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How much water should I be drinking?

Why is hitting your daily water target so important?

Written by equ Tech

The answer is different for everyone. Hydration also plays a role in:

  • Energy levels

  • Concentration and focus

  • Training performance

  • Recovery

  • Digestion

  • General wellbeing

Luckily we've worked out your individual hydration target. You can find the answer by scrolling down on the 'Today' tab in the app (Water intake is below the food diary).

You should be tracking your water intake alongside what you're eating each day.

There is a strong correlation between dehydration and hunger - sometimes your body confuses the two. You can offset this by meeting your water goal. If you go on a hike, or a long bike ride, or spend some time in the sun, don't shy away from drinking more water.

We understand when you're busy it can be easy to forget to hydrate. When we are dehydrated, however, our energy levels plummet and our ability to focus is impaired.

Your body will love you for taking a couple of extra sips where you can 😍

Here Are Some Simple Tips That Can Help

If you're struggling with water intake, this can be really common, and it usually comes down to one of three things:

  • Forgetting to drink

  • Not enjoying the taste or feel of water

  • Not having an easy routine around it

The good news is there are a few simple strategies that can make drinking water feel much easier without needing to force it.

Build Water Into Your Routine

If remembering is the main issue, try anchoring water to habits you already do daily.

For example:

  • Have a glass of water as soon as you wake up

  • Drink a glass with each meal

  • Take a few sips every time you make a coffee or tea

  • Keep water nearby while working or watching TV

This removes the need to constantly “remember” and instead helps hydration become automatic over time.

Make Water More Enjoyable

If plain water feels boring or unappealing, small changes can make a big difference.

Some ideas include:

  • Chilled water or extra ice

  • Sparkling water

  • Adding lemon, cucumber, mint, or berries

  • Using a straw bottle or favourite drink bottle

Sometimes making water more enjoyable is enough to significantly increase intake without much effort.

Keep Water Visible & Accessible

One of the easiest ways to drink more water is simply making it easy to access.

Try keeping a bottle:

  • On your desk

  • In your bag

  • In the car

  • Next to your bed

If water is visible, you’re far more likely to sip consistently throughout the day.

Start Smaller Than You Think

You do not need to go from drinking very little water to several litres overnight.

Instead, focus on consistently hitting a manageable baseline first, such as:

  • One extra bottle per day

  • A glass with every meal

  • Reaching halfway toward your target consistently

Once the habit feels easier, intake often naturally increases over time.

Hydration doesn’t need to be all-or-nothing. Small, consistent habits are usually what make the biggest difference long term.

Focus on making water easy, accessible, and part of your normal routine rather than trying to be perfect with it straight away.

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