Stay hydrated! Simple ways to up your water game

Why being dehydrated isn’t just a thirst issue

When you’re not drinking enough water, both your body and your brain feel it. Ever notice that foggy, low-energy feeling creeping in, making it harder to concentrate? That’s your body’s way of telling you it needs more water to keep things running smoothly. Made up of 50-80% water, your body relies on fluids for everything from clearing out toxins to keeping your brain sharp. Even a slight drop in hydration can impact how you feel, move and think.

According to Australian Dietary guidelines, losing just 2% of your body’s water can throw off your focus and energy levels. By the time you’re feeling thirsty, you’re already running low on fluids, which only gets worse if you’re sweating or feeling unwell.

The power of regular sips

Health and nutrition experts like Health and Wellbeing Queensland’s Mathew Dick, emphasise sipping water consistently. Reaching for water more frequently throughout the day can also help stop those unnecessary snack cravings that pop up when you’re really just thirsty. Plus, with summer heat, outdoor activities and more time spent outside, getting into a habit of drinking water regularly can keep you feeling cool and energised.

How much water is right for you?

The general advice is to aim for about 8–10 cups of water daily, but your actual needs will vary depending on age, lifestyle and activity level. If you’re not sure whether you’re hydrated enough, a quick check of your urine colour can help – pale yellow is a good indicator that you’re on track.

Easy ways to get more water every day

Struggle to keep up with your water intake? Here are some small but effective tips to help you hit those hydration goals:

1. Start each morning with a glass of water to kick off your day.

2. Keep filled water bottles around your home as visual reminders to drink up.

3. Take a reusable bottle with you wherever you go.

4. Pair your water intake with meals for an easy routine.

5. If you’re feeling unwell, keep a water bottle nearby to make sipping easier.

6. Store cold water in the fridge for a refreshing pick-me-up.

7. Add slices of fruits, veggies, or herbs to make water taste better.

8. Use a bottle with measurement lines to track your daily intake.

9. Try a reusable straw to make drinking a bit more fun.

10. Toss a frozen water bottle in your lunchbox to keep food cool and enjoy cold water later.

Hydration doesn’t have to be a hassle—simple changes can make a big difference in how you feel. So, start making hydration a priority, and see just how much better you’ll feel!