By Chris Eldridge Dietitian and Diabetes Educator
8 minute read
Published 1 July 2025
Your hydration needs fluctuate, depending on things such as environmental factors, physical activity, and health conditions.
There are some common times you may need to drink more water:
Chris Eldridge Dietitian and Diabetes Educator
Chris is a Clinical and Sports Dietitian with a passion for promoting positive health and preventative care.
By Chris Eldridge Dietitian and Diabetes Educator
Water is essential for nearly every bodily function. It plays a crucial role in, regulating your temperature, lubricating and cushioning joints, aiding digestion and keeping every cell in your body healthy.1
The Australian Dietary Guidelines recommend making water your primary drink of choice,2 but unfortunately, many people struggle to drink enough of it every day.
If you don’t enjoy drinking water (or just feel like you’re not drinking enough), there are a range of practical ways you can improve your intake and get hydrated.
Drinking enough water is essential for nearly every system in the body. Even mild dehydration can cause:
Staying hydrated:
The amount of water you need every day depends on your age, sex, activity level, the climate you live in, and your health status.
As a general rule, the recommended daily water intake for adults is:7
These recommendations include water from all sources, including other drinks and food such as fruit and vegetables. However, hot weather, exercise, illness, and certain medications may increase your hydration needs.
Physical activity means you lose fluid by sweating. You’ll need to drink extra water to replace this fluid.
General guidelines suggest:
Dehydration is a common issue, but excessive water consumption can also be harmful.
Overhydration is also known as water intoxication or hyponatremia. This occurs when excess water dilutes sodium levels in the blood.
This can lead to symptoms such as:
Most people are unlikely to drink dangerous amounts of water, but those engaging in intense exercise, such as marathon running, should be cautious. A balanced approach to hydration is key.
About 20 per cent of our daily water intake comes from food.
So, eat more of the foods listed below to boost your water intake.
High-water-content foods include:
Thirst is a late sign of dehydration, so aim to drink consistently throughout the day.
To stay on track with your hydration goals, try to make drinking water part of your daily routine.
Remember it can take 21 to 30 days of consistent action to form a habit, so be patient and kind to yourself while you make healthy changes.
The Australian Guide to Healthy Eating gives guidelines and information about the types of food you should include in your diet.
Eat for Health helps you make healthy informed choices with your food.
At Bupa, trust is everything
Our health and wellbeing information is regularly reviewed and maintained by a team of healthcare experts, to ensure its relevancy and accuracy. Everyone's health journey is unique and health outcomes vary from person to person.
This content is not a replacement for personalised and specific medical, healthcare, or other professional advice. If you have concerns about your health, see your doctor or other health professional.
1Better Health Channel. (2023). Water – a vital nutrient. Victoria State Government, Department of Health.
2National Health and Medical Research Council. (2022). Australian Dietary Guidelines: Summary. Australian Government.
3Zhang, N., Du, S. M., Zhang, J. F. et at. (2019). Effects of Dehydration and Rehydration on Cognitive Performance and Mood among Male College Students in Cangzhou, China: A Self-Controlled Trial. International Journal of Environmental Research and Public Health, 16(11), 1,891.
4National Kidney Foundation. (2015). 6 tips to be ‘water wise’ for healthy kidneys. National Kidney Foundation.
5Better Health Channel. (2023). Sweat. Victoria State Government, Department of Health.
6Dennis, E. A., Dengo, A. L., Comber, D. L., et al. (2009). Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older adults. Obesity (Sliver Spring), 18(2), 300-307.
7Healthdirect. (2023). Drinking water and your health. Healthdirect.
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