The Importance of Water

Written by rebeccah

50-75% of our body is water!

We need to drink water every day to replace the 2.5-3 litres we lose in order to stay hydrated and avoid the symptoms of dehydration such as:

  • tiredness
  • weakness
  • mood changes
  • our skin feeling dry
Rectangular image with blue water splash on top left and bottom right corners. Image of two blue water droplets repeated 5 times from bottom left corner diagonally to top right corner.

What does water do for our body?

  • Produces sweat to regulate our body temperature. 
  • Maintains our blood volume so nutrients and oxygen can be transported around the body. 
  • Contributes to our urine output so we can remove waste products from our body. 
  • Improves digestion and helping to make our bowel movements regular. 
  • Maintains the moisture in our skin. 

How much should we consume?

The amount of water you should consume every day depends on your age, your gender at birth and how much physical activity you do each day. 


  • If you are aged 14-18 years old, you should aim to drink around 6 cups or 1.6 litres every day. 
  • If you are over 18 years old, you should aim to drink around 8 cups or 2.1 litres every day. 


  • If you are aged 14-18 years old, you should aim to drink around 7-8 cups or 1.9 litres every day.
  • If you are over 18 years old, you should aim to drink around 10 cups or 2.6 litres every day.   

This amount also increases if you are exercising, pregnant or lactating. 

Drinking the recommended amount every day can be hard for some people, however, keeping your drink bottle close by, adding some fruit to your water or making sure you drink water with each snack or meal can help you increase your intake.

What are the sources of water in our diet?

While most of our intake comes from drinking water, around 20% comes from the food we eat, including:

  • Vegetables: cucumbers, lettuce, celery, capsicum, cauliflower, cabbage, asparagus, spinach, mushrooms,
  • Fruit: tomatoes, strawberries, watermelon, rock melon and grapefruit. 
Light blue background with small images of different fruits and vegetables including cucumber, celery, spinach, grapefruit, watermelon, strawberry and tomatoes.

Find more of our health tips here

Book an appointment with us here or call us on 0651 5559. 


Better Health Channel. Water – a vital nutrient.

UCLA Health. 2022. 15 foods that help you stay hydrated.

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