How much water do I need to drink

Water is one of the key components to a healthy diet and a long-term weight loss and maintenance.

People regularly ask, ‘How much water do I need to drink’ and the answer is usually – more than you think! But if we understand all the functions in the body, assisted by water. We would realise just how important it is especially for health and weight-loss.

Water nourishes your body by keeping your cells hydrated, but it also fills your stomach so that you are less hungry. Here are some quick tips for consuming a weight-loss-friendly amount of water without feeling like you are a human water drain.

How much water do I need to drink – like really need?

Just about everyone has heard that it is important to consume at least 8 glasses of water a day as part of a well-balanced diet. The 8 glasses of water will help to hydrate your body and leave your skin feeling moist and supple. What’s more: it is important to understand exactly what those 8 glasses of water are doing to your body.

As the water enters into your system, it hydrates your cells. Not only will you feel more energized, but it will help to keep your cells strong against illness, headaches and fatigue. Imagine that the body’s cells are a plant. Without water, the plant will wilt and be less strong against daily elements. However, with the proper amount of water and care, the plant will be strong and healthy.

We are made of mostly water after all!

Water relieves the body of harmful toxins, such as those that are caused by illness, stress, environmental and junk food exposure. By infusing hydration into your system, your body pumps out unwanted chemicals that will slow you down and make your body function less healthily. Yes, it can ‘flush out the toxins’ to a certain extent.

What about the water in fruit?

Many people get their water from fruits, such as apples, watermelons and berries. One piece of fruit, depending on the size, can count for as much as half of a glass of water. In addition to helping to hydrate you, there’s other benefits of fruit. Fruit can add healthy amounts of vitamins and minerals to your core diet.

Fruit also energizes you, however, fruit does contain fructose, which is a type of sugar. Fructose will spike the level of sugar in your bloodstream, which yes does give you energy but I would suggest consuming your fruit with a side of protein or fats such as nuts and seeds or yoghurt.

Things that dehydrate you.

There are beverages and activities that dehydrate your body quickly so that your essential amount of water intake needs to be increased. Beverages that can deplete water from your body include sodas, coffee, black tea and alcohol.

In order to ensure that you stay properly hydrated, drink one glass of water for every glass of soda or other dehydrating beverage (should you feel you really need some). Also, for every half-hour of sweat-inducing exercise, you should drink at least one cup of water.

If you are exercising in a particularly humid environment, you may have to drink more water in order to avoid headaches, illness and overall dehydration.

Water truly can aid your weight-loss process if you are diligent about consuming generous portions of it.

Many people find that carrying a water bottle with them everywhere they go is the best way to keep intake up. What about the FFG travelling cup? And now in winter! Turn your favourite herbal tea into a watered down version with slices of lemon, mint and even a touch of honey. Carrying that bottle with you will be your best wining way.

Now you no longer have to ask ‘How much water do I need to drink’ because you know!

What are your favourite ways you make drinking water easier? I would love to hear..



Isilda Da Costa is a personal trainer and women’s fitness specialist who, if she isn’t at the gym training, is busy researching the most up to date information for growing those muscles. She has combined her love of everything healthy by being a health coach in her own health shop in Swaziland. Follow along on @izzy.healthandfitness


  1. Gina
    May 14, 2020

    Thank you for this article Izzy.
    Pre-lockdown my H20 intake was on point. During level 5 lockdown it kind of slipped. But I’m slowly getting back to drinking atleast 2l water a day.
    You reminded me why I need to make sure my body stays hydrated. I never knew my black teas dehydrated my body. Wow.

    Thanks a mill boneca

    1. fitfarmgirl
      May 28, 2020

      Thank you for the love – and we’re so happy you found value in this 😉


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