How Much Water Should You Drink? Hydration & Healthy Fluids

Good hydration supports normal body function, but there is no single amount of water that is right for every person. Your fluid needs can change with your body size, activity level, diet, health, medications, pregnancy, breastfeeding and the weather.

Plain water is an excellent everyday choice. However, it is not true that only filtered water counts toward hydration. Water from other drinks and moisture in foods also contribute to your total fluid intake.

How much water should you drink each day?

There is no universal requirement to drink exactly two or two-and-a-half litres of plain water every day. Fluid needs vary from person to person and can also change from one day to the next.

You may need more fluid during exercise, hot weather, illness, pregnancy or breastfeeding. Some medical conditions can require a specific fluid intake, so people with heart, kidney or other health conditions should follow advice from their healthcare professional.

Does only plain water count toward hydration?

No. Plain water is a healthy and convenient way to hydrate, but other drinks also contain water and contribute to fluid intake. Foods such as fruit, vegetables, yoghurt, soups and other water-rich foods can contribute as well.

Tea and coffee can contribute to hydration too. This does not mean every drink is equally nutritious: sugary drinks, for example, can add substantial sugar and kilojoules, so water remains a sensible first choice for everyday thirst.

Do you need filtered water to stay healthy?

For people using a regulated public drinking-water supply, a home filter is generally not necessary for health. In Victoria, drinking water supplied by water businesses is managed under a comprehensive regulatory framework and is treated and monitored for safety.

Some people use filters to change the taste or odour of tap water or to address a specific, identified water-quality issue. If you use a filter, choose one that is appropriate for the substance you want to reduce and maintain it according to the manufacturer’s instructions.

Can water filters treat health conditions?

There is no good evidence that filtered water can cure arthritis, diabetes, high blood pressure, high cholesterol, allergies, depression, kidney stones or the many other conditions sometimes attributed to drinking unfiltered water.

Adequate hydration is important for health, but drinking filtered water should not replace appropriate diagnosis or treatment. If you have persistent symptoms or a medical condition, seek advice from a qualified health professional.

Can a filter remove lead or other metals?

Some filters can reduce particular contaminants, including certain metals, but performance depends on the filter and the contaminant. A product should be validated for the substance you want it to remove and maintained correctly.

Lead in Australian drinking water can sometimes come from plumbing products within a building rather than from the public water supply itself. The Australian Drinking Water Guidelines lowered the health-based guideline value for lead to 0.005 mg/L, and from 1 May 2026 new plumbing installations conveying drinking water must use products that meet Australia’s lead-free requirements.

Should you flush a tap before drinking?

Water that sits in household plumbing for a long period can pick up metals from some plumbing materials. A simple precaution is to use cold tap water for drinking and cooking and allow it to run briefly after it has been sitting overnight or for longer periods.

Victorian health guidance suggests flushing a cold tap used for drinking for about 30 seconds first thing in the morning and for around two to three minutes after a long period of non-use, such as returning from a holiday. The flushed water can be collected for plants or other non-drinking uses.

Is cold water bad for you?

There is no general health requirement to avoid cold water or to drink water only at room temperature. Temperature is mainly a matter of comfort and preference for most healthy people.

Likewise, sipping water slowly can be comfortable, but there is no evidence that consciously tasting or smelling water makes your body metabolise it more effectively or means you will need less water.

How can you tell if you need more fluid?

Thirst is a useful signal for most healthy adults. Darker urine, a dry mouth and reduced urination can also occur when fluid intake is low, although urine colour can be affected by medicines, supplements and foods.

During exercise or hot weather, drink regularly and pay attention to thirst and how you feel. Very large amounts of water in a short period can also be harmful, so more is not always better.

What is the best everyday hydration strategy?

Keep water readily available and drink regularly across the day according to thirst and circumstances. Increase fluids when you are exercising or spending time in hot conditions, and choose water more often than sugary drinks.

If your water suddenly looks, smells or tastes unusual, do not simply rely on a household filter. Contact your water supplier for advice. During a boil-water advisory, follow the instructions issued by the relevant water authority or health department.

Frequently Asked Questions

Do I need eight glasses of water every day?

Not necessarily. Eight glasses can be a simple reminder, but individual fluid requirements vary with activity, climate, diet, body size and health.

Does coffee dehydrate you?

Coffee contains water and can contribute to daily fluid intake. For most people, moderate amounts of caffeinated drinks can be part of overall hydration, although water remains a useful everyday choice.

Is filtered water healthier than tap water?

Not automatically. Treated public tap water is generally safe to drink. A filter may be useful for taste, odour or a specific identified contaminant, provided the filter is suitable and properly maintained.

Can drinking more water help with weight loss?

Water itself is kilojoule-free and replacing sugary drinks with water can reduce energy intake. However, drinking extra water is not a stand-alone treatment for excess weight.

Can drinking water flush toxins from the body?

Adequate fluid helps normal kidney function and urine production, but drinking excessive amounts of water does not perform a special detoxification process. Your kidneys and liver continuously manage waste and many substances in the body.

Should I drink hot, cold or room-temperature water?

For most people, choose the temperature you prefer. There is no general requirement that water must be at room temperature to hydrate properly.

When might a water filter be worth considering?

A filter may be useful when you want to improve taste or odour or when testing or professional advice identifies a particular contaminant. Choose a certified product designed for that purpose and replace filter components as directed.

About Mick Jordan

Mick Jordan is a naturopath and Sports and Remedial Massage Therapist based in Brighton, Melbourne, with more than 30 years’ experience in natural therapies. He has a particular interest in nutrition, digestive health, sports performance and recovery, and takes an individual approach to helping clients improve their health and wellbeing.

This article is for general educational purposes and is not a substitute for personalised medical advice. Fluid requirements can vary significantly, particularly with some medical conditions and medications. If you have concerns about hydration, kidney or heart health, or your drinking-water quality, seek advice from an appropriately qualified health professional or your local water authority.