Nutrition

Aim for six to eight glasses of fluid a day 

Plain water is a healthy, cheap choice, but other drinks like lower-fat milk, sugar-free drinks, tea, and coffee also count toward your daily total. Increase fluids if you are exercising, sweating, in hot weather, or if you are ill with vomiting, diarrhoea, or a fever.

Try one small food swap

Rather than changing everything at once, choose one swap that feels realistic for you. This could be a different snack, a lower-sugar drink, or adding another fruit or vegetable to a meal. Small changes can be easier to maintain over time.

Create a cue

Choose a simple cue to help build a new habit, such as keeping a water glass beside the kettle, setting a reminder to drink, or planning a healthy snack in advance. Sometimes changing the routine is easier than relying on motivation.