Water and hydration

More than half of our body is made up of water. 


How much water do I need?

Your fluid needs depend on your gender, age, activity levels and the outside climate.

Requirements are also different during pregnancy and breastfeeding.


Below is a rough guide to your fluid intake 

  • boys 9-13 years: 1.6L per day (about 6 cups)
  • boys 14-18 years: 1.9L per day (about 7-8 cups)
  • girls 9-13 years: 1.4L per day (about 5-6 cups)
  • girls 14-18 years: 1.6L per day (about 6 cups)
  • men 19-30 years: 2.6L per day (about 10 cups)
  • men over 30 years: 2.6L per day (about 10 cups)
  • women 19-30 years: 2.1L per day (about 8 cups)
  • women over 30 years: 2.1L per day (about 8 cups)


Warning signs of dehydration

  • dizziness and light headedness
  • muscle cramps
  • nausea/headaches
  • inability to concentrate
  • dark urine and infrequent urination
  • dry mouth and throat


Tips for tapping into water

  • carry a water bottle with you
  • have a drink of water with your meals and snacks
  • keep fluids cool, this encourages drinking
  • add some strawberries, lemon slices or mint leaves to a jug of water for a flavour boost
  • if you are really craving a soft drink - add a hint of syrup, fresh juice and fruits to your soda water for a fizzy alternative  


◊ Source: National Health and Medical Research Council, Nutrient Reference Values for Australia and New Zealand