Everyday drinks and routines
See what counts towards your daily fluids, work out how many bottles you need and find a drinking routine that fits your day.
Start with what you already drink. Tea, coffee and other everyday drinks can count towards your daily total. If you drink from a reusable bottle, you can use its size to work out how often you’ll need to refill it.
Tools to get started
Guides in this collection
How Much Water Should I Drink Based on My Weight?
See how to estimate daily fluids by weight, then adjust for exercise, weather, meals and other drinks.
Do Tea and Coffee Count Towards Your Daily Water Intake?
See how tea, coffee, milk and other drinks count towards your daily fluids, and what to consider about caffeine.
How Much Water Should I Drink in Hot Weather?
Change your usual drinking routine for warm days, outdoor work and exercise, with tips for refills, shade and cooling down.
Does Sparkling Water Count Towards Your Daily Water Intake?
Plain sparkling water counts towards your daily fluids. See how flavoured drinks and tonic compare and log a serving.
A Practical Hydration Schedule for Office Workers
Find time to drink at work around meetings, coffee breaks, lunch and your commute.
How Much Water Should You Drink on a Long-Haul Flight?
Plan drinks around the airport, the flight and arrival, with tips on refills, coffee and alcohol.
Signs of Dehydration: What to Look For and What to Do
Spot common signs of dehydration and find out when small sips may help and when to seek medical advice.
How Many Water Bottles Should I Drink a Day?
Enter your daily fluid target and bottle size to see how many fills you need, including any partial bottle.
Water Conversion Chart: Litres, Ounces, Cups and Bottles
Look up litres in cups, millilitres, UK and US fluid ounces or common bottle sizes.
Sports Drink Labels: Carbs, Sodium and Servings
Work out what’s in a full bottle or mixed serving, then compare carbs, salt, sodium and caffeine across labels.
Coconut Water vs Sports Drinks: Compare Labels
Compare carbs, sodium and price per serving, then decide what fits your workout and what else you plan to eat.
Sugar-Free Electrolytes: When Are They Useful?
See what sugar-free electrolyte drinks contain, how they differ from sports drinks and what to look for on the label.
Milk After Exercise: Is It a Good Choice?
See where milk or a suitable alternative fits after a workout, based on your next meal, comfort and storage.
Infused Water Ideas: Fruit, Herbs and Storage
Try simple fruit and herb combinations and learn how to prepare, chill and store a small batch.
How to Clean a Reusable Water Bottle and Lid
Clean the bottle, lid, seal and straw, with tips for rinsing, drying and checking what can go in the dishwasher.
What to Eat and Drink on a Night Shift
Plan meals, drinks and caffeine around your actual breaks, food storage, the trip home and when you want to sleep.
Walking or Cycling to Work: A Simple Checklist
Try a route, check what you can store at work and plan clothes, food and a backup trip home.
Summer Festival Packing List: Water, Food and Shade
Check bottle rules and plan water refills, food, shade, a meeting point and the journey home.
Gardening in Hot Weather: Shade, Breaks and Drinks
Pick cooler times for garden jobs, keep drinks and shade nearby, and know when to stop for the day.
Training Diary for Beginners: What to Track
Start a training diary with time, effort and recovery notes, then use it to decide what to try next.
What to Do on a Rest Day: Food, Sleep and Movement
Plan an easier day with everyday meals, drinks, sleep and gentle movement if it feels right.
Which tool should I start with?
Try the daily calculator if you want a starting estimate for the day. If you’re comparing two drinks, use the label analyser to see what each serving contains.