This is how much water you should be drinking on a sunny day

With Wales basking in glorious sunshine, keeping cool and hydrated is essential.

But how much water should you actually be drinking on a sunny day?

We lose water through various functions, such as perspiration, bowel movements and breathing.

So you should also drink plenty of fluids which help to cool you down and replace water lost through sweating and prevent dehydration.

Your daily intake depends on various factors, including level of activity, age, physical health, size and weight, among others.

Government advice

The government recommends six to eight cups or glasses a day.

According to the NHS Eatwell Guide, water, lower-fat milks and lower-sugar or sugar-free drinks including tea and coffee all count.

Fruit juice and smoothies also count towards your fluid consumption but they contain free sugars that can damage teeth, so these should be limited to a combined total of 150ml per day.

But every individual is different and the amount of water needed to hydrate varies from person to person.

Advice on sunny days

Cardiff pharmacist Raj Aggarwal advises people to drink at least 10 cups of water on a sunny day.

"I would advise people to drink as much water as they can to keep hydrated on a sunny day. Water is one of the most important things in this weather. It helps stop dehydration and protects the skin, stomach and body.

"It also helps to stop cramps and other medical conditions.

"I would advise people to drink as much as they can and drink regular and often - at least 10 cups if possible."

Know your body

According to the Filter Water blog, the best way to gauge your intake is by monitoring how your body feels.

If you’re thirsty, this is a sign that you need more water.

Another great way to determine your fluid status is by inspecting urine color.

Light yellow means you are getting enough water while a darker shade indicates you probably need a little more.

Taking constant sips will ensure you stay hydrated throughout the day. If you’re thirsty, this is a sign that you need more water.

You can check how much water you should be drinking by using a hydration calculator , which determines how much you need based on your age, weight, height and activity levels.

Tips for staying hydrated

• Drink enough water to prevent thirst
• Monitor fluid loss by checking the colour of your urine. It should be pale yellow and not dark yellow, too smelly or cloudy
• Drink plenty of water before, during and after exercise
• Try to avoid drinking excess alcohol
• Spice up plain water by adding chunks of your favourite fruits in a jug of water
• Pay attention to snacks: Snacks such as chips, pretzels, and crackers are all low on water content. Switch to healthier food options, such as frozen yogurt, healthy smoothies along with fruits and vegetables
• Eat more fruits and vegetables: Piling your plate high with fruits and vegetables will help you get your daily dose of vitamins, minerals and fibre