Most hydration advice you read online was written for people living in temperate climates — North America or Europe, where temperatures rarely exceed 25°C and humidity is moderate. In Trinidad and Tobago, we routinely deal with 30–35°C heat and humidity levels that make it feel significantly hotter. Standard advice doesn't apply.
The commonly cited "8 glasses of water a day" guideline actually comes closer to the right number for us than you might think — but most people in T&T are still chronically dehydrated without realising it, because they're replacing water with sweet drinks that actually make dehydration worse.
Most people associate dehydration with extreme thirst — the kind you feel after a long run in the sun. But mild, chronic dehydration is far more common and far less obvious. Its symptoms are easy to dismiss or attribute to other causes.
Signs you might be chronically dehydrated:
Afternoon energy crashes · Persistent headaches · Difficulty concentrating · Skin that feels dry or dull · Craving sugary drinks and snacks · Feeling hungry shortly after eating · Urine that is dark yellow rather than pale
If several of those sound familiar, you're likely not drinking enough water — which is extremely common in T&T despite us living surrounded by it.
Sugary soft drinks and sweetened juices are everywhere in T&T culture — at every meal, every lime, every event. The problem is that high-sugar drinks don't hydrate you the same way water does. Your body has to work to process the sugar, which can actually increase fluid loss. You drink a sweet drink and feel refreshed for twenty minutes, then feel thirsty again sooner than if you'd had water.
This is one of the main reasons the Clean Plate Challenge cuts sugary drinks — not just for the calories, but because replacing them with water genuinely changes how you feel within the first week.
The good news is that water isn't your only option. Coconut water is excellent — it contains natural electrolytes that help your body absorb and retain fluid. Herbal teas count. Black coffee in moderate amounts is mostly neutral. Fruits and vegetables with high water content (watermelon, cucumber, tomatoes) contribute to your daily intake.
What to drink in T&T's heat:
Water (still or sparkling) · Fresh coconut water · Unsweetened herbal teas · Black coffee (in moderation) · Homemade fruit infusions with no added sugar
What to cut: Solo, Coke, sweetened juice drinks, energy drinks, sweet mauby with added sugar.
The Clean Plate Challenge tracks 8 glasses of water per day — roughly 2 litres. In T&T's climate, this is a reasonable minimum. If you're active, working outdoors, or it's a particularly hot day, you may need more. A good rule of thumb: your urine should be pale yellow. If it's dark, drink more water.
As always, this is general guidance. Speak to your doctor or health practitioner if you have specific health conditions that affect your hydration needs.
The Clean Plate Challenge app lets you tap a glass every time you drink one. 30 days of building the habit.
Start for Free →