Stay hydrated this summer
Published July 12, 2022
Everybody’s heard the “eight glasses of water a day” rule, but is that really how much water our body needs? Does it apply to everyone? The truth is, the amount of water we need differs slightly from person to person and day to day. It depends on age, level of physical activity, climate and several other factors.
Why do we need water?
However, water is vital to the body’s functioning. We’re all made up of approximately 60 per cent water after all, and as the body cannot store this, it must have fresh supplies regularly.
The body’s chemical processes take place in water. Without water, our bodies couldn’t digest food, absorb nutrients, eliminate waste properly, or regulate body temperature. Our kidneys, cardiovascular system and brain also need water to function correctly.
Drinking water is also essential for oral health. Water is needed to make saliva, which washes food away from the teeth and helps you chew, taste, and swallow your food.
How much water should I drink?
As a general rule, men need about 2.5 litres of fluids every day and women need about 2 litres (add another 250ml if you are pregnant or breastfeeding). Babies need 0.7 to 0.8 litres of fluid per day from breast milk or formula, while children need between 1 litre (for 1-year-olds) and 1.5 to 2 litres per day (for teenagers).
Fluids should ideally come from water or herbal teas, caffeinated and sugary beverages can lead to weight gain or unwanted stimulatory effects.
Your requirements for water will increase if you’re sweating more due to physical work or exercise; it’s a hot day, you’ve been unwell with a fever, vomiting or diarrhoea.
Signs you need to drink more water
In Australia, it’s important to keep an eye on children and the elderly during hot periods, to ensure they do not suffer from dehydration.
Signs you need to drink more water include:
- Dark urine
- Dry or sticky mouth
- Lightheadedness
- Tiredness
- Irritability
- Feeling thirsty
Tips to stay hydrated
We’ve all had busy days, where we’ve forgotten to drink enough water. Try these hydration hacks to increase the water in your day:
- Insulated water bottle — Always carrying a water bottle with you, an insulated bottle will keep your water cool, no matter how hot it is outside.
- Avoid the caffeine — Drinks containing caffeine make you go to the toilet more regularly can make you more dehydrated.
- Chill your water — Keeping chilled water in the fridge on hot days makes drinking water more appealing.
- Add some flavour — Flavouring water with lemon, mint or a herbal tea can vary your water’s taste and make it more enticing.
- Keep water on hand — Always having water on the table when you’re eating, or on your desk at work.
- Get techy — Try a ‘smart’ water bottle to help you track how much water your drinking or download an app or water drinking game to help remind you when to drink water.
- Swap to sparkling — Swap calorie-laden soft drinks and juices for sparkling water when you’re out for lunch
- Buy a water filter — Investing in a water filter jug or an under sink water filter can improve your tap water’s taste and quality, motivating you to drink more.
We all know water is essential for life, but there are days when we don’t drink enough. Finding a tool that reminds you to drink, refreshing cool water will help you stay hydrated and keep your body functioning at it’s best.
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