaimer.
Frequently asked questions
Does tea count as water intake?
Tea and coffee count towards your fluid intake in moderate amounts, but water and other unsweetened drinks should make up most of it.
Is it bad to drink water with meals?
For most healthy people it is fine. A glass of water with meals can help you eat more slowly.
Is cold water harmful?
For most people, water temperature is a matter of preference. Choose what helps you drink enough.
How can I tell if my child is drinking enough?
Watch for regular pale urine, normal energy and no complaints of thirst. Offer water often, especially in heat and after play.
Key takeaways
Most adults need about 6 to 8 glasses of fluid a day, more in heat and with activity. Choose water, chaas, milk and unsweetened drinks, keep a bottle in sight and link drinking to daily routines. Build it into a wider plan with our healthy habits guide and the free assessment.