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How much water do you need?


Everyone's been told from a young age to drink lots of water, but it is one of those healthy habits like eating veggies which can easily go missing. A reduction as little as 2% in body water can trigger signs of dehydration and cause your body not to function optimally. Continue reading to find out how much water you need, benefits to drinking water and potential side effects to not drinking enough as well as some strategies to help you consume more throughout the day!



Benefits of water:

  • Regulates body temperature

  • Eliminating waste and helping out the digestive system

  • Provides a medium for most chemical reactions in the body to occur

  • Carries nutrients and oxygens to cells

  • Lubricates joints

  • Lessens burden on the kidney and liver by flushing out waste products

  • Carries nutrients and oxygen to cells



How much water do you need:

Aim to consume 30ml - 35ml of water per kg of bodyweight.

See below for some rough guides for different weights:


50kg: 1.5 - 1.75 litres

60kg: 1.8 - 2.1 litres

70kg: 2.1 - 2.45 litres

80kg: 2.4 - 2.8 litres

90kg: 2.7 - 3.15 litres

100kg: 3.0 - 3.5 litres


Note that this is before exercising and if you are someone who sweats a lot or lives in a hotter climate, you may want to drink to the higher end and consume a little more to replace the fluid you lose!



Consuming low amounts of water can lead to:

  • Headaches

  • Increased body temperature

  • Decreased blood pressure

  • Nausea

  • Dizziness

  • Excessive thirst

  • Lethargy

  • Deterioration in concentration/ cognitive function

It can also be confused for hunger, which can lead to overeating!



Strategies to help you drink more water:

  1. Carry a water bottle with you - This makes water more accessible so when you are thirsty, instead of waiting until you can finally grab a drink, you have water there and then that you can consume.

  2. Consume a glass of water at the start and end of your meal. Not only can this help you prevent overeating, it is a great way to get an easy two glasses in. Do this for 3 meals a day and you already have 6 glasses of water right there.

  3. Set a reminder in your phone. If drinking water is not a habit of yours right now, setting 2-3 reminders in your phone to pop up during the day can help prompt you to consume water.

  4. Replace other drinks with water. Not only can this be a good way to get water in, it can be a way to reduce excess calories and your consumption of added sugars if those calories are coming from fruit juices or soft drinks.

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