How Much Water Should You Drink on the Total Wellbeing Diet?

January 11, 2026 •

4 min read

According to the Total Wellbeing Diet's official guidance, participants should aim for approximately eight glasses (250ml each) of water daily to support their weight loss and overall health goals. Adequate hydration is a core principle, assisting with everything from digestion to boosting metabolism.

Quick Summary

This guide outlines the recommended water intake for individuals following the Total Wellbeing Diet, including the official eight-glass target. It details how proper hydration aids weight loss and improves health, clarifies what counts toward your daily fluid goal, and offers practical strategies to meet your needs.

Key Points

8 Glasses Daily: Aim for approximately eight 250ml glasses of water each day, as recommended by the Total Wellbeing Diet.
Supports Weight Loss: Adequate hydration boosts your metabolism and can help reduce feelings of hunger, which prevents overeating.
All Fluids Count: Your daily fluid intake includes plain water, black tea, and black coffee, but be mindful of drinks that use up unit allowances, like juice and milk.
Listen to Your Body: Pay attention to your thirst cues and urine colour (aiming for pale yellow) to adjust your water intake based on your activity levels and climate.
Make Hydration Easy: Use a refillable water bottle, infuse water with flavour, and set reminders to consistently drink throughout the day.

Total Wellbeing Diet's Hydration Guidelines

For those on the CSIRO Total Wellbeing Diet, the official recommendation is to consume around eight 250ml glasses of water every day. This totals approximately 2 litres of water and is a foundational element of the diet's success. This guidance is a general starting point, with individual needs varying based on several factors, including activity levels, climate, and overall health.

What Counts Towards Your Fluid Intake?

It is a common misconception that all of your fluid intake must come from plain water. While water is the best and cheapest source, other beverages also contribute to your daily total.

Plain Water: Tap or bottled water is the ideal choice as it is calorie-free and offers the most efficient hydration.
Tea and Coffee: Both black tea and coffee without added milk or sugar are considered "free foods" and count toward your fluid intake. Adding milk makes them part of your dairy units, and sugar adds to indulgence units.
Other Beverages: The diet allows for other drinks, but these need to be accounted for. Fruit juice, for example, uses up fruit units, while sugary soft drinks and alcohol contribute to your indulgence units.
Water from Food: Approximately 20-30% of your total water intake comes from the solid foods you eat, particularly fruits and vegetables, which often have a water content of over 85%.

The Role of Water in Weight Management

Proper hydration is a powerful tool for anyone on a weight loss journey. It supports the body's natural processes and can significantly aid your efforts on the Total Wellbeing Diet.

Boosts Metabolism and Fat Burning

Studies suggest that drinking water can temporarily increase the number of calories your body burns at rest. Known as water-induced thermogenesis, this can provide a small but beneficial boost to your metabolic rate. Furthermore, adequate hydration is essential for lipolysis, the body's process of burning fat for energy.

Curbs Appetite and Cravings

It is easy to mistake thirst for hunger, leading to unnecessary snacking and excess calorie consumption. Drinking a glass of water before a meal can help you feel fuller, leading to a reduced overall food intake. This is particularly helpful for those on the Total Wellbeing Diet, which focuses on high-protein, low-GI meals to keep you feeling satisfied for longer.

Improves Digestion and Prevents Constipation

Water and fibre are crucial for maintaining a healthy digestive system. The high-fibre intake on the Total Wellbeing Diet requires sufficient water to help move waste through the intestines smoothly. Drinking enough fluids can help prevent constipation, a common complaint during dietary changes.

Comparison: Staying Hydrated on vs. Off the Total Wellbeing Diet


Aspect	On the Total Wellbeing Diet	General Hydration Best Practices
Primary Target	Approximately 8 glasses (2 litres) of plain water daily.	Roughly 2.1-2.6 litres of total fluids per day for average adults.
Counting Fluids	Clear guidelines differentiate between "free foods" (black tea/coffee) and those that use up unit allowances (juices, milk, indulgence drinks).	Total fluid intake includes water, other beverages, and water content from food.
Monitoring	Encouraged to use the in-app Food and Exercise Tracker to log water intake and meet daily goals.	Rely on physical cues like thirst and urine colour, aiming for a pale yellow.
Weight Loss	Leverages water's appetite-suppressing and metabolism-boosting effects within a structured, high-protein plan.	Supports weight loss by filling you up and replacing high-calorie drinks.
Flexibility	Follows a specific unit system, making mindful drinking and substitution part of the program.	Allows for more flexible sources of fluid, though calorie-free options are always best.

Practical Tips for Boosting Your Water Intake

Carry a Reusable Water Bottle: Having water with you all day makes it easy to sip regularly, serving as a constant reminder to stay hydrated.
Infuse with Flavour: Add fresh fruits like lemon, cucumber, or berries, or herbs such as mint to your water to make it more appealing and less boring.
Set Reminders: Use an app or set alarms on your phone to prompt you to drink water at regular intervals throughout the day.
Drink Before Every Meal: As a simple strategy, have a glass of water about 30 minutes before breakfast, lunch, and dinner to help control your appetite.
Keep Water Accessible: Place glasses or bottles of water in high-traffic areas at home and work, like your desk, kitchen counter, or bedside table.
Track Your Progress: Utilize the Total Wellbeing Diet's app to log your water consumption and stay accountable.

Conclusion

Drinking enough water is a critical and scientifically supported component of the Total Wellbeing Diet. Adhering to the recommended eight glasses (2 litres) per day not only supports weight loss by helping control appetite and boosting metabolism but also improves overall health by aiding digestion and keeping you energised. By incorporating practical strategies like carrying a water bottle, flavouring your water, and tracking your intake, you can make hydration a simple and effective part of your total wellbeing journey. For more detailed information on the diet's specifics, refer to the Total Wellbeing Diet's official website.

Frequently Asked Questions

The official recommendation is to drink around eight 250ml glasses of water each day. This provides approximately 2 litres of hydration to support your weight loss and health goals.

Yes, black tea and black coffee are allowed on the diet and can contribute to your daily fluid intake. However, if you add milk or sugar, these count towards your daily dairy or indulgence allowances.

Water aids weight loss by helping you feel full, which can curb appetite and reduce snacking. It also assists in boosting your metabolism and the body's fat-burning processes.

While all non-alcoholic fluids contribute to overall hydration, drinks with calories, like juice, sugary sodas, and alcohol, are limited. On the Total Wellbeing Diet, these fall under specific food unit allowances, such as fruit or indulgence units.

Yes. Your fluid needs increase significantly with physical activity, especially if you sweat more. It is important to drink extra water before, during, and after exercise to replace lost fluids.

Signs of dehydration include feeling thirsty, having a dry mouth, and producing dark yellow urine. Headaches and fatigue can also indicate a need for more fluids.

If you dislike plain water, try infusing it with natural flavours using fresh fruits like lemon, berries, or cucumber slices. You can also try sparkling water with no added sugar.