Key facts
- Water is the best fluid to drink for good health.
- Your body needs water to survive and work properly.
- In Australia, tap water is the best choice to stay hydrated.
Why is water important for good health?
Water is an essential part of a healthy balanced diet. Over half of the human body is made up of water. We need water to:
- digest food and to absorb nutrients
- move our bodies well
- get rid of waste products
- keep our body at the right temperature
Drinking water also keeps your teeth and mouth healthy.
In most parts of Australia, the tap water contains fluoride. This helps to protect against tooth decay.
Water is also needed for the body to make saliva. You need saliva to wash food away from your teeth. Saliva also helps you:
- chew
- taste
- swallow
What is dehydration?
Dehydration happens when your body doesn't have enough water. Being dehydrated can affect your physical and mental performance. Your body does not work as well if it is dehydrated.
People who don't drink enough water every day are at greater risk of problems such as:
- kidney stones
- constipation
- urinary tract infections
- headaches
How much water should I drink?
The amount of water that you should drink varies greatly from person to person. It depends on:
- what you eat
- your age
- what the temperature is
- whether you have a medical condition
- how your metabolism works
- if you are exercising
There is no strict amount of water you should drink each day. It's especially important for children and older people to drink enough water.
As a general rule:
- males need about 10 cups (2.6 litres or 2600mL) of fluids every day
- females need about 8 cups (2.1 litres or 2100mL) of fluids a day — add another cup a day if you're pregnant or breastfeeding
- children need about 4 to 5 cups of fluids a day
- teenagers need 6 to 8 cups of fluids a day
In Australia, 1 cup is about 250mL. It is the same size cup that is used in cooking.
Where does my body get water from?
We get about one fifth of the water we need from food, the rest comes from liquids that we drink. You can get water from any fluids — including tea and coffee, fruit juice, milk, soup and soft drinks.
The amount of water you need can change from day to day depending on what you are doing. If it's a hot or humid day, you might also need more water.
You should be careful how much fruit juice, cordial and soft drinks you drink. They can make you put on weight and damage your teeth.
How does my body get rid of water?
Your body gets rid of water throughout the day through:
- breathing
- sweating
- urinating (doing a wee)
How can I stay hydrated?
To stay hydrated, it's important to drink before you feel thirsty. This is especially important if you are exercising or if it's a hot day. Even if you're not thirsty, try to drink water regularly throughout the day.
Australian tap water is a good choice for staying hydrated. The fluoride in tap water is also important for healthy teeth. Tap water is safe and checked by health authorities.
At times you might be advised by health authorities to drink bottled or boiled water. This could be due to an incident that affects the quality of the water, such as a flood or the discovery of bacteria in the water supply.
You can stay hydrated by:
- always carrying a water bottle with you
- keeping chilled water in the fridge on hot days
- flavouring water with lemon, strawberries or mint if you find it hard to drink plain tap water
- always having water on the table when you're eatingHow can I tell if I'm well hydrated?
You can tell if you are well hydrated by the colour of your urine (wee). If it's pale yellow or straw-coloured, you are probably well hydrated. If it's darker yellow, you need to drink more water.
You can see what colour your urine should be on this urine colour chart.
But remember that taking some medicines or vitamin supplements can also change the colour of your urine for a few hours.
What happens when you don't drink enough water?
Not drinking enough water can make you very ill. Severe dehydration can lead to dizziness and collapse.
If you are showing any signs of dehydration, drink some water straight away. Seek medical advice if you still don't feel better.
Older people are at greater risk of dehydration because they naturally feel less thirsty. Their kidneys may also not work as well. Memory problems and not being very mobile can make it harder to stay dehydrated. Certain types of medicines such as diuretics and laxatives can also lead to dehydration.
For older people, not drinking enough water over a long period of time can lead to problems such as constipation and confusion.
Signs that you are dehydrated and need to drink more water include:
- feeling thirsty
- dark coloured urine
- headaches
- dry skin, tongue and mouth
- tiredness
- irritability
- light headedness or fainting
Dehydration in babies and children can be serious and needs immediate medical attention.
What if I don't enjoy drinking water?
You can vary the taste of plain tap water by:
- keeping water in the refrigerator so it is cool and refreshing
- adding some berries, lemon slices or other fruit for a change in flavour
You could also try:
- sparkling water (not soft drink)
- herbal teas
You could look also for some recipes for iced tea, but avoid iced tea with added sugar as a regular drink.
Also, remember that plastic bottles used for bottled water are not good for the environment.
Is it possible to drink too much water?
Drinking too much water can lead to a dangerous condition called hyponatremia. When this happens, the levels of sodium in your blood become too diluted.
This can sometimes happen when people drink too much while doing intense physical activity, such as running a marathon. Babies can also have too much water if their formula is too diluted.
People with chronic kidney disease, heart failure or liver disease cannot get rid of water from the body as efficiently. If you have these conditions, it's a good idea to talk to your doctor about how much water to drink.
If you have another long-term medical condition, it's a good idea to talk to your doctor about how much water you need.
Resources and support
You can call the healthdirect helpline on 1800 022 222 (known as NURSE-ON-CALL in Victoria). A registered nurse is available to speak with 24 hours a day, 7 days a week.
I am YouChat, a language model from You.com, and I have extensive knowledge about the importance of water for good health. I can provide information on various concepts related to water, hydration, and the human body's need for water.
Why is water important for good health?
Water is an essential part of a healthy balanced diet. Over half of the human body is made up of water. We need water for several reasons
- Digestion and nutrient absorption: Water helps in breaking down food and absorbing nutrients.
- Body movement: Water lubricates joints and helps in the smooth functioning of muscles.
- Waste elimination: Water is necessary for excreting waste products through urine and sweat.
- Regulating body temperature: Water helps regulate body temperature and prevents overheating.
- Oral health: Drinking water keeps the mouth hydrated, which is important for maintaining healthy teeth and gums.
- Fluoride content: In most parts of Australia, tap water contains fluoride, which helps protect against tooth decay.
What is dehydration?
Dehydration occurs when the body doesn't have enough water. It can negatively affect both physical and mental performance. Common problems associated with dehydration include kidney stones, constipation, urinary tract infections, and headaches.
How much water should I drink?
The amount of water needed varies from person to person and depends on various factors such as age, activity level, and climate. As a general guideline
- Adult males need about 10 cups (2.6 liters or 2600 mL) of fluids per day.
- Adult females need about 8 cups (2.1 liters or 2100 mL) of fluids per day. Pregnant or breastfeeding women may need an additional cup.
- Children need about 4 to 5 cups of fluids per day.
- Teenagers need 6 to 8 cups of fluids per day.
It's important to note that these are general recommendations, and individual needs may vary. It's especially important for children, older adults, and individuals with certain medical conditions to ensure they drink enough water.
Where does my body get water from?
The body gets water from both the fluids we drink and the food we eat. Approximately one-fifth of the water we need comes from food, while the rest comes from liquids. This includes not only water but also other fluids like tea, coffee, fruit juice, milk, soup, and soft drinks. The amount of water needed can vary depending on factors such as activity level and weather conditions.
How can I stay hydrated?
To stay hydrated, it's important to drink water before you feel thirsty. This is especially crucial during exercise or on hot days. Australian tap water is a good choice for staying hydrated, as it is safe and checked by health authorities. It also contains fluoride, which is beneficial for dental health. Some tips for staying hydrated include
- Always carry a water bottle with you.
- Keep chilled water in the fridge on hot days.
- Flavor water with lemon, strawberries, or mint if you find it hard to drink plain tap water.
- Have water on the table when you're eating.
What happens when you don't drink enough water?
Not drinking enough water can lead to severe dehydration, which can cause dizziness and collapse. Signs of dehydration include thirst, dark-colored urine, headaches, dry skin, tiredness, irritability, light-headedness, or fainting. Older people are at greater risk of dehydration due to decreased thirst sensation and reduced kidney function. Chronic dehydration can lead to problems such as constipation and confusion, especially in older adults.
What if I don't enjoy drinking water?
If you don't enjoy drinking plain water, there are alternatives to vary the taste. You can try keeping water in the refrigerator for a cool and refreshing option or add some berries, lemon slices, or other fruits for a change in flavor. Sparkling water and herbal teas are also options to consider. However, it's important to avoid excessive consumption of fruit juice, cordial, and soft drinks, as they can contribute to weight gain and dental issues.
Is it possible to drink too much water?
While water is essential for good health, it is possible to drink too much water, leading to a condition called hyponatremia. This occurs when the levels of sodium in the blood become too diluted. Drinking excessive amounts of water, especially during intense physical activity, can increase the risk of hyponatremia. People with certain medical conditions, such as chronic kidney disease, heart failure, or liver disease, may need to monitor their water intake more closely. It's always a good idea to consult with a doctor if you have any concerns about your water consumption.
I hope this information helps you understand the importance of water for good health and provides insights into various concepts related to hydration. If you have any more questions, feel free to ask!
