How much water you need each day depends on several factors, including your age, sex, activity level, the weather, and how much fluid you get from food and other drinks. In Australia, your fluid needs can also increase during hot weather or when you are physically active and losing more fluid through sweat.
There is no single amount of water that everyone needs to drink every day. Your total fluid intake includes water as well as fluids from other beverages and foods.
A common recommendation is to aim for around 2 litres of fluids a day, but your individual needs can be higher or lower depending on your circumstances.
Australian dietary guidance considers total water intake, which includes water from drinks as well as the water naturally found in food. This means you do not necessarily need to drink 2 litres of plain water every day to meet your body’s fluid needs.
Your body also gives you signals when you need more fluids. Feeling thirsty is one of the simplest signs that it is time to drink.
Your daily fluid requirements can vary based on:
For most healthy adults, drinking regularly throughout the day and responding to thirst is a practical way to maintain hydration.
Yes. Your daily fluid intake does not have to come entirely from plain water.
A range of drinks can contribute to your overall fluid intake, including:
Food also contributes to your total water intake. Many foods naturally contain water, including fruit, vegetables, soups and other foods with a high moisture content.
This is why thinking about your total fluid intake is more useful than focusing only on the number of glasses of plain water you drink.
For more information, see the DrinkFacts guide to staying hydrated and learn more about the different beverages that can contribute to your daily fluid intake.
Your fluid requirements can change from one day to another. There are several situations where you may need more fluids than usual.
Physical activity increases fluid loss through sweating. The longer and more intensely you exercise, the more important it is to replace the fluids you lose.
Drinking fluids before, during and after exercise can help you maintain hydration.
For longer or more intense activities, your fluid and electrolyte needs may also be different from those of someone doing light exercise.
Australia experiences a wide range of climates, and hot conditions can increase fluid loss through sweating.
On hot days, particularly when spending time outdoors or being physically active, you may need to drink more than you would on a cooler day.
It is a good idea to have fluids available and drink regularly rather than waiting until you are very thirsty.
Sweating is one of the body’s natural ways of controlling temperature. However, significant sweating also means losing fluid.
How much you sweat depends on factors such as temperature, humidity, and exercise intensity, clothing and individual differences.
If you have been sweating heavily, replacing lost fluids becomes particularly important.
You don’t have to be doing intense exercise for your fluid needs to change. Walking, outdoor work, sports and other physical activities can all increase fluid loss, particularly in warm conditions.
If you are active for long periods, make sure you have access to suitable fluids throughout the day.
Some illnesses can increase fluid loss, particularly when accompanied by vomiting, diarrhea or fever.
If you are unwell and concerned about dehydration or your fluid intake, seek advice from a healthcare professional.
Fluid requirements can also change during pregnancy and breastfeeding.
People who are pregnant or breastfeeding should follow advice from their healthcare professional about their individual nutrition and fluid needs.
How Much Water Should You Drink When Exercising?
There is no single amount of water that everyone should drink during exercise.
Your requirements depend on factors such as the duration and intensity of the activity, the temperature, humidity and how much you sweat.
For shorter or less intense activities, water is generally a suitable choice for staying hydrated. During longer or more demanding exercise, replacing fluids and electrolytes lost through sweat may become more important.
The key is to avoid both inadequate fluid intake and excessive drinking.
If you exercise regularly, pay attention to your thirst, sweating and the conditions in which you are exercising. You can also learn more about hydration during exercise in our dedicated guide.
How Can You Tell If you’re Drinking Enough Water?
Thirst is one of the body’s natural signals that you need fluids.
Urine colour can also provide a useful general indication of hydration. Darker urine can occur when you are not getting enough fluids, while pale yellow urine is generally associated with better hydration.
However, urine colour can be affected by factors other than hydration, including some foods, supplements and medications.
Other signs that you may need more fluids can include:
Severe dehydration can be serious. If you are experiencing concerning symptoms or are unable to keep fluids down, seek medical advice.
Does Coffee Count Towards Hydration?
Yes. Coffee contributes to your overall fluid intake.
Coffee contains caffeine, which has a mild diuretic effect, but the amount of fluid in a typical cup of coffee still contributes to your body’s overall fluid intake.
This means you do not need to automatically exclude coffee when considering how much fluid you consume during the day.
However, coffee and other caffeinated drinks can vary considerably in their caffeine content, so it is still important to consider your overall caffeine intake.
Read our guide to [coffee and hydration] to learn more about how caffeinated drinks fit into your daily fluid intake.
Yes. Tea can also contribute to your overall fluid intake.
Like coffee, some teas contain caffeine while others are naturally caffeine-free. The presence of caffeine does not mean that the fluid in tea should simply be ignored when considering your daily intake.
Tea can therefore be part of a normal daily hydration routine.
The amount of caffeine can vary depending on the type of tea, how it is prepared and the serving size.
Australia’s climate can make hydration particularly important, especially during hot weather.
Here are some simple ways to maintain your fluid intake:
Keep fluids available
Having a bottle or glass of water nearby makes it easier to drink regularly throughout the day.
Drink regularly
You don’t need to wait until you are extremely thirsty before drinking. Make fluids part of your normal daily routine.
Pay attention to hot weather
On hot days, you may lose more fluid through sweating. Take this into account when planning outdoor activities.
Drink during physical activity
If you are exercising or working outdoors, make sure you have suitable fluids available and replace fluids lost through sweating.
Include a variety of fluids
Water is an important source of hydration, but other beverages can also contribute to your total fluid intake.
Eat water-rich foods
Fruit, vegetables and other foods with a high water content can contribute to your overall water intake.
Consider your individual needs
There is no universal amount that everyone needs to drink every day. Your fluid requirements can change depending on your body, activity level, environment and circumstances.
How much water should you drink a day?
There is no single amount that applies to everyone. Your daily fluid requirements depend on factors such as age, sex, activity level, temperature and how much fluid you obtain from food and other beverages.
Is 2 litres of water a day enough?
For some people, 2 litres of fluid may be enough, while others may need more or less. Remember that your total fluid intake includes water from beverages and food, not just plain water.
Does coffee count towards water intake?
Yes. Coffee contributes to your overall fluid intake. Although coffee contains caffeine, the fluid it provides still contributes to hydration.
Does tea count towards hydration?
Yes. Tea contributes to your overall fluid intake. Both caffeinated and caffeine-free teas can provide fluid.
Does juice count towards your daily fluid intake?
Yes. Juice contributes to your total fluid intake. However, different juice and fruit drink products have different nutritional profiles, so it is useful to consider the type and amount you consume.
Do you need more water in hot weather?
You may need more fluids in hot conditions because your body can lose more fluid through sweating. Your requirements will depend on factors such as temperature, activity level and how much you sweat.
How much water should you drink when exercising?
There is no single amount that is right for everyone. Fluid needs during exercise depend on the duration and intensity of activity, environmental conditions and individual sweat losses.
There is no magic number of glasses of water that everyone in Australia needs to drink each day.
Your total fluid intake comes from a combination of drinks and food, and your requirements can change depending on your activity level, the weather and your individual circumstances.
For most healthy adults, drinking regularly, responding to thirst and paying attention to situations that increase fluid loss can help support good hydration.
Whether you’re drinking water, tea, coffee, milk or other non-alcoholic beverages, what matters is your overall fluid intake and the needs of your body.
