Almost every client I see drinks well below their daily fluid requirements – around 1 litre on average. The majority of your body is water and all functions rely on it to continue the efficient running of your body. Not only do most people have an inadequate fluid intake but there are many factors within Australia that can dehydrate people further – a big drinking culture, hot weather/ long periods of sun exposure, high sodium intakes, physical jobs/being physically active.
Drinking inadequate amounts of water can cause headaches, poor concentration and constipation. It is best to spread your water intake across the day instead of having it all in one hit. Don’t like constantly getting up to go to the toilet? The extra movement will do you good as well, particularly if you are relatively sedentary.
Your requirements
The tables below were adapted from National Health and Medical Research Council Nutrient Reference Values [1]. They are clearly not tailored to the individual but they act as a good guide. An individual may have higher requirements based on environmental temperature, type of work and level of physical activity. The figures are based on ‘Adequate Intake’ based on age, gender and life stage.
Adults
National Health and Medical Research Council [1]
Pregnancy
Pregnant women have increased requirements due to the foetus, amniotic fluid and the growing extracellular space which all need fluid.
National Health and Medical Research Council [1]
Lactation – water intake for breast feeding women
Women who are lactating should replace the fluid lost through breast milk. The increased requirements were worked out by calculating the average milk production per day of which 87% is water [1]. This works out to be 0.70L of water lost through breast milk each day [1].
National Health and Medical Research Council [1]
Children and adolescents
National Health and Medical Research Council [1]
Upper Limit
Excessive intake of water can result in hyponatraemia (low sodium levels) however, there has been no upper limit set as this is extremely rare. Most healthy people will be able to self-regulate their water requirements.
How to fit more water in
Many people state that they don’t like water and that it is boring. You can easily get used to water by drinking it more frequently which will also increase your thirst and form a good habit. If you’re really struggling, try the following tips:
- Carry around a water bottle with you at all times
- Try adding fruit and lemon juice to your water to add some flavor
- Try mixing it up with sparkling water
- Tea also counts towards you intake so squeeze a couple extra cups of herbal tea in (no caffeine content)
- Keep water refrigerated and keep ice on hand if you prefer it cold
Contact us for results focused nutritional advice
This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist.
If you have questions about nutrition, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!
