We all know drinking water and staying hydrated is important for us, but why?
Consuming enough fluid helps our body function at it's best.
Fluid helps to regulate our body temperature and heart rate, reduce fatigue, support concentration and aid with decision making and motor control.
If we don’t drink enough, we may experience headaches, muscle cramps, fatigue, and notice dark colored urine.
How much fluid do I need?
Fluid requirements differ based on your age, body size, climate conditions, exercise, medications, sweat levels and whether you're pregnant or breastfeeding.
A general recommendation is around 2–2.5 litres (8–10 cups) of water a day for an average person.
How do I know if I’m hydrated?
A good assessment of hydration status is the colour of your urine. If it’s a pale straw yellow, it is a good indication that you are well-hydrated (see image graph).
Other fluid recommendations
Coffee and caffeinated beverages
- Caffeine is a diuretic which means it may cause fluid to be excreted from the body. Remember that whilst these beverages still provide us with fluid (water / milk), they can cause side effects such as jitters or sleep disturbances in some people.
Sugar sweetened beverages
- Sugary drinks should only be consumed occasionally. This is because they are high in sugar, low in nutrients, vitamins, minerals, and fibre, and are not required for overall health. They can also contribute to tooth decay and provide additional unnecessary energy (kilojoules).
Alcohol
- Alcohol is a diuretic which means it may cause fluid to be excreted from the body. To reduce the health risk of drinking alcohol the current Australian guidelines are to have no more than 10 standards drinks a week and no more than four standard drinks on any one day.
Top tips to ensure adequate fluid intake
| Grab a bottle | Have a drink bottle with you to help remind you to drink water throughout the day. |
| Add herbal teas or fruit to your water |
Adding teas or fruit to your water will add some flavour and may help it become more interesting and easier to drink throughout the day. |
| Set reminders on your phone / computer |
It may sound silly but try setting reminders on your phone or computer to remind you to drink water. |
| Soda water | Try swapping a soft drink or alcoholic drink with some soda water. |
Want to know more about your individual requirements? Seek support from an Accredited Practising Dietitian.