Water is one of the simplest ways to care for yourself, and yet advice about it can be surprisingly confusing. Eight glasses a day? Litres and litres? Every time you feel tired? The truth is that everyone’s needs are different, and hydration can be much simpler and kinder than the charts suggest.

Your body is a good guide

For most healthy adults, thirst is a reliable signal. Drinking when you’re thirsty, and having water with meals, is often enough. The colour of your urine can also help: pale yellow usually means you’re well hydrated.

You may need more water when it’s hot, when you’re active, when you’re unwell or if you’re pregnant or breastfeeding.

Food hydrates too

A lot of the water we take in comes from food. Fruit and vegetables like cucumber, watermelon, oranges, tomatoes and lettuce are full of water. Soups, stews, porridge and herbal teas count too.

When thirst isn’t enough

Some people may not feel thirst as strongly, including older adults, young children and people with certain health conditions. If you or someone you care for falls into these groups, gentle reminders to drink can help. If you have a health condition that affects how much you should drink, such as heart or kidney problems, keep to the fluid plan you already follow.

Simple ways to drink more

  • Keep water nearby. A glass on your desk or a bottle in your bag makes it easy to sip.
  • Start the day with a glass. Many people like a glass of water before their morning coffee.
  • Add flavour. A slice of lemon, cucumber or a few mint leaves can make water more appealing.
  • Pair it with habits. Drink a glass with each meal, or every time you make a cup of tea.
  • Enjoy herbal teas. Rooibos, peppermint and other caffeine-free teas are lovely, warming options.

A mindful sip

Next time you drink a glass of water, slow down. Notice its temperature and how it feels in your mouth and throat. A moment of attention can turn a simple habit into a small act of care.

How little is enough

You don’t need to track every sip. This week, simply notice when you’re thirsty and respond kindly. A glass with each meal is a lovely place to start.

For more on gentle everyday eating, read How to start eating mindfully.

If you’d like a gentle companion in the kitchen, there’s a short food guide on the Guides page.