“Drink 8 glasses” is a catchy slogan — not a personal lab result. Daily water needs shift with heat, sweat, body size, and activity.
Related: water before meals · cut sugary drinks.
A Practical Range (Not a Miracle Number)
Many healthy adults do well aiming for fluids across the day so urine stays pale yellow (not crystal clear all day, not dark tea-coloured). Soups and watery fruits count toward fluid.
| Situation | Usually means |
|---|---|
| Accra/Kumasi heat + walking | Drink more than a cool office day |
| Gym / outdoor work | Extra bottles around training |
| Illness with fever/diarrhoea | Follow clinical ORS/fluid advice |
| Heart/kidney conditions | Ask your clinician — don’t force litres |
Easy Habits
- Carry a reusable bottle
- Drink with each meal
- Replace one soft drink with water
- Don’t wait until you’re dizzy
FAQ
Can you drink too much water?
Rare but possible if you force extreme litres quickly. Thirst + pale-yellow urine is a safer compass than competitive gallon challenges.
Does coffee dehydrate you completely?
Moderate coffee still contributes fluid for most people — just don’t rely on it alone in heat.
Original Sen Gideons News Studio editorial. Not medical advice.