Water and Nutrition

Water and Nutrition

Water makes almost two-thirds of our entire being. It gives us life and therefore it is vital to replenish the fluids frequently in out body. Drinking enough water to cycle the fluids in our body is very essential. People who are health conscious meet their fluid needs by drinking plenty of water and other fluids. Mostly the needs are met by water and hot/cold beverages that we intake. However we also take fluids in the foods that we eat. There are lots of foods with high water content such as celery, tomatoes or melons.

Water helps your body

  • Stabilize the body temperature
  • Lubricate and cushion joints
  • Protect your spinal cord and other sensitive tissues
  • Get rid of wastes through urination, perspiration and bowel movements.


The human body can last weeks without food, but only days without water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones. The amount we need depends on our body size, metabolism, the weather, the food we eat and our activity levels.


Sources of Fluid

Fluids include fresh water and all other liquids like milk, coffee, tea, soup, juice and even soft drinks. Fresh water is the best drink because it does not contain kilojoules and is best for hydrating the body.

Milk (particularly low-fat varieties) is an important fluid, especially for children, and is about 90 percent water. Tea can be an important source of fluid. Tea can help you meet your daily fluid recommendations, and is a source of anti-oxidants and polyphenols, which appear to protect against heart disease and cancer.

Fresh fruit is preferable to fruit juice because it has more fibre and nutrients and less sugar.


Why avoid sugary and artificially sweetened drinks?

The dietary guidelines suggest and recommend that people limit their intake of drinks containing added sugar, including sugar-sweetened soft drinks and cordials, fruit drinks, vitamin-style waters, flavoured mineral waters, energy and sports drinks.

Consumption of sugary drinks provides excessive energy (kilojoules) to the diet, but no other essential nutrients. Therefore it results in weight gain in both children and adults, as well as reduced bone strength and tooth decay.


How to increase your water intake?

  • Add a squeeze of lemon or lime juice to plain water to add variety if you feel plain water is boring.
  • Keep a bottle or glass of water handy on your desk while you are working or in your bag when you are traveling.
  • Add ice cubes made from fresh fruit to a glass of water.