How much water do you really need to drink?
How much water have you drunk today?
I’ll wait here while you go and grab a glass….
We all know drinking water is vital for good health, but very few of us drink enough.
The average adult is composed of around 55-60% water, while children are made up of around 65-70%. Yet up to 12 cups of water is lost each day through normal bodily functions alone.
Depending on your age and body weight, the composite amount of water in your body, and the amount of water you should drink, will vary.
Did you know:
Babies and children have a higher water percentage than adults
Women generally have a lower water percentage than men
People with more fatty tissue have a lower water percentage than people with less fatty tissue
Why water is essential to life
Without consuming the appropriate amount of water, we can quickly become dehydrated, which lowers our body’s ability to operate as a self-healing organism.
Dehydration can affect blood pressure, blood-sugar metabolism, digestion, kidney function and cell turnover, as well as our brain’s ability to function.
If the body becomes dehydrated for too long, it can be fatal or may cause complications for long-term health by impairing the health of the immune system and kidneys.
And alarmingly, this problem starts at a young age.
Studies have found a majority of children do not consume enough water each day, often opting instead for sugar-based drinks.
Concentrating on healthy water consumption habits in early childhood may prove to be a sustainable and successful strategy for setting up healthy habits and preventing future health risks.
How much water do you really need to drink?
You’ve probably been told you should drink 8 glasses of water a day However each person is unique so the total amount may vary.
General guidelines for acceptable levels of water consumption per day take into consideration age, biological factors, lifestyle and activity levels. The Australian Nutrient Reference Values guidelines recommend the following daily water intake:
7-12 months: 800mls of fluids from breastmilk or formula, food and plain water
1-3 years: 1 litre
4-8 years: 1.2 litres
9-13 years, boys: 1.6 litres
9-13 years, girls: 1.4 litres
14-18 years, boys: 1.9 litres
14-18 years, girls: 1.6 litres
19+ men: 2.6 litres
19+ women: 2.1 litres
19+ pregnant women: 2.3 litres
19: breastfeeding women: 2.6 litres
These measures are average guidelines only - people with active lifestyles and those living in hot climates or working outdoors may have higher water intake requirements.
Why not all water is created equal
A typical glass of tap water in Australia contains chemicals ranging from chlorine and fluoride to lead and copper, which in large amounts or over a long period of time, maybe damaging to health.
A good quality water filter can remove these contaminants, restoring the natural benefits of water.
Ways to increase your daily water intake
Drink bottle: Keep a drink bottle with you wherever you go - work, the car, the couch or on a walk. You’ll naturally drink more water when it’s right there with you.
Water filter: Investing in a good quality water filter will ensure your water not only tastes great but is good for you too.
Apps: There is a wide range of mobile apps available to help you track your water intake, and remind you when to drink.
Herbal tea: Herbal teas are another great way to increase water consumption while also enjoying the health benefits of therapeutic herbs.
References:
USGS, 2019, ‘The Water in You: Water and the Human Body’, Water Science School, <https://www.usgs.gov/special-topic/water-science-school/science/water-you-water-and-human-body?qt-science_center_objects=0#qt-science_center_objects>
Helmenstein, A.M, 2019, ‘How Much of Your Body Is Water?’, ThoughtCo, <https://www.thoughtco.com/how-much-of-your-body-is-water-609406>
Bottin J.H, et al, 2019, ‘Hydration in Children: What Do We Know and Why Does it Matter?’, Annals of Nutrition & Metabolism, 74(3): pp 11-18,<https://www.karger.com/Article/FullText/500340>
Bullen-Thanh Ai Tong, 2017, ‘How Much Water Do We Need to Drink A Day,’ ABCNews, <https://www.abc.net.au/news/health/2017-10-18/how-much-water-do-we-need-to-drink-a-day/8996668>
Australian Government National Health and Medical Research Council, 2019, ‘Water’, Ministry of Health, <https://www.nrv.gov.au/nutrients/water>
Water Quality Association, 2019, ‘Common Waterborne Contaminants’, <https://www.wqa.org/learn-about-water/common-contaminants>