Tea can also be an important source of fluid. Just remember to choose full-fat milk for children under 2 years old and low-fat and reduced-fat varieties for everyone else. However, milk is about 90% water and is an important fluid, especially for children. Water from the tap is also mostly free and generally available wherever you go. If the idea of having to drink lots of cups of water a day doesn’t appeal, don’t worry – fluids include fresh water and all other liquids (such as milk, coffee, tea, soup, juice and even soft drinks).įresh water is the best drink because it does not contain energy (kilojoules) and is best for hydrating the body. For example, it is likely that athletes exercising in mild conditions will need less fluid than athletes competing at high intensities in warm conditions. Exposed to warm or hot conditions, to replace the extra fluids lost through sweat.Īlthough activity levels affect the amount of fluid needed, there are many factors that influence the fluid needs of athletes during training and competition.Physically active, to replace the extra fluids lost through sweat.Vomiting or have diarrhoea, to replace the extra fluids lost.On a high-fibre diet to help prevent constipation.On a high-protein diet, to help the kidneys process the extra protein.Other people might need more fluid than the amount listed and will need to increase their fluid intake if they are: Who eat a lot of high-water content foods (such as fruits and vegetables).Some people may need less fluid than this. These adequate intakes include all fluids, but it’s preferable that the majority of intake is from plain water (except for infants where fluid intake is met by breastmilk or infant formula). # from breastmilk, formula, food, plain water and other beverages whether you’re pregnant or breastfeedingĠ.8 litres total (with 0.6 litres as fluids).The amount of fluid your body needs each day depends on several factors, such as: The Australian Dietary Guidelines recommend that we drink plenty of water but how much is enough? The remaining 70% or so of water required by the body must come from fluids (liquids). Water sourced this way can provide around 10% of the body’s water requirements. The process of digesting foods also produces a small amount of water as a by-product which can be used by the body. The body can get about 20% of its total water requirements from solid foods alone. Most foods, even those that look hard and dry, contain water. Serve as a shock absorber inside the eyes, spinal cord and in the amniotic sac surrounding the foetus in pregnancy.Moisturise the skin to maintain its texture and appearance.Aid digestion and prevent constipation.Reduce the risk of urinary tract infections (UTIs), such as cystitis by keeping the bladder clear of bacteria.Moisten mucous membranes (such as those of the lungs and mouth).Regulate body temperature through sweating.Help eliminate the by-products of the body’s metabolism, excess electrolytes (for example, sodium and potassium), and urea, which is a waste product formed through the processing of dietary protein. ![]() Keep the bloodstream liquid enough to flow through blood vessels.Maintain the health and integrity of every cell in the body. ![]() Water is needed for most body functions, including to:
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