The Importance of Hydration: How Much Water is Enough?

It’s important to know about the importance of hydration and how much water is enough, especially as we start to increase our level of physical activity. When our body’s demand for adequate hydration increases, it is important to understand why and what we can do about it. 

As we become fitter, our bodily functions such as digestion, respiration, and circulation are increased.

The energy produced during exercise places a greater demand on these systems in order to allow our bodies to move more.

Think of food as the fuel we put in our car, which provides the car with energy to move, and the water in our body as the oil in the car that allows for those processes to happen more efficiently.

When adequately hydrated, our body is better at regulating our temperature, especially during exercise.

Dehydration and Issues


If we don’t keep our body adequately hydrated we become dehydrated, which can cause an array of different problems such as:

1. Lack of Energy:

When your body isn’t adequately hydrated, the blood becomes thick and does not flow effectively.

This can prevent efficient transportation of oxygen-rich red blood cells and glucose which is essential for energy production.

2. Constipation:

The production of body waste is hampered by dehydration. Think of pumping cement, the more water in it, the easier it will come out of the pipes!

3. Joint Pain and Stiffness:

In our joints, we have a substance called synovial fluid. This fluid acts as a lubricant, and, as you probably guessed, it’s made up of mostly water.

By not having enough water in our system, (especially as we become more active) our body’s joints will dry out and can become ineffective. The lack of lubrication will cause more wear and tear on our joints, and lead to pain!

4. Skin:

The human skin loses its elasticity as we age. Couple that with dehydration and the skin becomes like a wilted tree that has lost its turgor.

5. Kidneys Problems:

The kidneys are one of the most hard-working organs in the human body. Their main role is to act as a purification system for the blood, filtering out and excreting waste products through urine.

When we are dehydrated our urine has a higher concentration of waste. This can lead to the formation of crystals which can affect kidney function and lead to kidney stones.

The Importance of Hydration and the top 6 benefits of being hydrated

1. Cognitive Sharpness: Being adequately hydrated not only makes the body perform better, but keeps the mind sharp.
2. Effective Nutritional Transport: Having sufficient water within your body helps to keep the nutrients flowing around your body and improving the elimination of waste products and toxins.
3. Temperature regulation: Water serves the body as the natural cooling system of the body thus regulating the body’s internal temperature. 
4. Weight Management: Drinking water can help promote the feeling of fullness and can in turn prevent overeating. 
5. Joint Lubrication: Water plays a key role in maintaining the levels of synovial fluid in our joint which acts as shock absorbers preventing pain
6. Mood Enhancement: Being hydrated to can assist with an overall level of mood stability and a more positive outlook on life’s daily tasks. 

Hydration – How to Stay Well Hydrated


Water should always be your drink of choice for maintaining hydration, but some fruits have between 80 to 98% water content. Besides, these are a valuable source of some of the body’s essential electrolytes.

Remember alcoholic drinks and those high in caffeine act as a diuretic and will increase dehydration.

How Do I Know if I am Hydrated Enough?

There are many different opinions on how much water we should drink a day, but an easy one to remember is: 30-40 mls per kg of your body weight. You may need to increase this, as you increase your level of activity.

EXAMPLE: an 80kg person should consume 2400 mls — 3200 mls per day. i.e. 80 x 30 = 2400 mls or 2.4L 

The best indicator of how hydrated you are however, is simply to look at the colour of your urine. This should be a straw colour. (Be aware that some vitamins etc. will change the colour of your urine).

Stay hydrated, stay healthy and stay happy. 😃

Kind regards,


Heath Jones Founder of Active & Ageless - Over 50s health club in Hurstville & Canterbury

Heath Jones is the founder of Active & Ageless and has over 20 years’ experience in the Health & Wellness space.

He holds the following qualifications:

Bachelor of Nursing

Postgraduate in Exercise Science

Diploma of OHS

Cert 3 & 4 Fitness

Cert 4 Training & Assessment

Older Adults trainer