Guides
Hydration affects how you feel during work, training and hot weather. Needs vary, but regular drinking is usually easier than catching up late.
Key points
- Start the day with fluids before caffeine if helpful.
- Drink more around heat and exercise.
- Use urine colour as one rough sign, not a medical test.
How to use this guide
Pick one action from the list and make it part of the next week. Simple routines are easier to keep than plans that ask you to change everything at once.
Health note: This page is for general education only and does not replace advice from a doctor, pharmacist, dietitian or other qualified professional.