As we move into the hotter months, staying hydrated becomes more than just a wellness goal – it’s a daily necessity. Whether you’re working from home, running errands, or spending time outdoors, it’s easy to underestimate how much water your body really needs. And while most of us know the “eight glasses a day” rule, few of us actually stick to it.
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According to an article by Taste, a Cape Town-based dietitian and nutritionist Pamala Pillay says that many South Africans are unknowingly under-hydrated. It is estimated that between 20 and 40% of the population are under-hydrated at any given time, according to Pillay. While this isn’t the same as severe dehydration – which usually requires medical attention – it can still affect how you feel and function daily.
Every cell and process in your body needs water to work properly, Pillay explained. Yet many people don’t think of water as part of their diet.
Fellow registered dietitian Cath Day agreed, adding that you can even see dehydration in the brain on an MRI scan. “The brain is made up of about 75% water, so it makes sense that a lack of hydration can impact everything from concentration to mood.”
How much water do you actually need?
The old “two litres a day” advice is still a good place to start. It’s a solid baseline for the average person, but factors like body weight and activity level matter too.
Day adds that newer research suggests women generally need around 2.7 litres a day, while men need up to 3.7 litres. If you’re more active, live in a hot climate, or sweat a lot, you’ll need even more, Day explained.
The key is consistency. Don’t just gulp down a litre in the morning and call it a day. Start with a glass of water first thing when you wake up, then sip regularly throughout the day. Your body relies on steady hydration to digest food, regulate temperature and support energy levels.
Are you really hungry – or just thirsty?
It’s easy to mistake thirst for hunger. “Many people think they’re hungry when they’re actually dehydrated. They grab a salty snack, which only makes them thirstier,” Pillay explains. If you find yourself snacking often, try drinking a glass of water first – you might find your ‘hunger’ fades away.
What counts towards your fluid intake?
While water is the gold standard, other drinks can contribute too. “Black tea, black coffee and herbal teas like rooibos can all count towards your daily fluid intake,” says Pillay. Just keep them unsweetened and limit coffee to about four cups a day.
Rooibos, in particular, gets her stamp of approval. It’s naturally caffeine-free and packed with antioxidants – the perfect South African way to stay hydrated.
Smoothies and kombucha can also help, as long as they’re not loaded with sugar. If you’re making a smoothie, add water, ice, and water-rich fruits like strawberries or cucumber, Day recommends. That way, it adds to your hydration instead of working against it.
Hydrating foods to add to your plate
About 20% of your daily water intake can come from food, says Pillay. Fruits and vegetables are the best sources – think cucumber (95% water!), watermelon, lettuce, and oranges.
On the other hand, foods that can dehydrate you include highly salted snacks like crisps and biltong, processed foods, and energy drinks high in caffeine or sugar.
Building the habit
If you struggle to drink enough water, you’re not alone. Drinking water is a learned behaviour, says Day.
Start small – keep a reusable bottle with you, set reminders on your phone, or flavour your water with slices of lemon, mint, or cucumber. With time, it’ll become second nature.
Staying hydrated is one of the simplest ways to boost your energy, improve concentration, and support your body through the summer heat. So, before reaching for another cup of coffee or snack, ask yourself – have you had your glass of water yet?
ALSO SEE: OKRA WATER’S BENEFITS FOR GUT HEALTH
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