25/05/2026
Sun, rain … hydrate again!
Hotter days are here! … and that means one thing - it’s time to hydrate smarter 💧☀️
As temperatures rise (yes, even in Ireland… for a few days 😄), our bodies lose more water through sweat, which can leave us feeling tired, sluggish and less focused. Staying hydrated isn’t just about quenching thirst - it’s essential for energy, concentration, digestion and overall wellbeing.
So how much water do we actually need?
💧 Children (4–8 years): around 1.2–1.5 litres per day (5–6 glasses)
💧 Older children & teens (9–18 years): 1.5–2 litres (6–8 glasses)
💧 Adults: 2–2.5 litres (8–10 glasses)
💧 On hot days or with activity: add an extra 1–2 glasses to stay properly hydrated.
☝️ Remember - thirst is a late signal. If you feel thirsty, you’re already a bit dehydrated.
Simple tips to stay on track:
✔️ Start the day with a glass of water
✔️ Keep a reusable bottle nearby
✔️ Add fresh fruit like lemon or berries for flavour
✔️ Include water-rich foods (fruit & veg) in meals
At Fresh Today, we believe healthy habits start with the basics - and hydration is one of the most important 💚
