Staying hydrated is essential for your body to function well. Water helps regulate temperature, transport nutrients, and remove waste — and even mild dehydration can affect how you feel.

How to stay on top of hydration:

• Aim for around 8 cups (2 litres) of water per day — more if you're active or in warm weather

• Watch for signs you're dehydrated: dark urine, low energy, or dry mouth

• Drink when you're thirsty — don't wait too long

• Eat hydrating foods like fruits and vegetables

• Carry a water bottle to make it easier to sip consistently

Water is always the best choice — it hydrates without added sugar or calories.