Hydration questions come up in almost every coaching relationship. Clients have heard that they must drink a fixed number of glasses, that coffee “doesn’t count”, or that more water is always better. Clear, balanced information helps them build a simple habit instead.
How much do people need?
Needs vary with body size, climate, activity and health. As a general reference, the European Food Safety Authority sets adequate total water intakes of about 2.0 litres a day for adult women and 2.5 litres for adult men. That figure is total water — from drinks and from food. Food usually provides around a fifth of it.
What counts
- Water, of course — the best everyday choice.
- Milk, tea and coffee also contribute. Moderate amounts of caffeinated drinks still add to daily fluid intake.
- Water-rich foods such as soups, fruit, vegetables and yoghurt.
- Sugary drinks and juices hydrate too, but they add sugar and energy, so they are better kept occasional.
Simple signs clients can use
Thirst and urine colour are practical everyday signals. Pale yellow urine generally suggests good hydration; consistently dark urine suggests drinking more. Needs rise in hot weather, during exercise and with illness that causes fever, vomiting or diarrhoea.
Turning it into a habit
- Link drinking to an existing routine: a glass of water with each meal or after brushing teeth.
- Keep a reusable bottle visible on the desk or in the bag.
- Flavour water naturally with lemon, mint or cucumber if plain water feels boring.
- Drink before, during and after exercise, especially in the heat.
When to refer
Some people need to limit fluids — for example with certain heart or kidney conditions — and drinking very large amounts in a short time can be dangerous. If a client has a medical condition or unusual thirst, encourage them to speak to their doctor.
Coaching tip: instead of setting a big target, ask “What is one moment in your day when you could add a glass of water?” Small, specific actions stick.