Hydration in the Local Climate: How Much and What to Drink in Melbourne

One in four Melburnians is showing signs of mild dehydration during the winter months, according to new results from the Royal Melbourne Hospital’s annual health survey released this week. While the lure of a flat white in Fitzroy might be strong, doctors say water—not caffeine—should be a priority on chilly days.

The issue has new urgency as Melbourne’s weather patterns see-saw between unseasonably sunny spells and bouts of icy wind. For active locals, especially those tackling the Tan Track or the Yarra River trails, it’s easy to misjudge fluid needs now that sweat is less obvious. But recent admissions to city emergency rooms with dizziness or fainting, particularly after group runs or high-intensity pilates in Collingwood studios, are telling a different story.

Running Routes and Studio Sweat

Julie Moriarty, a facilitator at Fitzroy’s Summerhill Pilates Collective, says her 6am reformer classes have started keeping Hydro Flask bottles within arm’s reach. "Our regulars walk from Brunswick Street or Nicholson Street and think it’s too cold to lose fluids," she says, "but people still sweat plenty once workouts start. We’re reminding everyone to drink before and after class." Over in Richmond, the Yarra River running track is as busy as ever, with dozens of new runners from the Parkville Parkrun club now purchasing reusable bottles from the local Runner’s World shop for $30 a pop.

This local push is backed by Healthy Melbourne’s #RefillNotLandfill campaign, which launched in June 2026 and has since installed water refill stations along Southbank Promenade and beside Darlington Reserve. The City of Melbourne tells The Daily Melbourne that over 18,000 litres were dispensed last month from these public stations alone.

How Much Water—and What Counts?

While guidelines from the Victorian Department of Health recommend 2.6 litres per day for men and 2.1 litres for women, experts stress that needs vary with even modest exercise or walks along Gertrude Street. Sweating on a brisk 5km circuit around the Royal Botanic Gardens can increase requirements by up to 700ml per hour, depending on intensity, according to Deakin University’s School of Exercise and Nutrition Sciences.

It’s not just about plain water either. Dietitians at the Carlton Nutrition Clinic say herbal infusions, sparkling water (which retails for around $1.80 per 1.25L at Queen Vic Market), and even homemade fruit spritzers can count towards your daily goal, but warn to steer clear of highly sugared energy drinks. The price tag for grab-and-go drinks is climbing: a 600ml bottle of generic sports drink on Swanston Street now averages $4.20, often outstripping bottled water and contributing minimal additional benefits for the average walker or runner.

What’s Next for Thirsty Melburnians?

The consensus from local health professionals is clear: monitor your personal needs, listen to thirst, and err on the side of sipping early and often—regardless of temperature. Parents of school-aged children in suburbs like Coburg and Elwood are being encouraged by local councils to pack water bottles even during the cooler months. New public health campaigns from VicHealth, rolling out later this July, will focus on "Drink Water First" signage at city sports facilities and high schools from Docklands to Glen Waverley.

For Melburnians tempted to skip the water in favour of coffee or soft drink, the advice remains simple: carry a reusable bottle, top up at one of the city’s many refill locations, and aim to drink before you feel thirsty. As the climate keeps locals guessing, hydration habits will need to get smarter, not just in the heat of summer but year-round.