Mood & mental clarity
Dehydration may contribute to fatigue, mood changes and difficulty concentrating.
The Mental Wellness TribeWater ChallengeYour Daily Hydration Guide
Three quick questions. One practical starting point.
Find your everyday fluid reference and turn it into a bottle plan in less than 30 seconds.
Step 1 · Your starting amount
Which reference applies to you?
Your starting reference is 2.1 litres of fluid per day.
Where does this number come from?
It is the Australian and New Zealand Adequate Intake for fluids, including water and other drinks. Food normally contributes additional water.
A particularly sweaty day?
Get a more personal estimate
Useful after exercise, outdoor work or a sauna. Measure actual fluid loss instead of relying on a generic heat multiplier.
Watch & explore
Why does hydration matter?
Go deeper into water, salt and the body’s signals with Corey’s commentary and our growing hydration resource collection.
Explore Hydration & Electrolytes →Why it matters
What adequate hydration helps support
Energy & performance
Inadequate hydration can make physical and mental effort feel harder.
Digestion & regularity
Water supports digestion and normal stool formation, especially alongside fibre.
Healthy weight choices
Replacing sugary drinks with water can reduce energy intake. Water is not a fat burner.
Temperature regulation
Hydration supports sweating, circulation and temperature control.
Kidney function
Water helps the kidneys produce urine and remove water-soluble waste.
Make it easier
Helpful ideas from the challenge
Prepare the night before
Fill your bottles so the day’s amount is visible.
Begin after waking
Keep water beside the bed or have your first bottle ready.
Make winter work
Warm water and unsweetened herbal tea count too.
Add gentle flavour
Try lemon, lime, cucumber, mint or berries.
Pair it with a habit
Drink with meals, breaks or another routine you remember.
Build gradually
Increase steadily rather than forcing litres at once.
Frequently asked questions
What the community is asking
Do I need less water during winter?+
You may sweat less, but you still lose water through breathing, urine, skin and normal metabolism. Cooler weather can also make thirst less noticeable, while heated indoor air may feel drying.
Does tea or coffee count?+
Yes. Tea, coffee, milk and other drinks contribute fluid. Moderate caffeine intake does not cancel out all the water in the drink.
Does the reference mean plain water only?+
No. It includes water and other drinks. Additional water normally comes from food.
Is cold, room-temperature or warm water best?+
For everyday hydration, there is no compelling evidence that one temperature always hydrates you faster in a meaningful way. Choose what helps you drink comfortably. Cooler water may feel better during heat or exercise; warm water or herbal tea may be easier in winter.
Should I add lemon?+
A little lemon or lime can make water more appealing. Because acidic drinks can affect tooth enamel, avoid continually sipping highly concentrated lemon water.
Should I add salt or electrolytes?+
Not routinely for everyone. Electrolytes include sodium, chloride, potassium, magnesium and calcium. Dr Fereydoon Batmanghelidj advocated drinking water with a small pinch of salt; Corey regards this as a useful idea to explore, and some challenge participants report noticing a difference when minerals are included. However, it is not a universal clinical recommendation. Unrefined salt is still mostly sodium chloride, and its trace-mineral content varies and is generally small. For many ordinary days, water alongside a balanced diet is sufficient. Replacing electrolytes becomes more relevant after prolonged activity, heavy sweating, heat, vomiting or diarrhoea. If you have high blood pressure, kidney or heart disease, a salt or fluid restriction, or take medicines that affect fluid balance, seek individual advice before adding salt.
How can I tell whether I am drinking enough?+
Use several clues together: thirst, urine colour and frequency, dry mouth, repeat morning body weight and how you feel. Pale straw-coloured urine is a useful general sign, but no single measure is perfect.
Can I drink too much?+
Yes. Drinking excessive amounts, particularly very quickly, can dilute blood sodium. Aim for steady, appropriate hydration rather than forcing water.
Can hydration affect mood, energy or weight?+
Dehydration may contribute to fatigue, mood changes and difficulty concentrating. Water is calorie-free, and replacing sugary drinks can reduce energy intake. Water is not a treatment for mental illness or a direct fat burner.
Who needs individual advice?+
Children and people with kidney, heart or liver disease, fluid restrictions, acute illness, eating disorders, or medicines that alter fluid or sodium balance should obtain individual guidance.
Keep the conversation going
Continue in the Mental Wellness Hub
The Water Challenge is a starting point. Join our Facebook community to share what you’re noticing, ask questions and continue exploring practical ideas for mental and whole-body wellness.
Join the Mental Wellness HubCommunity conversation, practical education and future challenges.Method and safety
The daily figures are Australian and New Zealand population references for generally healthy adults, not exact prescriptions. Excessive water can cause dangerous hyponatraemia. People with kidney, heart or liver disease, fluid restrictions, acute illness or medicines affecting fluid balance should seek individual advice.