Water

• Water

  • Water requirements depend on many factors such as: size, climate (exposure to heat or cold conditions), physical activity level, protein intake, high fibre diets, gender (males 3.4L and female 2.8L) Australian and New Zealand Reference Values
  • Foods contribute approximately 20% (700-800mL) of total daily water intake
• Foods contribute approximately 20% (approx. 700-800mL) of total daily water intake
• Water


  • Water is undoubtedly the best drink for hydration and contains 0kJ
  • Other sources of hydration are milk, tea, coffee, juice, cordial, soft drinks, sports drinks, and alcohol
  • However, these sources contain other nutrients and energy
  • Caffeinated beverages (tea, coffee, soft drinks) and alcohol promote greater water loss - act as a diuretic if more than three cups are consumed
• Other sources of hydration

  • milk
  • tea
  • coffee
  • juice
  • cordial
  • soft drinks
  • sports drinks
  • alcohol
• Other hydration sources contain other nutrients & energy
• Caffeinated beverages (tea, coffee, soft drinks) and alcohol consumed in excess (>3 cups)


  Promote greater water loss - act as a diuretic
• Average adult body composition

  60% water, where it makes up 75% of lean body tissue, 25% of adipose tissue and 90% of blood plasma
• Bodily proportion of water

  Smaller in female, obese people and elderly people as they have a lower percentage of lean body tissue
• Water

  • Carrying nutrients and waste products throughout the body
  • Known as a "universal solvent" because it is capable of dissolving more substances than any other liquid
  • Dissolves amino acids, glucose, minerals, etc. for transport
  • Allows nutrients to be efficiently transported in blood, which is predominantly made of water
  • Carries waste to the kidneys for filtering and excretion through urine
• Regulating Body Temperature

  • Water allows heat to be released from the body when air temperature is higher than body temperature. The body will sweat (perspire) which evaporates from the surface of the skin, cooling the body.
• Water

  • Regulating body temperature - allows heat to be released from the body when air temperature is higher than body temperature, through sweating and evaporation
  • Supporting digestion - saliva moistens food for easy movement through the digestive tract, and assists in producing soft stools, preventing dryness and constipation
• Functions of Water

  • Lubricating & Moistening body joints/tissues
  • Moistening air breathed in via the nasal cavity and mouth
  • Maintaining blood volume
  • Acts as a shock absorber for joints/eyes/brain/spinal cord and foetus during pregnancy
• Dehydration


  Caused by not consuming enough fluid and losing more than we intake, through hot and humid environmental conditions, illness, the excessive consumption of diuretics and strenuous physical activity
• • Signs of dehydration include mouth becoming dry, weakness, fatigue, headaches, fevers, delirium, and kidney damage, with the worst case scenario being death
  • Occurs through water deprivation or excessive water loss
• Water intoxication


  Happens when someone consumes too much water, affecting normal balance of important electrolytes (sodium, potassium) & can cause kidney damage. It is rare and symptoms include confusion, headaches, brain swelling, convulsions and even death.
• Supporting Digestion

  • Digestion starts with saliva. Saliva moistens food for easy movement through the digestive tract. Water also assists in producing soft stools, preventing dryness and constipation.