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How much water do I need?


The best way to tell is based on the colour of your urine.

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How much water do I need?

You’ve probably heard that people need about 8 glasses of water each day to stay hydrated. True? Well, kind of...

What do the experts say?

The Australian Guide to Healthy Eating suggests to ‘drink plenty of water’, and our Nutrient Reference Values advise 2.1L for women, and 2.6L for men. However, this figure can be ambiguous, and isn’t applicable to the entire population. A more accurate recommendation can be taken as 30-35mL/kg body weight. Its important to note that other fluids such as tea, coffee, and juice all count as fluid, and a plenty of food also contains water - like fruits and vegetables.

What effects how much water I need?

Lots of different things effect how much water you actually need each day. Your weight can be used as a baseline estimate, but other factors include:

  • Pregnancy and lactation
  • Exercise and physical activity
  • Hot and/or humid climates
  • High protein diets

How can I actually tell if I’m drinking enough?

If you’re feeling particularly thirsty, chances are you are on the way to dehydration, so paying attention to your thirst cues is helpful. However, one of the best ways to see if you’re drinking enough water is from the colour of your urine. Normal pee should be a pale straw colour. If your pee is so colourless that it looks like water, you probably drank more than you needed. Very dark yellow pee usually means you are a bit dehydrated and need to drink more water.

How much water do I need?
How much water do I need?
Your Personal Healthy Eating Quiz

What you eat or don’t eat affects how you look, feel and perform. Take our short quiz to find out what foods you could introduce to help you be your best.

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

Take the Healthy Eating Quiz