Water helps regulate body temperature, transport nutrients, support digestion, lubricate joints and remove waste products. Despite its importance, many people do not drink enough fluids throughout the day.
Even mild dehydration can affect how we feel and perform. Common signs include
- headaches
- tiredness
- difficulty concentrating
- dizziness
- dry mouth
- Feeling thirsty
Maintaining good hydration can help support energy levels, improve concentration and contribute to overall health and wellbeing. A general recommendation is to aim for around 6 to 8 glasses (1.5 to 2 litres) of fluid each day. Water is the best choice, but other drinks such as tea, coffee and sugar-free beverages also contribute to daily fluid intake.
Tips to Help You Meet Your Daily Water Intake
Start the Day with Water
Begin each morning with a glass of water. This can help replenish fluids lost overnight and establish a healthy hydration habit.
Keep Water Within Reach
Having a reusable water bottle on your desk, in your bag or in the car makes it easier to drink regularly throughout the day.
Set Reminders
If you often forget to drink, use phone alerts or wellbeing apps to remind you to take regular sips.
Drink with Meals
Making water your drink of choice at breakfast, lunch and dinner can significantly increase your daily intake.
Flavour Water Naturally
Add slices of lemon, lime, cucumber, mint, or berries to make water more appealing without adding sugar.
Increase Fluids When Needed
You may need more fluids during hot weather, when exercising, or when recovering from illness.
Check the Colour of Your Urine
Pale yellow urine is generally a sign of good hydration, while darker urine may indicate that you need to drink more fluids.
Make Hydration a Daily Habit
Staying hydrated is one of the simplest ways to support your health and wellbeing. Small changes, such as carrying a water bottle, drinking water regularly throughout the day and choosing water with meals, can make a significant difference. By building hydration into your daily routine, you can help your body and mind perform at their best.