HEALTH : staying hydrated | do you drink enough ?

comments 7


me and david drink a lot. at least i think we do.

i panic a bit whenever i see people on the tube, in the cinema, or at dinner parties and picnics, eating tons of salty food without washing it down with water.

i’ve always been a thirsty person. it’s been my habit to drink a lot throughout the day since i was a kid. i hate that dry, uncomfortable feeling in my mouth, the headaches and loss of energy… nope dehydration is not for me.

so since i’m so convinced of the health benefits of staying hydrated, and i believe myself to always have been a heavy water drinker, i decided to put myself to the test – how much do i drink in a day, and how much water do we really need ?


here’s my drink journal for a day
morning when i wake up : 1 glass of water
breakfast : 1 glass of water
late morning : 1 cup of black tea
lunch : 1 glass of water
after lunch : 1 cup of green tea + a glass of water next to me as i work
late afternoon : 1 cup of green tea
dinner : 2 glasses of water
evening : 1 cup of green tea
beditime : a glass of water on the bedside table in case i get thirsty during the night, which i will finish as i wake the next morning

i believe this is a fairly common day for me. all in all it’s about 5-6 glasses of water + 3-4 cups of tea daily. if we roughly estimate each glass / cup to be about 250-300 ml / 1-1.25 cups, that makes it somewhere in between 2 – 3 litres / 0.5 – 0.8 gallons of water daily.

then of course i add plant milk to my porridge and water to my smoothie bowls etc, but let’s not count that as drinks.
so how does this measure up with the guidelines ? is the usual 8 glasses a day recommendation still standing ?

i don’t know yet, hang on a second while i look it up.


ok so unsurprisingly everyone is saying different things. but seems like most guidelines agree that adults should consume at least 30 ml / kg per day, or about 1.5-2 litres per day ( but up to twice as much in hot climates or if working out ).
so seems like i’m on the safe side, how about you ?

since the amount of water you need varies a lot with your environment and activity, one good way to check if you drink enough is to have a look at your pee. if your pee is pale yellow and you go to the toilet quite a few times in the day, then you should be fine. if it’s dark yellow and a bit smelly, go get a drink.

however, just want to add something here – i don’t believe it’s healthy to force yourself to drink more. it can be damaging to your bladder and kidneys to drink to much at once. go slow, and drink continuously throughout the day, rather than gulping it down in one sitting.

we should always create healthy habits in an unforceful, pleasant way. if you feel like you should drink more, than why not just make sure to always have water by your side to sip on ? instead of changing too fast, listen to your body and only drink as much as your body is comfortable with. and all of a sudden you’ve smoothly made it into a habit, being able to enjoy the many benefits of not walking around constantly being slightly dehydrated.


some of those benefits are beeing more focussed, less tired, more regular ( yes i mean pooping more ), helping your body to get rid of toxins, optimising nutrient-absorption, oxygen transportation and temperature regulation, helping the immune system, and having gorgeous skin and hair. not too bad just from sipping some water right ?

love // jenny

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and check out my what i eat in a day videos for more nutrition diaries.


  1. When I drink too much water, I go to the toilet *all* the time and also wake up at night having to go to the toilet (which I hate!). Having said that, I also have a smoothie for breakfast and lots of fresh foods, which contain water as well.
    All in all, I’m at 2-2.5 l of water a day. Each of the following are 250ml or more:
    – Glass of water with half a squeezed lemon after getting up
    – Mug of green tea with breakfast
    – Mug of fruit tea halfway through the morning
    – Glass of water with lunch
    – 1l-thermos of green or roiboos tea throughout the afternoon
    – Glass of water at lunchtime
    – Glass of water around eight (no later because of the peeing-at-night issue)

  2. All the inconsistent info. that we get out there really frustrates me at times. I think we just have to try different things, and stick to what works best for each of our bodies, healthwise.
    I want to replenish with around 6 to 8 cups of water a day, but I can’t due to frequent toilet runs like Sibylle; so I get most of my drinking at home, and eat my water when I’m out.
    I also love mineral water, and drink a cup or two a day. Jenny, do you and David drink a lot of mineral water? Also, curious to know what water you prefer? How’s the tap water in Berlin?

  3. I agree with the “more regular” thing. And plus drinking tea helps with consuming more water. I also keep a 16 oz container of water in the fridge for a quick sip of water.
    -glass of water with lemon, apple cider vinegar, and tumeric
    -glass of water at breakfast
    -drink 16 oz of water
    -drink another 16 oz while my tea is steeping
    -drink tea, which is a large mug (about 2 cups)
    -drink 16 oz of water before exercising
    -drink 16 oz water during lunch
    -drink tea again
    -drink 16 oz of water during dinner
    I consume about 16-20 cups of water/tea a day. When I’m at school I make sure to pack water with me for long classes. : )

  4. I keep a 1L bottle of water on me throughout the day and try to drink more on Bikram yoga days. It’s so much easier to stay hydrated when the water is right in front of you.

  5. I really like to add one or two slices of fruit and / or herbs in my water bottle.
    It’s much nicer this way to sip on it all day.
    I don’t think I’m hydrated enough every day though, plus I drink loads of coffee, which I really should slow down…

  6. I don’t track my water intake. This is a great idea keeping a drink journal for every day intake of water. Thank you “The Mustards” for this awesome blog.

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