Water is essential to our health and bodily well-being. And yet it’s not uncommon for us to feel at a loss for how to stay hydrated.

Everything in our body depends on optimal hydration, from organ function to hormone balance. When we are hydrated, our joints are lubricated, our skin is being nourished, and our hair follicles are able to grow in healthfully. And when we’re not? Not only will skin be less lustrous and hair more brittle, but energy lags, detoxification slows down, and digestion is delayed. As matter starts to build and accumulate in our systems, it weighs us down – we feel heavier and less energised.

From fatigue and poor brain function to weakened digestion, mild dehydration can cause a multitude of problems in the body, and drinking plenty of water, as well as tweaking our diet, can go a long way for a healthier day-to-day. Here, we provide tips for how to stay hydrated.

Individualise your intake

Eight glasses of water has long been considered the essential amount of water to drink to stay hydrated. But it's actually contingent on each individual body’s needs and activity level, as well as factors such as the temperature outside (the more you sweat, the more water you lose). As a general rule of thumb, women need around 1.7 litres of water daily, while men need around 3.7 litres.

Drink at room temperature

It’s important to drink room-temperature water as it’s more hydrating than cold water, as your body has to spend more energy to bring cold water to a temperature it can absorb, which results in water loss. Furthermore, icy water can cause the blood vessels in your stomach to shrink slightly, hindering the digestion process and thus slowing hydration.

Hydrate first thing in the morning

Starting the day by replenishing fluids is the key to daily hydration. We often get dehydrated overnight. Hydrating in the morning will give you more energy and set you up for a day of success. And if you want to take it to the next level, drink a cup of hot water with a squeeze of liver-supporting lemon. It’s filled with vitamin C and helps support your cleansing process.

Drink between meals instead of during

We’ve grown accustomed to eating meals alongside tall glasses of water, but it’s actually the worst time to chug. Too much liquid with meals dilutes your digestive juices and can delay dehydration. Instead, drink significant quantities of water between meals and throughout the day – holding off at least a half an hour before your meals, and an hour following meals.

Eat water-rich foods

Obviously water is the first and most obvious source of hydration, but there are some great vegetables you can eat that will help keep you hydrated. Our number one favourite is cucumber, which is high in enzyme-charged water, B vitamins, nutrients, electrolytes, and silica. Another is celery, which is packed with vitamins, minerals, and fibre to keep the body refreshed and skin glowing.

Compensate for caffeine

Caffeine is a diuretic, which means that while you drink it, you’ll urinate more and lose more fluid. To ensure you stay hydrated, compensate with additional liquids. If you opt to have a glass of one, follow it with another full glass of water to work towards balancing yourself back out.

Carry a water bottle

When it comes to consistent hydration, there’s no more foolproof strategy than a reusable water bottle. It helps remind you to drink water while you are out and about for the day. Or start the day with a big jug of filtered water with your goal water intake, and fill all your water bottles from it to monitor your progress throughout the day. We are all for visual and physical cues like water bottles you see that remind you to drink up.

Drink coconut water

For centuries, people in Southeast Asian and Pacific Island countries have been drinking the water from young coconuts for hydration. It’s one of the best ways to replace the water and electrolytes the body gives off in hot climates. So after a long day in the sun (or the morning after a long night out), try supplementing your water intake with the popular island thirst quencher.