WaterHow much water do you drink every day? Its easy for the day to fly by and water intake to be low, so I’m going to share with you the importance of water in your diet.

Why do we need water?

Water is the most essential nutrient in our body and accounts for 60% of an adult’s body weight.

Water has many functions, all of which play a crucial role and these include:

  • Delivering nutrients and removing waste products from the body.
  • Maintenance of large molecular structures such as proteins and glycogen
  • Involvement in metabolic reactions.
  • Lubricating and cushioning joints, spinal cord, eyes and in pregnancy amniotic fluid.
  • Regulating body temperature ie. sweat.
  • Maintaining blood volume.

How much water do I need every day?

2-3 litres per day is a general recommendation, although you can use the following calculation if you would like to get more specific for your body weight:

Body weight (kg) x 0.03 = Water (L)

If you exercise you need additional water to avoid dehydration.

Are tea and coffee included in my 2-3 litres of water?

There is often the idea that tea and coffee dehydrate you, due to their caffeine content. However, there is actually little evidence to support this and the fluid content actually outweigh any diuretic effects.

Water, however, is one of the most natural ways that you can stay hydrated, so it’s important to make it a priority in your sources of fluid intake.

What are the health benefits of drinking water?

Keeping your fluid intake at its optimum helps to protect against kidney disease and helps to remove toxins from the body via urine.

Staying hydrated is also known to help concentration, short-term memory and alertness.


Have you got a question that hasn’t been covered? You are more than welcome to contact me and I’ll see if it’s something that can feature in the series.



Popkin, BM, D’Anci, KE & Rosenberg, IH 2010, ‘Water, Hydration and Health’, Nutrition reviews, vol. 68, no. 8, pp. 439-458, www.ncbi.nih.gov.

Whitney, E, Rolfes, SR, Crowe, T, Cameron-Smith, D & Walsh, A 2014, Understanding Nutrition: Australia and New Zealand Edition, 2nd edn, Cengage Learning Australia, South Melbourne.