The Importance of Water
Water is essential to life, it makes up to 50-70% of the human body and aids digestion, regulates body temperature, transports nutrients, lubricates joints and maintains healthy skin. It is considered an essential nutrient as it is required in greater amounts than the body can produce, meaning it must be consumed regularly.
Adequate water intake is important to aid the excretion of waste through perspiration, urination and defecation. Cognitive function and mood are improved with sufficient water intake.
Recommended Water Intake
Water intake recommendations depend on several factors like age, gender, activity level, climate, and overall health. Here are some general guidelines to help you stay hydrated:
Adult Men 2.6 litres
Adult Women 2.1 litres
Pregnant Women 2.3 litres
Breastfeeding Women 2.6 litres
Children
0-6 months 0.7L/day (breast milk or formula)
7-12 months 0.8L/day
1-3 yr 1 L/day (about 4 cups)
4-8 yr 1.2 L/day (about 5 cups)
9-13 yr - Boys 2.6 L/day (6 cups), Girls 1.4 L/day (5-6 cups)
14-18 yr- Boys 1.9 L/day (7-8 cups), Girls 1.6L/day (6 cups)
This amounts include fluids only, excluding moisture found in food. About 20% of fluid intake typically comes from food so intake may need to be increased if dietary intake is low.
Filtered water is preferable, particularly if using tank water. Even in city areas, water quality can be variable and contain pollutants from old pipes and the environment. Look for a good quality filter that meets the Australian Standards, removes pollutants and adds minerals.
Factors That Increase Water Needs:
Exercise: If you’re active, you’ll need more water to compensate for fluid loss. A good rule of thumb is to drink an additional 350–700 mL per 30 minutes of moderate activity.
Hot/humid weather: In hot weather you sweat more which increases the amount of water your body requires to prevent dehydration.
Illness: Fever, vomiting, or diarrhea can cause dehydration, so extra fluids are important.
Diet: High-protein/sodium diet, alcohol consumption, spicy food may all increase your need for water.
Pregnancy/Breastfeeding: Increased needs due to fluid transfer and milk production.
Signs of Dehydration
mild dehydration can cause:
increased thirst
dry mouth and lips
dark urine
less frequent urination
dizziness or light headedness
headache
fatigue
dry skin
sunken eyes
If left untreated, severe dehydration can result leading to symptoms such as lethargy, fainting/iunconsciousness, confusion, irritability, increased breathing and heartrate, cold extremities and pale and sunken eyes. Signs of severe dehydration require urgent medical assitance.
Listening to Your Body:
Urine Color: A simple way to check hydration is to look at the color of your urine. It should be pale yellow. If it’s darker, it’s a sign you need more water.
Thirst: Thirst is your body’s natural signal, but try not to wait until you’re thirsty to drink water—especially when you're active or in hot weather.