How much water do we actually need?

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Today we are having a heat wave! It is supposed to get up to 43 degrees Celsius, which is 109.8 degrees Fahrenheit. Pretty hot for us! And one of my little munchkins has a fever! Seems we cannot escape illness lately. When they go down for their nap I will get back to sterilizing and airing everything out! Usually we get sick more frequently in winter, however, this summer seems to have hit us up a bit harder. We have been really busy and active, so maybe it is just a sign that we all need more rest!

I thought it would be a good day to do a post about water!


The amount you should drink changes daily, which makes sense. It is dependent on our size, physical activity, the weather, time outdoors and our current health condition. Every system in our body is dependent upon water! It the most important “chemical” that our body needs to function.

The average for women in a temperate climate is 2.2 litres a day (9 cups) and 3 litres (13 cups) for men (Source). So a little more then the usual 8 recommended glasses.

Children and older adults are more prone to dehydration, as they are not as good at regulating their body temperature or gauging thirst. As we age our water needs generally don’t go down, but apparently our ability to recognise (and therefore, act upon) thirst does.

Fruit Bowl

We can obtain about 20% of our daily water needs from food. It makes sense that juicy fruits are so attractive in summer! On the flip side alcohol can work to dehydrate us, so limit the cocktails on hot summers day!

Generally if we are eating a balanced, healthy diet we shouldn’t need extra electrolytes from drinks. However, if we are dehydrated and depleted we can become low on necessary electrolytes. We lose a lot of electrolyes when we sweat. So it is definitely not a bad idea after working out on a hot day to replenish with a sports drink – or my favourite coconut water!

Really I need to get better about this whole drinking enough water thing. Ironically the time in my life when I was “best” at remembering to drink enough water was when I worked at a desk job, under airconditioning.  Drinking water was an awesome excuse to get up out of that desk!

How do you go with getting enough water? Any tips or tricks for encouraging yourself to drink more/ enough? For those of you in Sydney – I hope you’ve managed to keep cool today and stay healthy and safe!

Jess xoxox


10 Responses to How much water do we actually need?

  1. I drink a lot of water daily, about 3-4 liters! In addition to the heat, I find that having a bottle next to me at all times helps me drink more throughout the day. For me, I find that water is an “outta sight, outta mind” thing- it has to be in front of me otherwise I probably won’t drink enough! Happy Tuesday :)!

  2. 109?! That’s crazy hot! Wishing for cool weather for you soon!
    I used to actually drink too much water! I was a bit waterlogged and only discovered this after seeing an accupunturist. I was, on average, drinking around 100 ounces a day, not including herb tea and coffee! Now I save our glass milk bottes which are 32 or 64 ounces each, and each of us in the family has one filled for the day. My 4 yr old uses the cream jar which is smaller, more like 16 ounces I think. So cute 🙂 My goal is to refill my bottle once a day. I like that we’re recycling, and the bottles are pretty cute to have out on the counter. On runs I drink based on thirst. There again, I used to drink too much, especially when I ran the Kona Half. I was so worried about dehydrating that I went overboard in the other direction and felt horrible after. Great reminder about the kids!
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    • I love that your whole family sets their bottles out! Another reminder to me of how much those little ones are watching!!
      In the past I’ve had days where I have drunk too much water. I went through a phase in college where I made myself dizzy a few times because I was drinking to much too quickly. Lately I have definitely been on the opposite end of the spectrum.

      • I do this too, I have a specific water bottle for me and one for each of my kids and keep track of how many times I refill it so I know if anyone is short on their water intake (usually its me).

        I also always make the first drink when we sit down at the table for a meal water. My kids see anything other than water as a bit of a treat !

  3. Drinking water is actually something I do well! When I was working I drank water ALL day and would have consumed at least 3 litres before heading home at the end of the end (when I’d continue drinking it!). My gym water consumption was on top of that!

    (Of course, I also needed that amount of water to make up for my excessive diet coke habit!)

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