How Much Water Should I Drink a Day? Your Complete Australian Fluid-Intake Guide
April 15, 2026
It’s common knowledge that drinking water is an important part of a healthy lifestyle, but knowing exactly how much you should be drinking every day can depend on different factors. So, if you find yourself asking “how much water should I drink a day?”, we’ve got you covered. Here’s a complete guide to daily water intake, referencing the official Australian Dietary Guidelines, which consider personal and environmental factors that impact your recommended intake. You’ll also find information about the health benefits of proper hydration as well as practical tips to help you consistently meet your water-intake goals.
Australian Dietary Guidelines: Your Daily Water Intake
The Australian Dietary Guidelines (ADG) state that the recommended daily water intake for adults is eight to 10 cups per day. Within these guidelines, there are slightly different recommendations based on factors such as age and gender. In Australia, one cup is 250mLs, meaning that your total daily water intake as an adult should be between 2L and 2.5L.
Recommended Fluid Intake for Adults
Within the ADG, there are different recommendations for men and women. Further to this, people who are pregnant and/or breastfeeding might require slightly more water every day. The guidelines recommend that adult women, aged 19+, should have eight cups of water per day, which equates to 2L. If you’re pregnant and/or breastfeeding, adding another cup of water is recommended, meaning you’ll want to drink nine cups of water every day or about 2.3L. The guidelines recommend that adult men over the age of 19 drink 10 cups of water per day, equating to 2.5L.
Recommended Fluid Intake for Children and Adolescents
The ADG considers different age groups in its recommendations for daily fluid intake and highlights that water is always the best choice. It’s recommended that children aged one to three should have four cups of water per day (1L), while those aged four to eight should have five cups (1.3L). When they’re between the ages of nine and 13, it’s recommended that children have five to six cups (1.3L–1.5L). Between the ages of 14 and 18, children and adolescents should drink six to eight cups (1.5L–2L) of fluid, ideally water, per day. If they are exercising or live in a hot climate, children will need to exceed these recommended amounts.
5 Key Factors That Increase Your Daily Water Needs
It’s important to note that the ADG’s recommendations are the minimum amount of water you should consume every day and certain factors will require greater fluid intake. These include:
Climate
Increased temperatures and hot weather put you at greater risk of dehydration, which is why you’ll need to drink more water when the mercury rises.
Activity
If you’re exercising or engaging in strenuous activity, it’s important to drink more fluid so your body stays hydrated.
Health
When you’re running a fever or experiencing symptoms of ill health, you’ll need to increase your water intake.
Age
Older adults may not feel thirsty and this is why it’s important to exceed the ADG recommendations on a daily basis if you’re over the age of 65.
Lifestyle
If you’re partial to coffee and/or alcohol, you’ll need to supplement these drinks with additional glasses of water.
Why You Need to Drink Enough: Benefits and Risks
Drinking enough water every day is essential to maintaining your physical and mental health. As the human body is around 60% water, it plays a crucial role in our bodily functions. Water is essential in delivering oxygen to all areas of our body, regulating our core temperature and ensuring waste is broken down efficiently. Not only does water intake help our bodies absorb nutrients and lubricate our joints, but it also helps flush toxins, sodium and other waste from our kidneys. This means that drinking the recommended daily water quantities can help to reduce the risk of kidney stones. Water is also essential for keeping us regular, meaning that you’ll reduce the risk of constipation if you’re drinking enough fluids. Drinking the recommended amount of water every day is one of the cornerstones of a healthy lifestyle and one of the easiest ways to achieve better overall health.
How to Check Your Hydration Status (Symptoms of Dehydration)
If you don’t consume enough water, you can be at risk of dehydration. Keep an eye out for symptoms of dehydration, including dry mouth, headache, dizziness and lightheadedness. Feeling thirsty can also be a sign of dehydration, as well as dark-coloured urine. If you’re experiencing these symptoms, you may be dehydrated and need to increase your fluid levels.
Practical Tips to Easily Increase Your Water Intake
Upping your daily water intake doesn’t have to be hard. It’s easy to make small changes that can increase your overall health. Carrying a reusable water bottle is an easy and environmentally friendly way to stay hydrated, no matter where you are. Choosing one with clear measurement markings will help you keep track of your water intake goals. Be sure to complement your meals and snacks with water so you’re creating a regular rhythm of hydration. Keep things interesting by adding natural flavourings to water, including lemon, lime and mint. Or, if you’re really keen to achieve your daily water intake limits, you can set alerts or reminders to stay on track.
The Water Quality Factor: Making Tap Water Delicious
Australia is lucky to have clean water available from the tap, but certain additives or impurities can impact its taste and health benefits. Additives, like chlorine, and the presence of hard-water minerals not only impact tap water’s flavour, but they can also be a barrier to consistent hydration. This is why more and more Australians are looking to advanced filtration solutions in their homes and offices to make tap water as drinkable as possible.
How Culligan Filtration Makes Hydration Easier
Culligan water dispensers are specifically designed to make hydration easier. Offering filtration that removes chlorine and impurities. Culligan’s systems supply you with significantly better-tasting water. Having access to pure, chilled, better-tasting water in your office is a game-changer, as you’re much more inclined to enjoy drinking it, making those ADG easily achievable and a healthy lifestyle more accessible.
To learn more about improving the quality and taste of your water and making it effortless to achieve your daily fluid goals, contact your local Culligan water expert today.
