Water Intake + Your Hydration Goals: How much should I drink?
Every year as temperatures rise, it makes sense: hydration becomes front-of-mind when days are hotter, sweat levels increase, outdoor activity ramps up.
But knowing you should drink more water and actually following through are two different things. Many clients answer the question about water intake with "I know I should drink more" or "I'm terrible at remembering to drink water". For many people, drinking enough water is a genuine health goal — especially during the Australian summer, which is known for intense heat, long beach days, and high UV.
Here’s what you need to know about how much to drink, and a simple home-made electrolyte recipe for anyone who finds plain water difficult to stay consistent with.
Why Water Intake Becomes Critical in Summer
1. Higher Temperatures = More Fluid Loss
Increased heat, sweating, and outdoor movement all cause fluid loss. Even mild dehydration can impact concentration, digestion, mood, and your muscles ability to repair and recover.
2. Dehydration Happens Faster Than You Think
You don’t need to be exercising to dehydrate. Sitting in the sun, driving long distances, breastfeeding, having air-conditioning blow directly on you, or experiencing digestive issues can all increase water requirements.
3. Hydration Supports the Entire Body
Adequate hydration helps:
regulate body temperature
support kidney function and natural detoxification
maintain healthy digestion and bowel movements
prevent headaches
support cardiovascular function
keep the skin nourished during hot and dry weather
How Much Water Should You Drink in Summer?
General guidelines vary, but most adults need 2–3 litres per day as a baseline. Various sources suggest these calculations:
35ml/kg body weight (Brita)
Women: 8 Cups per day or 2 L per day, Men: 10 cups per day 2.6L per day (Better Health Vic + Health Direct)
or Divide your body weight by 30 eg
- 60kg = 2.0 L per day
- 70kg = 2.3 L per day
- 80kg = 2.6 L per day
- 90kg = 2.9 L per day
Additional Water Intake is needed for:
- breastfeeding
- high-protein diets
- drinking caffeine or alcohol
- exercise or physical labour
- hot weather exposure
- excessive sweating
Are You Drinking Enough Water? Check with This Simple Tip
One of the easiest ways to tell if your body is properly hydrated is to pay attention to your urine. In general, light yellow or almost clear urine suggests you’re drinking enough fluids. For extra guidance, you can compare it to an online hydration colour chart.
If your urine appears darker than usual, it’s a signal to increase your water intake. Persistent dark urine should be discussed with your doctor or healthcare professional.
A quick note for vitamin B users: Bright yellow urine after taking supplements is normal. To get an accurate hydration check, wait 6–8 hours after taking your vitamin before assessing the colour.
If you work outdoors, exercise in the heat, or sweat heavily, you may benefit from adding electrolytes to support sodium, potassium, and magnesium levels.
Why Water Intake is an Important Health Goal
Many people set a “drink more water” goal each summer because they notice:
fatigue or afternoon energy crashes
headaches
heat sensitivity
dry mouth
dry skin, poor skin health
digestive sluggishness
muscle cramps
poor focus and concentration
Hydration affects nearly every system, making it foundational for day-to-day health — especially in Australia’s climate.
Tips to Better Hydration in Summer
1. Drink on Waking
Start your day with a glass of water before any food or beverage to replace fluids lost overnight.
2. For those who are restless at night with a full Bladder
Aim for roughly 250ml per hour for the first 10 hours after waking, then slow it down to avoid a full bladder at night.
3. Spread water intake through the day and sip consistently. Pair drinking water with daily habits (after bathroom breaks, meals, or emails).
4. Boost Hydration with Foods
Include plenty of fresh fruits and vegetables, which provide water and electrolytes. Limit fried, dried, or heavily processed foods including microwave meals.
5. Balance out your Coffee
Coffee, tea, alcohol, and energy drinks are diuretic drinks and increase fluid loss. If you enjoy them, follow each with a glass of water.
6. Frequency! Set reminders on your phone. Carry a water bottle everywhere.
7. Change it up so you don't get sick of water
Add fresh mint, citrus peel, cucumber, or berries for natural flavour. Sip a low-glucose electrolyte solution if you're feeling dehydrated. If you think you have severe dehydration, seek professional advice from your doctor or health practitioner.
DIY Electrolyte Drink to Help Keep Your Water Intake Up!
If you struggle to drink enough plain water, homemade electrolytes can make fluids more appealing and improve absorption.
This natural recipe uses simple home ingredients and avoids added sugars or artificial colours commonly found in sports drinks.
Homemade Citrus-Ginger Electrolyte Drink
Ingredients (makes 1 litre):
1 litre filtered water or cooled boiled water
Juice of ½ lemon
Juice of ½ lime
½ teaspoon raw honey or maple syrup (optional, supports absorption)
⅛ teaspoon sea salt (for sodium + minerals)
A few slices of fresh ginger (supports digestion and flavour)
Optional: 30–60 mL coconut water (adds natural potassium)
Method:
Add all ingredients to a large glass bottle or jug.
Stir or shake well to dissolve the salt.
Refrigerate for 1–2 hours (or add ice) for a refreshing, lightly flavoured tonic.
This drink is perfect for hot days, post-training, or anytime you feel dehydrated but don’t want overly sweet drinks.
Here's some other recipes to try:
3 Easy DIY electrolyte recipes for Summer Dehydration
Pregnancy: Stay Hydrated with this Coconut Lime drink recipe
