How Much Water Do You Really Need Each Day?
We’ve all heard it: “You need eight glasses of water a day.”
But is it true? Is there a magic number? And what if you drink coffee? Or exercise? Or just... forget?
Everyone Needs Exactly 8 Glasses
The “8 glasses a day” rule has been around forever, but here’s the truth: there’s no one-size-fits-all number.
How much water you need depends on your body size, activity level, environment, diet, and even how much coffee or alcohol you drink.As a general guide, most adults need 2 to 3 litres of water a day, but that can change if you're:
Hydration by Lifestyle
To make things easier, here’s a quick look at different lifestyles—and how they impact your water needs:
Office Warrior
You may not feel sweaty at your desk, but air conditioning and screen time can dry you out. Aim for at least 8–10 cups of water throughout the day, especially if coffee is part of your routine.
Active & On-the-Go
If you’re working out, running around with the kids, or constantly moving, you’ll need more, around 3 litres a day, including extra water before and after activity.
Busy at Home
Cooking, cleaning, chasing kids? You’re burning energy and losing water without noticing. Keep a bottle handy and sip consistently, even short bursts of activity can add up.
Coffee Lovers (That’s Us Too!)
Yes, your morning Flowspresso counts toward hydration, but balance it with water to avoid that crash. For every cup of coffee, try to add a glass of water.
Easy Hydration Tips
Start your day with water, not just coffee
Carry a bottle with you—if it’s nearby, you’ll drink more
Flavour your water with lemon, mint, or berries if you need variety
Set reminders or use an app if you forget to drink
Use Flow Local delivery to make sure you always have fresh springwater stocked at home or work
Stay in the Flow
Hydration doesn’t have to be complicated. With a little awareness, and a steady supply of fresh, clean springwater, you can keep your body and mind running smoothly, no matter your routine.
At Flow Local, we make it easy to stay topped up with regular, flexible delivery of quality springwater straight to your door. Because the best hydration is the one you actually stick to.
So grab a bottle, take a sip, and feel the difference. Your flow starts here.