Water is needed for almost everything your body does, from controlling temperature to keeping your kidneys working. In Nigeria’s heat, it’s easy to lose more fluid than you realise. Here are the signs you’re not drinking enough water, how much you need each day (including how many sachets), and when dehydration becomes an emergency.
1. Thirst. Feeling thirsty is your body’s first signal that it needs fluid. Don’t ignore it.
2. Dark yellow urine. Pale straw-coloured urine usually means you’re well hydrated. Dark yellow or amber urine is a common sign you need more water.
3. Urinating less often. Passing small amounts of urine, or going many hours without urinating, can mean you’re dehydrated.
4. Dry mouth and lips. Not drinking enough reduces saliva, leaving your mouth dry and sticky and your lips cracked.
5. Headache. Mild dehydration can trigger headaches. Try a glass of water before reaching for painkillers.
6. Tiredness, dizziness or poor concentration. Even mild dehydration can make you feel tired, light-headed or less alert.
7. Constipation. Your bowel needs water to keep stools soft. Too little fluid can lead to hard stools and constipation.
Your needs depend on your size, activity, the weather and your health. As a general guide, European health authorities recommend a total water intake of about:
About 20% of this comes from food, such as fruit, vegetables and soups, so most adults need roughly 1.6 litres (women) to 2 litres (men) from drinks. You need more in hot weather, when you exercise, have a fever, or are pregnant or breastfeeding.
A standard sachet of “pure water” holds 50 cl (500 ml), so two sachets make one litre. That means most adults need roughly:
Drink more on hot days or when you sweat a lot. Other drinks such as tea and zobo count too, but water is best. Buy sachets from NAFDAC-registered brands and check they are sealed.
Get medical help quickly if you or someone else has:
Babies, young children and older adults become dehydrated more quickly. For diarrhoea, use oral rehydration solution (ORS). Learn how to make ORS at home.
It’s rare in healthy people, but drinking very large amounts in a short time can lower sodium levels in the blood. People with kidney, heart or liver disease may be told to limit fluids, so follow your doctor’s advice.
How many litres of water should I drink daily?
Most adults need about 1.6 to 2 litres from drinks each day, more in hot weather or when active.
How many sachets of water make a litre?
Two standard 50 cl sachets make one litre.
Is cold water bad for you?
No. Read is drinking cold water bad for you?
This article is for general information and does not replace advice from your doctor.
