When temperatures rise, your body loses more fluid through sweat, so drinking enough becomes even more important. Water keeps everything ticking along nicely — it helps regulate your temperature, supports your brain and muscles, cushions your joints, and even keeps your skin looking fresh.
You don’t need to wait until you’re thirsty to drink — by the time you feel parched, you’re probably already a bit dehydrated. A few small changes to your daily routine can make a big difference.
Simple ways to make water a habit
Hydration doesn’t have to mean chugging glass after glass. The trick is to make it part of what you already do, so it becomes second nature.
• Start your morning with a drink of water before coffee or tea — it’s a gentle way to wake up your system
• Keep a refillable bottle with you wherever you go and refill it whenever you get the chance
• Have a glass of water with each meal, and top up again between them
• If you’re working at a desk, set a quiet reminder to sip every hour — small, regular drinks are better than one big gulp
• Add some sparkle with soda water or a soda stream — it’s refreshing, fun and saves on single-use bottles
• Pour yourself a jug of water when cooking dinner so you can sip while you prep
• Pop a glass beside your bed — that way, you’ll have a quick drink before brushing your teeth or when you wake up during the night
Add flavour without the sugar
If plain water feels a bit boring, give it a twist. Fresh fruit, herbs and even vegetables can add a lovely burst of flavour without any added sugar. Try:
• Lemon and mint for a classic refresher
• Cucumber and lime for a spa-style twist
• Strawberry and basil for something a bit fancy
• Orange and rosemary for a citrusy kick
• Berries and mint for a naturally sweet touch
Make up a jug and keep it chilled in the fridge so it’s always ready to pour. You’ll be surprised how quickly it disappears on a hot day.
Hydration through food
Water isn’t the only way to keep your body hydrated — many fruits and vegetables have a high- water content and can top up your fluids naturally. Including a mix of these in your meals and snacks adds colour, flavour and crunch while helping you stay refreshed.
Some of the most hydrating foods include:
- Lettuce, cucumber, celery and zucchini - around 95% water
- Tomatoes, capsicum, spinach and cauliflower - about 90–94%
- Strawberries, watermelon, rockmelon and grapefruit - roughly 88–92%
- Oranges, pineapples, peaches and nectarines - around 85–89%
- Apples, pears, mangoes, plums and blueberries - about 82–86%
- Broccoli, carrots, snow peas and asparagus - close to 90%
You can easily eat more water by adding cucumber and tomato to sandwiches, throwing extra veggies into soups, curries or stir-fries, or keeping a colourful fruit salad in the fridge for quick snacks. Blending fruits and vegetables into smoothies is another delicious way to boost hydration.
A few extra tips
• If you find it hard to remember to drink, pair it with another habit — like always having a glass of water after brushing your teeth or before checking your phone in the morning
• Herbal teas count too — peppermint, chamomile or fruit blends are naturally hydrating and can be enjoyed hot or iced
• Limit sugary soft drinks and alcohol, as they can actually dehydrate you
• If you’re not a fan of cold drinks, try lukewarm or room-temperature water — it can be easier to sip regularly
