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Drink more water

Why is Drinking Water important?

Water is necessary for our bodies to be able to function. It’s used in many of the processes that go on inside your body everyday, and you can’t live for very long without water (usually only a few days). Even though up to 70% of your body is water, water isn’t stored in the body, and any excess water that isn’t needed leaves the body as urine.

Even though we get around one litre of water from the foods we eat (usually fruit and vegetables), we need around 2-3 litres (8-12 glasses) of water a day to make up for water we lose through sweat and water used by our body when processing food etc. Therefore it is really important that we drink water regularly throughout the day to meet these requirements.

Children and the elderly are most at risk of dehydration as a result of decreased water intake because their thirst mechanisms don’t work as well as in adults.


Did you know? Feel thirsty is a sign that your body is already partly dehydrated


Why Water is a Better Choice

Drinking more water is also important for reducing the amount of sugary drinks we have, such as fruit juices, soft drinks, cordial and flavoured milks. While these drinks can be part of a balanced and healthy diet, they should be limited for a number of reasons:


  • To Limit Energy Intake (which can help to manage weight)

  • Sugary drinks can contain lots of energy (kilojoules or calories), that can lead to weight gain if you consume more energy than your body uses

  • However water contains no calories/ kilojoules (energy)


  • To Prevent Tooth Decay

  • Sugary drinks are a favourite food of the bacteria that live in your mouth and on your teeth. When these bacteria feed on sugar they make acid which damages your teeth

  • Food acids found in sugary soft drinks can also damage your teeth

  • Tap water contains fluoride which helps to strengthen teeth and helps to prevent tooth decay


  • Financial Costs

  • Water is free!!! Whereas cordial, sports drinks, soft drinks, energy drinks, flavoured milks and fruit drinks all cost a significant amount of money- especially if you are drinking a lot of them

  • It can also cost lots of money if you need to fix damage to your teeth caused by sugar-eating bacteria


Making drinking water easy


Drinking more water can be easy! Here are a few suggestions on how you can increase the amount of water you and your family drinks each day:

  • Start your day with a glass of water when you wake up

  • Carry a bottle of water with you everyday- while you’re shopping, driving, walking, etc

  • Always have a jug of water in the fridge, or on the bench at home, and at work

  • Put a jug of water on the table for mealtimes

  • Try a slice of lemon or orange, or a strawberry, in a glass or jug of water for a twist

  • If you feel hungry, drink some water first- sometimes we’re thirsty rather than hungry

  • Never say no to a glass of water when offered by someone

  • If you are going to have a soft drink, fruit juice or cordial, have a glass of water first, and again afterwards (to wash the sugar off your teeth)

  • Have a glass of water every time you go to the toilet to replace the water you’ve lost

  • When it’s cold, try hot water with lemon or herbal tea