Hydration 101: How Much Water Beginners Really Need

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Why Hydration Matters

Water plays a key role in almost every process in your body. It helps to:

• maintain energy throughout the day

• support healthy digestion

• regulate body temperature

• improve focus and concentration

• reduce headaches caused by dehydration

• cushion your joints

• support healthy skin

Even mild dehydration can make you feel sluggish, irritable, or foggy — which means getting your water intake right is one of the simplest ways to improve your well-being. 

On a personal note...

My doctors are always reminding me to drink more water — at least 2 litres a day — and honestly, it’s something I still struggle with. Some days I forget, some days I just don’t feel like drinking that much, and other days I only realise how little I’ve had when a headache or other symptom hits. Learning more about hydration (and finding simple tricks to make it easier) has made a huge difference, and it’s one of the reasons I wanted to put this guide together.

So… How Much Water Do Beginners Actually Need?

You’ve probably heard the classic “8 glasses a day” rule, but hydration is more flexible than that.

A good starting point for most adults is:

6–8 glasses (1.5–2 litres) of fluid per day

This includes water, herbal tea, sugar-free squash, and even foods with a high water content (such as fruit, soup, and vegetables).

However, you may need a little more if you:

• are very active

• live somewhere warm

• drink a lot of caffeine

• are pregnant or breastfeeding

• have certain health conditions (always follow your doctor’s guidance)

For beginners, the goal is simply to drink a bit more water than you do now and build up gradually.

What Counts as Hydration?

Good news — staying hydrated doesn’t mean chugging plain water all day.

These all help keep you hydrated:

• water

• herbal and fruit teas

• sugar-free squash

• sparkling water

• milk

• coconut water (in moderation)

• water-rich foods

Avoid relying on drinks high in caffeine or sugar, as they don’t hydrate as effectively and can sometimes make you feel worse.

When Should You Drink Water?

It’s not just how much you drink — timing matters too.

✔️ Best times to sip water throughout the day:

• first thing in the morning

• before meals

• before, during, and after exercise

• during warm weather

• throughout the day instead of all at once

Sipping little and often is far better (and more comfortable!) than drinking a huge amount in one go.

Plus, if I drink too much at once, I instantly feel like a water balloon…and end up running to the bathroom every five minutes.

Signs You Might Need More Water

Your body gives you clues when you’re under-hydrated.

Look out for:

• feeling thirsty

• darker urine (pale straw colour is ideal)

• tiredness

• headaches

• dry skin or lips

• difficulty concentrating

If you notice any of these, try increasing your water intake gradually.

My personal tells are dry lips and headaches, and the moment either pops up, I know I need to pause and actually drink instead of just thinking about drinking.

Hydration Tips for Beginners (Simple & Realistic)

✔️ Start with one extra glass a day

Small steps stick better than drastic changes.

✔️ Carry a reusable water bottle

Having water with you makes drinking it far more likely.

✔️ Add flavour

A slice of lemon, cucumber, berries, or mint can make water more appealing.

✔️ Set reminders

A phone alarm or hydration app can help you build the habit.

✔️ Drink a glass with each meal

It’s an easy routine that adds up.

✔️ Choose herbal teas in the evening

Soothing, hydrating, and caffeine-free.

Chronic Illness or Low Energy? Hydration Can Still Be Simple

If you live with chronic illness, inflammation, digestive issues, or pain, hydration can be more challenging.

On days when energy is low or eating is difficult:

• Keep a bottle beside your bed or on your desk

• Use a straw (makes sipping easier)

• Drink warm water or herbal tea if cold drinks make symptoms worse

• Track your hydration alongside your symptoms to see what helps

Hydration doesn’t have to be perfect. Small, gentle steps still count.

Tracking Your Hydration

You don’t need to record every sip, but simple tracking can help you stay consistent.

Try noting:

• how much you drank

• how you felt that day

• your energy levels

• mood or headaches

• any digestive changes

You might notice patterns — for example, feeling more alert or less achy on days you drink more.

Final Thoughts

Staying hydrated isn’t about hitting a perfect number; it’s about creating a simple, sustainable habit that supports your health.

What’s Your Hydration Goal This Week?

Choose one tiny step — carrying a bottle, adding an extra glass of water, or drinking a herbal tea — and commit to it today.

Share your goal in the comments or tag a friend who’s also working on their wellness journey!

Want more tips to boost your health and fitness? Visit my Fitness Tips page for simple routines and advice.