This summer has been a hot one and amidst this current heat wave, it is important to stay hydrated – something that a lot of us tend to forget! After all, 50 – 80% of our bodies are made up of water and it is used to fuel all of our bodily functions. Even minimal dehydration can therefore result in impaired physiological function, fatigue and lethargy.
The heat alone is enough to dehydrate us but on top of this we often undertake activities to amplify the dehydration e.g. going to the beach and being subject to full sun exposure for long periods, plus actively swimming. Some people may work out in the heat all day which will dramatically impact their fluid requirements. Not to mention the fluid we are continuously losing from respiration, waste products and our skin.
Fluid requirements
The requirements below are for fluid intake only and exclude the fluid received from food.
Men
| Age | Litres per day |
| 1-3 | 1L |
| 4-8 | 1.2L |
| 9-13 yr | 1.6L |
| 14-18 | 1.9L |
| 19 -30 | 2.6L |
| 31-50 | 2.6L |
| 51-70 | 2.6L |
| >70 | 2.6L |
Women
| Age | Litres per day |
| 1-3 | 1L |
| 4-8 | 1.2L |
| 9-13 yr | 1.4L |
| 14-18 | 1.6L |
| 19 -30 | 2.1L |
| 31-50 | 2.1L |
| 51-70 | 2.1L |
| >70 | 2.1L |
Pregnancy
| Age | Litres per day |
| 14-18 | 1.8L |
| 19 -30 | 2.3L |
| 31-50 | 2.3L |
Breastfeeding
It is important to remember that on hot days, both you and your baby will require more fluids if you are breastfeeding.
| Age | Litres per day |
| 14-18 | 2.3L |
| 19 -30 | 2.6L |
| 31-50 | 2.6L |
Tips to keep hydration up
- Carry a water bottle with you at all times – especially when at the beach or playing sport.
- Carry a bottle with you at work – it is common to go an entire work day without drinking.
- Have a glass of water by your bed.
- Flavour water with fruits and vegetables e.g. cucumber, berries.
- If drinking alcohol, have water in-between.
- Avoid foods with a high salt intake.
Remember that your requirements will be higher on very hot days or if you are exercising intensely.
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 Practicing 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!
