Your body is constantly losing water - through your breath, through your skin as perspiration, and through urine - so it's critical that it be replaced.

How much fluid do you need?

Exactly how much fluid you need each day depends on many factors including your gender, age and weight, your environment and your activity level1. Therefore individual fluid requirements vary making it difficult to recommended an amount per day. Instead the Australian National Health and Medical Research Council (NHMRC) suggest an Adequate Intake (AI) for fluids1:


AI for fluids1

Adult men

2.6L per day (approx. 10cups)

Adult women

2.1L per day (approx. 8 cups)

Boys 9 - 18yr

1.6 - 1.9L per day (approx. 6-8 cups)

Girls 9 – 18yr

1.4 - 1.6L per day (approx. 5-6 cups)

Think outside the water bottle!

Fluids from the beverages you drink and the foods you eat, from water to soups, soft drinks and juices, as wel as solid foods with high water content are your body's primary source of water. And remember all beverages hydrate and can help quench your thirst and provide your body with its daily fluid intake for proper hydration. In fact, research shows that flavor increases the quantity of fluids consumed. When consuming beverages that provide energy (kilojoules), including sugar-sweetened beverages, remember they contribute to your overall daily energy intake.  We offer beverages with and without kilojoules to help meet hydration needs.

All fluids count when it comes to hydration, just remember, it's important to stay hydrated while staying within your daily kilojoule needs.


1.       National Health and Medical Research Council (NHMRC), Nutrient Reference Values for Australia and New Zealand: Water. Accessed on the 15th June 2013 at: