Health

Reminder to drink water during winter and to remember your water bottle

Dehydration happens when your body doesn't have enough water. Being dehydrated can affect your physical and mental performance. Your body does not work as well if it is dehydrated.

People who don't drink enough water every day are at greater risk of problems such as:

• kidney stones
• constipation
• urinary tract infections
• headaches

How much water should I drink?

The amount of water that you should drink varies greatly from person to person. It depends on:

• what you eat
• your age
• what the temperature is
• whether you have a medical condition
• how your metabolism works
• if you are exercising

There is no strict amount of water you should drink each day. It's especially important for children and older people to drink enough water.

As a general rule:

• males need about 10 cups (2.6 litres or 2600mL) of fluids every day
• females need about 8 cups (2.1 litres or 2100mL) of fluids a day — add another cup a day if you're pregnant or breastfeeding
• children need about 4 to 5 cups of fluids a day
• teenagers need 6 to 8 cups of fluids a day

In Australia, 1 cup is about 250mL. It is the same size cup that is used in cooking.

How does my body get rid of water?

Your body gets rid of water throughout the day through:

• breathing
• sweating

How can I stay hydrated?

To stay hydrated, it's important to drink before you feel thirsty. This is especially important if you are exercising or if it's a hot day. Even if you're not thirsty, try to drink water regularly throughout the day.

Australian tap water is a good choice for staying hydrated. The fluoride in tap water is also important for healthy teeth. Tap water is safe and checked by water supply.

You can stay hydrated by:

• carrying a water bottle with you
• flavouring water with lemon, strawberries or mint if you find it hard to drink plain tap water
• having water on the table when you're eating

How can I tell if I'm well hydrated?

You can tell if you are well hydrated by the colour of your urine (wee). If it's pale yellow or straw-coloured, you are probably well hydrated. If it's darker yellow, you need to drink more water.

You can see what colour your urine should be on this urine colour chart.

Judy Buckley

College Nurse