Staying hydrated sounds simple enough, but plenty of people still reach the end of the day realising they have barely drunk anything.
Busy schedules, long meetings and simply forgetting can all get in the way. The good news is that staying properly hydrated does not require complicated routines. A few small changes can make drinking enough fluids feel far more automatic.
Start the day with water
One of the easiest habits is to drink something soon after waking up. You do not need to force down a huge amount. A glass of water with breakfast is enough to start replacing fluid after several hours of sleep.
Building hydration into an existing routine makes it much easier to remember. For example, you might have water while making coffee, brushing your teeth or preparing breakfast.
Keep a bottle within reach
If water is visible and easy to access, you are far more likely to drink it. Keeping a reusable bottle, like a Stanley Flask, on your desk, in your bag or beside you while travelling can remove the excuse of having to get up every time you feel thirsty.
The NHS advises drinking regularly throughout the day and suggests that most people should aim for around six to eight cups or glasses of fluid daily, although individual needs vary.
Drink little and often
Waiting until you feel extremely thirsty is not always the best approach. It can be easier to drink smaller amounts regularly rather than trying to catch up all at once in the evening.
Try linking drinks to natural breaks in the day. Have water with meals, refill your bottle when you stop for lunch and take a drink after exercise or a long journey. This spreads your intake more evenly and makes the habit feel less forced.
Remember that other drinks count
Water is an excellent choice, but it is not the only option. Tea, coffee, milk and sugar-free drinks all contribute to your overall fluid intake. The NHS also notes that lower-fat milk and sugar-free drinks can count towards daily hydration.
The main thing is to be mindful of how much sugar or caffeine you are consuming alongside them. If you find plain water boring, adding slices of lemon, cucumber or berries can make it more appealing without turning it into a sugary drink.
Eat foods with a high water content
Food can contribute to hydration too. Fruit and vegetables such as cucumber, watermelon, oranges, tomatoes and strawberries naturally contain plenty of water.
Soups, yoghurt and other moisture-rich foods can also contribute. This is useful for people who struggle to drink large amounts because it means hydration does not have to come entirely from glasses of water.
Drink more when you are active or hot
Your fluid needs increase when you sweat more. Exercise, hot weather and physically demanding work can all increase fluid loss, so you may need to drink more than usual.
Do not rely on your normal routine if you are spending several hours outside in warm weather or doing intense exercise. Take water with you and drink regularly.
For longer or very intense exercise sessions, replacement of electrolytes may also be relevant, particularly if you are sweating heavily.
Use your urine as a simple guide
One of the easiest ways to check hydration is to look at urine colour. The NHS advises that pale yellow urine is generally a sign that you are drinking enough, while darker urine can indicate that you need more fluids.
Other possible signs of dehydration include thirst, tiredness, dizziness and a dry mouth.
Make hydration part of your routine
The most effective hydration habits are usually the simplest ones. Keep water nearby, drink with meals, increase your intake during hot weather or exercise and choose drinks you actually enjoy.
Rather than trying to follow a perfect hourly schedule, focus on making fluids part of everyday life. Once drinking regularly becomes automatic, staying hydrated becomes much easier.
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