Let’s be honest: most of us know we should drink more water, but end up reaching for coffee, fizzy drinks, or that post-work glass of wine instead. While fancy water bottles like Stanley Cups may help some people stay hydrated, others need a more serious wake-up call.
Here’s one: your body is about 50% water, and losing even a small amount daily through sweat, breathing, and bathroom visits means you need to refill constantly. Go too long without enough water, and you're flirting with dehydration — a condition that can lead to headaches, fatigue, poor concentration, constipation, confusion, and urinary tract infections (UTIs). Trust us, UTIs are not fun.
So, how much water should you actually be drinking at each stage of life? Let’s break it down:
🧒 Children (Ages 4–8): ~1.2 Litres Per Day
At this age, kids should aim for six to eight small glasses (about 200ml each) every day. Water supports growth, keeps energy levels steady, and helps avoid constipation and fatigue.
👦👧 Teenagers (Ages 14–18):
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Boys: 1.6 to 1.9 litres/day
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Girls: 1.5 litres/day
Teenagers are growing rapidly and often active, so hydration is critical. Water keeps their metabolism efficient, supports muscle function, and maintains concentration during school or sports.
👨👩 Adults Under 60:
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Men: 2 litres/day
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Women: 1.6 litres/day
This is your classic hydration advice. Daily water intake helps maintain energy levels, keeps digestion smooth, and supports brain function — especially for those long office hours or workouts.
👵👴 Adults Over 60: 1.6 to 2 Litres Per Day
As we age, our sense of thirst declines, even though our hydration needs stay the same. Whether male or female, older adults should aim to drink 1.6 to 2 litres daily to support joint health, kidney function, and overall vitality.
🚨 Quick Reminder:
Water needs can increase if you're:
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Exercising regularly
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In hot or dry weather
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Sick or recovering
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Pregnant or breastfeeding
✅ Tips to Stay Hydrated:
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Keep a refillable bottle with you
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Add fruit or herbs (like lemon or mint) to make water more enjoyable
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Set reminders or use hydration-tracking apps
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Pair water with meals and snacks
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