Everyday hydration, explained.

What hydration actually means

Around 60% of the human body is water. You lose some of it all day long: in every breath, through your skin, in sweat and when you go to the bathroom. Hydration is simply keeping up, replacing what you lose with what you drink and eat.

How much should you drink?

There's no single number that suits everyone, but there are useful starting points. The European Food Safety Authority suggests about 2.0 litres of total water a day for women and 2.5 litres for men. That total includes water from food, which usually makes up around a fifth of it, so most of it comes from what you drink.

You'll need more when:

• It's hot. A South African summer, a long day outside or a car without air conditioning all add up.
• You're moving. Training, running, padel, a shift on your feet: the more you sweat, the more you need to replace.
• You're at altitude. Johannesburg and Pretoria sit well above sea level, where the air is drier and you lose more water just by breathing.

Two everyday signals help: thirst, and the colour of your urine. Pale straw is a good sign; darker means it's time for a drink.

Where electrolytes come in

Electrolytes are minerals that carry an electrical charge when they're dissolved in water: sodium, potassium, chloride, calcium, magnesium and bicarbonate. Your body uses them to manage the fluid in and around your cells. When you sweat, you lose mostly sodium and chloride, along with smaller amounts of the others.

For most people on most days, food provides the bulk of these minerals. Water contributes a smaller amount, and how much depends entirely on the water. Purified water carries almost none. Natural waters carry whatever their source holds. Remineralised water carries a measured amount of natural minerals, the same in every bottle: a natural source of electrolytes, not a replacement for food or a sports drink.

What about electrolyte sachets?

Hydration sachets, electrolyte powders and tablets are everywhere right now. They have a real place, but it's a specific one. Most were designed for a particular job: replacing the sodium and fluid lost in long, intense or hot exercise, or, in the case of oral rehydration salts, treating dehydration from illness.

That shapes what's in them. A single serving can contain several hundred milligrams of sodium, and many also contain added sugar or sweeteners, flavourings and colourants to make them taste good. For a long run in the heat, that can make sense. For a day at your desk, it's more than you need: the World Health Organization recommends adults keep sodium under 2 g a day, and most people already get plenty from food.

So use them for what they're made for: training, races, heat and illness. For everyday hydration, start with the foundation, which is good water. Remineralised water is a good example: purified, with natural minerals added back in measured amounts and no sugar, sweeteners or flavourings. Not a sports drink, not a supplement. Just water, made properly, for every day.

Simple habits that make it easier

• Keep a bottle within reach. On your desk, in your bag, in the car. People drink more when water is already there.
• Start the day with a glass. You wake up after hours without a drink.
• Drink with every meal. It's an easy anchor that adds up across the day.
• Drink before, during and after training, not just when you're already thirsty.
• Keep it cold. Most people find cold water more refreshing, so they drink more of it.
• Choose water you enjoy. Taste matters more than people think. If you like it, you'll reach for it.

Signs you might need to drink more

Feeling thirsty, darker urine, a dry mouth, and feeling tired or light-headed can all be signs that you're behind on fluids. Drink some water and see how you feel. If you're unwell, or you have a medical condition that affects how much you should drink, follow your doctor's advice.

This article is general information, not medical advice.

Peak Hydration is remineralised water, made in South Africa. Find it near you.

Questions, answered

Published 8 October 2026 by Peak Hydration