Hydration

Drinking water and staying hydrated is essential as our bodies depend on water to survive. Our bodies are made up of roughly 50-80% water. The amount of water that our bodies require depends on our body size, our age and our activity levels. Children need to drink less water than adults, as they have a smaller body size.

Our bodies are made up of roughly 50-80% water.

The amount of water that our bodies require depends on our body size, our age and our activity levels.

 
Being hydrated is so important because it is required for digestion, elimination of waste products, help control our body temperature, and deliver nutrients to cells. If we don’t have enough water in our bodies, it can lead to dehydration.

The signs of dehydration can include dark-coloured urine, headaches, fatigue, dry or cracked lips, dry nasal passage and weakness. Even mild dehydration has shown to affect mental and physical performance including reduced energy levels and poor concentration.
 
Plain water is the best way to quench thirst and stay hydrated. We get some fluids from solid food as well as water. Foods that have the highest water content and contribute to our fluid intake include yoghurt, custard, most fruits and some vegetables.
 
Simple ways to increase your water intake include always having a reusable water bottle with you, set reminders, replace water with other drinks and increasing your diet with high water content foods.
 
The below table shows the recommended daily water intake (based on the Australian Dietary Guidelines).

Recommended Daily Water Intake

Age	Total Water (including Fluid and Foods)	Fluids (including Plain Water, Milk and Other Drinks)	Number of Cups
5-8 years	1.6 Litres per day	1.2 Litres per day (approx 5 cups)
Boys 9-13 years 14-18 years	2.2 Litres per day 2.7 Litres per day	1.6 Litres per day (approx 6 cups) 1.9 Litres per day (approx 7-8 cups)
Girls 9-13 years 14-18 years	1.9 Litres per day 2.2 Litres per day	1.4 Litres per day (approx 5-6 cups) 1.6 Litres per day (approx 6 cups)
Men 19-30 years 31-50 years 51-70 years > 70 years	3.4 Litres per day 3.4 Litres per day 3.4 Litres per day 3.4 Litres per day	2.6 Litres per day (approx 10 cups) 2.6 Litres per day (approx 10 cups) 2.6 Litres per day (approx 10 cups) 2.6 Litres per day (approx 10 cups)
Women 19-30 years 31-50 years ​51-70 years > 70 years	2.8 Litres per day 2.8 Litres per day 2.8 Litres per day 2.8 Litres per day	2.1 Litres per day (approx 8 cups) 2.1 Litres per day (approx 8 cups) 2.1 Litres per day (approx 8 cups) 2.1 Litres per day (approx 8 cups)

 
Further Reading
Drinking water and your health
https://www.healthdirect.gov.au/drinking-water-and-your-health

The importance of drinking water for Children
 https://www.health.gov.au/sites/default/files/documents/2020/10/the-importance-of-drinking-water-get-up-and-grow-the-importance-of-drinking-water.pdf

Dehydration information for elderly people and advice for carers
https://www1.health.gov.au/internet/publications/publishing.nsf/Content/palliative-agedcare-comm-familybkt-toc~palliative-agedcare-comm-familybkt-3~palliative-agedcare-comm-familybkt-3-manage~palliative-agedcare-comm-familybkt-3-dehydration
 
References
Australian Government National Health and Research Council. (2014, April). Water. https://www.nrv.gov.au/nutrients/water
 
Health Direct. (2020, March). Dehydration. https://www.healthdirect.gov.au/dehydration#what-is