Staying hydrated in summer: how much should you drink?
The image cites the World Health Organization (WHO): exercising in hot weather can make you lose as much as 10 litres of sweat a day.
That makes drinking enough water in summer important, especially for people who are physically active.
How much water each day
- Women: about 11 glasses a day
- Men: about 15 glasses a day
- Not all of it has to come from drinks, because food contains water too
Which fluids count
- About 70–80% of your water should come from drinks
- At least half should be plain water; the rest can come from tea, coffee, milk and others
- The other 20–30% should come from water-rich foods such as vegetables and fruit
Signs your body needs more fluid
- Dark urine
- Bad breath
- Tired muscles
- Headache
More images in this series (tap to enlarge)
Read next: After Songkran and into summer: getting back on track ›
Read next: International Tea Day: 4 flavours of instant green tea — which is yours? ›
Read next: What does water do in your body? Plus natural ways to flavour it ›
Image content by Susan Bowerman, Senior Director, Worldwide Nutrition Education at the company. Keep a water bottle nearby and sip throughout the day.
Image and reference from official material in the MyHerbalife media library: Staying properly hydrated in summer (added to the library: 20 Sep 2025)
Herbalife products are not intended to diagnose, treat, cure or prevent any disease.