How Much Water Should You Drink by Age
Water is essential to our bodies. It makes up about 60% of our body weight and is crucial for our organs to function properly. But how much water should you be drinking? The answer isn’t always simple as it varies based on age, sex, and activity level. In this blog post, we will break down how much water you should be drinking by age.
Infants and Toddlers (0-2 years old)
For infants and toddlers, water intake will depend on their diet. Breast milk or formula will provide enough hydration for babies up to six months old. Once they start eating solid foods, water can be introduced in small amounts.
From 6 months to a year old, babies should be drinking about 4-8 ounces of water a day. After a year, toddlers should be drinking around 1-4 cups of water a day, depending on their weight and activity level. It’s important to monitor their water intake and make sure they are drinking enough to prevent dehydration.
Children (3-8 years old)
Children aged 3-8 years old should be drinking about 1-1.5 liters of water a day. This is equivalent to 4-6 cups of water. It’s important to note that this includes all fluids, not just water. Children can also get hydration from milk, juice, and other beverages. However, it’s important to limit sugary drinks like soda and sports drinks, as they can lead to weight gain and tooth decay.
Pre-Teens and Teens (9-18 years old)
Pre-teens and teens should be drinking about 1.5-2 liters of water a day, which is equivalent to 6-8 cups of water. This is important for their overall health and can improve concentration, mood, and athletic performance.
Teenagers are more likely to become dehydrated because they are often busy and may not prioritize drinking water. Encourage them to carry a water bottle with them throughout the day and remind them to drink water during meals.
Adults (19-64 years old)
Adults should be drinking about 2-3 liters of water a day, which is equivalent to 8-12 cups of water. This amount may vary depending on their weight, sex, and activity level. Men generally need more water than women due to their larger body size and muscle mass. Pregnant and breastfeeding women may also need to increase their water intake to support their baby’s hydration.
Seniors (65 years and older)
As we age, our sense of thirst may decrease, making it harder to stay hydrated. Seniors should aim to drink about 1.5-2 liters of water a day, which is equivalent to 6-8 cups of water. They may need to increase their water intake if they have certain medical conditions, such as diabetes or kidney disease. It’s important to monitor their water intake and make sure they are drinking enough to prevent dehydration, which can lead to confusion, constipation, and other health issues.
Here’s a table summarizing how much water you should drink by age:
| Age Range | Daily Water Intake |
| Infants (0-6 months) | Breast milk or formula |
| Infants (6-12 months) | 4-8 ounces (120-240 ml) of water daily |
| Toddlers (1-3 years) | 1-4 cups (240-960 ml) of water daily |
| Children (4-8 years) | 4-6 cups (960-1440 ml) of water daily |
| Pre-teens/Teens (9-18 years) | 6-8 cups (1440-1920 ml) of water daily |
| Adults (19-64 years) | 8-12 cups (1920-2880 ml) of water daily |
| Seniors (65+ years) | 6-8 cups (1440-1920 ml) of water daily |
Here’s a table summarizing how much water you should drink by age for individuals over 55:
| Age Range | Daily Water Intake |
| Seniors (55-64 years) | 8-10 cups (1920-2400 ml) of water daily |
| Seniors (65+ years) | 6-8 cups (1440-1920 ml) of water daily |
What does the research say?
In this study, scientists wanted to figure out how much water people of different ages in Australia should be drinking based on their body weight. Water is super important for our bodies, but the guidelines for how much we should drink might not be right for everyone. So, they looked at data from a big survey done in Australia from 2011 to 2013.
They asked over 10,000 people about what they ate and drank in a day and also measured how much they weighed. Then, they did some math to see how much water people of different ages and sexes should be drinking per kilogram (that’s a way to measure weight) of their body weight.
Here’s what they found:
For Kids (2-8 years old): On average, they should be drinking about 77 milliliters of water for each kilogram of their body weight. So, if a 20-kilogram kid should drink about 1,540 milliliters (or 1.54 liters) of water a day.
For Teens (9-18 years old): They should aim for about 40 milliliters of water per kilogram of their weight. So, if a 50-kilogram teenager should drink around 2,000 milliliters (or 2 liters) of water daily.
For Adults (19 years and older): Adults should have about 35.5 milliliters of water for every kilogram of their weight. For example, if a 70-kilogram adult should aim for about 2,485 milliliters (or 2.48 liters) of water each day.
They also found some other interesting things:
- If you’re taller or have a bigger waist, you might need a bit less water per kilogram of your weight.
- In winter, people tend to drink less water.
- Men, folks living in the countryside, and people with physically demanding jobs tend to drink a bit more water.
One big takeaway from this study is that the amount of water you need can change based on lots of things, like how old you are and where you live. So, it’s not always a one-size-fits-all answer. This research suggests that we might need to think about more than just age and weight when figuring out how much water we should be drinking.
Conclusion
Water is an essential nutrient that is necessary for our body to function properly. The amount of water we need to drink varies based on age, sex, and activity level. It’s important to monitor our water intake and make sure we are drinking enough to prevent dehydration.
Encourage children and teenagers to carry a water bottle with them throughout the day and remind them to drink water during meals. As we age, it becomes more challenging to stay hydrated, so it’s important to pay attention to our water intake and make sure we are drinking enough to support our health.
How do you make sure you are drinking enough water each day? Do you have any tips or tricks to share?
