Why Hydration Matters
Water makes up 50–80 % of body weight. Even mild dehydration (1–2 % loss) may impair concentration, mood and physical performance.
Adequate Intake
| Group | Total (L/day) | From Beverages |
|---|---|---|
| Men 19–70 | 3.4 | ~2.6 L (≈ 10 cups) |
| Women 19–70 | 2.8 | ~2.1 L (≈ 8 cups) |
| Pregnant | 3.1 | ~2.3 L |
| Breastfeeding | 3.5 | ~2.6 L |
Population estimates from Australian Nutrient Reference Values. Individual needs vary with body size, activity, climate and health.
During Exercise
- Before (2–3 hrs): 400–600 mL water.
- During: 150–250 mL every 15–20 min. Electrolyte drink for sessions > 60 min.
- After: 1.25–1.5 L per 1 kg lost.
Signs of Dehydration
- Dark urine (aim for pale straw)
- Dry mouth or lips
- Fatigue or headache
- Reduced concentration
Beverage Comparison
| Beverage | Hydration | Notes |
|---|---|---|
| Plain water | Optimal | Zero kJ |
| Tea / coffee | Good | ~400 mg caffeine/day unlikely to dehydrate |
| Fruit juice | Good | Limit ~125 mL/day |
| Sports drinks | Situational | For intense exercise > 60 min |
| Alcohol | Poor | Diuretic; pair with water |
Tips for Australian Climates
- Carry a reusable bottle.
- Start meals with water.
- Include water-rich foods: cucumber, watermelon, oranges.
- In heat, increase proactively.
Disclaimer: General education. Those with kidney or heart conditions should consult their doctor. Over-hydration is also a risk.