How much water should I drink?
Did you know that more than half of your body is made up of water? You need water to stay healthy and keep your body working properly.
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Your body needs enough water to keep you healthy and your body working properly. Just like plants need water to grow, our bodies need water to grow, move and keep you full of energy. This is called hydration. Drinking enough water also helps you focus and think better at school.
What happens if I don’t drink enough water?
If you don’t drink enough water, your body gets thirsty and tired. You may get a headache, and it can be harder to focus at school.
Sometimes, your body sends you signals when you need more water. Have you ever felt really thirsty? That’s your body’s way of telling you to have a drink!
Another clue is your wee – if it’s dark yellow, you probably need more water. If it’s pale yellow or clear, you’re drinking enough. If you’re feeling thirsty or your wee is dark yellow, grab a drink of water.
What does water do in my body?
Water makes up a big part of your body. But where does all that water go? Some of it is in your blood. Some of it is around building blocks of your body called cells, and a lot of water is inside your cells too. Cells are tiny parts of your body that work together to keep you alive and healthy, and water helps them do their job.
That’s why drinking enough water every day is so important.
How much water do I need to drink?
Try to drink 6–8 glasses of water every day. That’s around 2–3 water bottles! When it’s hot outside or you’re running around and being active, you’ll need even more.
Keep a water bottle with you and have lots of water throughout the day. Refill it when you need to. Have a drink with each meal and at break time, after school and before bed.
Is water the only drink I can have?
Water is the best choice, but you can also have:
- Low-fat milk – it’s good for your bones and teeth!
- One small glass (150ml) of fruit juice or smoothie a day.
What about sugary drinks like fizzy, energy and sports drinks?
These types of drinks have lots of extra sugar, which isn’t good for you. Here’s why:
- They can hurt your teeth: having too much sugar from drinks like fizzy, energy and sports drinks can cause holes (cavities) in your teeth over time, giving you toothache, which can be painful.
- Too much sugar isn’t good for your health: drinking lots of sugary drinks can make it harder for your body to keep healthy. It’s best to keep them as a treat rather than a drink you have every day.
If you do have a sugary drink sometimes, have it with food and use a planet-friendly straw to help protect your teeth. And don’t forget to brush your teeth twice a day!
3 common questions about water
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Can I drink salty water?
Not unless you’re a fish! Ocean water is way too salty for humans and can actually make you thirstier instead of making you less thirsty. Drinking too much can even make you feel unwell. If you’re ever really thirsty, fresh water is always the best choice!
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Is water the same as ice?
Ice is just frozen water – a solid version of the drink in your cup. If you put ice in your water bottle, it keeps your drink nice and chilly but watch out – water expands when it freezes! That’s why bottles can crack in the freezer.
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What colour is water?
Water is a bit of a trickster! It looks clear in a glass, blue in the ocean and even brown in muddy puddles. But pure water has a tiny hint of blue – like a drop of the sky mixed in!
