Hydration for Health
Hydration supports energy, mood, and focus. Sip regularly and listen to your body’s cues.
1 min read
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.
Related guides
- GuideEating before and after activityLeave a gap between eating and moving: a small snack 1–2 hours before, or a larger meal 3–4 hours before. Afterwards, an ordinary balanced meal or snack with protein and carbohydrate, plus water, is enough for most everyday activity.
- GuideEnergy and protein for active peopleMost of your energy for activity can come from everyday wholegrain starchy foods, vegetables, fruit and pulses. Your body uses fat and carbohydrate together, so you don't need special fat-burning diets. Protein helps most when paired with strength activity.
- GuideHydrationYour body balances its water on its own. For short, easy activity in mild weather, plain water when you're thirsty is usually enough, and you don't need a sports drink. In heat or longer sessions, thirst is a less reliable guide, so take it easier and watch how you feel.
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