Caffeine is non-negotiable for over half (58%) of Brits, who rely on it to kick-start their day, according to a new study of 2,000 adults commissioned by Gatorade, to mark the launch of its Hydration Booster.
Nearly half (44%) choose tea or coffee, with Gen Z twice as likely as Millennials to opt for tea. This comes despite our bodies being the most dehydrated when we wake up – which 41% of us don’t know.
Most Brits wake with common signs of dehydration – dry mouth (65%), thirst (70%), fatigue (54%) and headaches (29%). More than half (52%) overlook hydration as the cause, instead pointing to poor sleep (50%), stress (31%), or just feeling generally tired (42%).
With hydration playing a key role in how energised and alert we feel, it’s no surprise 46% say the energising effect of caffeine fades in under an hour and 2 in 5 (42%) admit they’re still tired and lethargic after their brew.
It’s clear hydration is a low priority, as 6 in 10 (59%) only reach the recommended water intake twice a week or less. Despite electrolytes offering a convenient rehydration solution, nearly two thirds (64%) have never bought an electrolyte drink outside of a workout.
43% don’t realise that electrolytes can hydrate more effectively than water alone – helping to restore essential minerals, fuel your energy, and support day-to-day wellbeing – and 42% of Brits wrongly believe they’re only for athletes or gym-goers.
Dr. Emily Prpa, PhD, Nutrition Scientist commented: “Dehydration can affect everything from concentration and energy to mood and digestion, think fatigue, headaches, dry mouth and brain fog – and they can kick in before we’ve even left the house. We wake up at our most dehydrated, yet many of us reach straight for caffeine. While coffee isn’t the enemy (it does contribute to fluid intake), caffeine can temporarily mask the signs of dehydration, such as tiredness, without addressing the potential root cause. It’s important to prioritise hydration first – think, hydrate before you caffeinate.
“Prioritising hydration first thing in the morning is a simple but powerful habit that can support better health and help us feel more energised throughout the day. Products like Hydration Booster by Gatorade can be a useful way to include electrolytes as part of your hydration strategy – particularly when fluid or electrolyte losses are higher, such as during exercise or long travel days.”
Dr. Emily Prpa, PhD, Nutrition Scientist, shared her top five tips for ensuring optimal hydration:
1. Hydrate Before You Caffeinate
Your body wakes up at its most dehydrated. Drinking a glass of water before reaching for your tea or coffee helps replenish fluids lost overnight and supports better digestion, energy and focus throughout the day.
Pro tip: Leave a glass of water on your bedside table so it’s the first thing you reach for.
2. Don’t Wait to Feel Thirsty
Thirst is actually a late sign of dehydration. Just like you wouldn’t eat all your calories in one sitting, don’t drink all your fluids at once either.
Pro tip: Rather than chugging water when you feel parched, aim to sip steadily throughout the day.
3. Eat Your Water
Fruits and vegetables like cucumbers, watermelon, oranges, and leafy greens have a high water content and contribute to your daily fluid intake.
Pro tip: Including these fruits and vegetables in meals and snacks is a simple, nutrient-rich way to support hydration.
4. Think Smarter Hydration
Hydration isn’t just about water – electrolytes like sodium, potassium, and magnesium help your body retain and use fluids effectively. If you’re active or sweating heavily, consider adding an electrolyte powder sachet to your glass of water or water bottle.
Pro tip: Electrolyte powder sachets, like Hydration Booster by Gatorade®, make it easy to carry on the go so you’re never caught out.
5. Make It a Habit
The four principles of habit formation are: make it obvious, attractive, easy, and satisfying. Keep your water bottle in sight (obvious), infuse it with fruit or opt for one you love using (attractive), choose a straw lid or set hydration reminders (easy), and track your intake with a marked bottle or app (satisfying). These small tweaks make drinking water easier and more enjoyable, helping you stay hydrated without even thinking about it.
Pro tip: Pair habit cues with convenience to keep hydration seamless and easy. The easier and more enjoyable it is, the more consistent you’ll be.
Hydration Booster by Gatorade is an advanced blend of carbohydrate-electrolytes in powder sachets, available to purchase in Lemon Lime, Cherry Lime and Strawberry Watermelon for £17.00 (12 pack) from Gatorade.co.uk and Amazon with more stockists planned.
