6 Easy Ways to Stay Hydrated All Day

Drinking enough water during the day is crucial for keeping your energy up, supporting your body’s functions, and boosting your overall health. How much water you need depends on things like your weight, activity level, the weather, and your general health.

1. Keep water accessible by having a bottle nearby where you spend most of your time, and make it part of your daily routine.

2. Drink regularly, starting your day with two glasses, and have water before meals and snacks to aid digestion and control appetite.

3. Use smart device reminders to stay on track.

4. Include hydrating foods like strawberries, oranges, cucumbers, and watermelon, or add soups and broths to your diet.

5. Enhance your water by adding sliced fruit or mint for flavor, but avoid sugary additives.

6. Track your intake to meet your hydration goals.

According to the Australian National Health and Medical Research Council, the recommended daily fluid intake is:

Group	Recommended Intake
Adult Women	~2.1 litres (about 8 cups)
Adult Men	~2.6 litres (about 10 cups)
Pregnant Women	~2.3 litres
Breastfeeding Women	~2.6 litres
Children (4–8 yrs)	~1.2 litres
Teenagers (14–18 yrs)	1.6 – 2.6 litres

How Much Water Should You Drink? - Australian Relief Organisation