Water makes up roughly 60-70% of the human body, and the fluid leaves your system constantly through breathing, sweating and urine. So, knowing how much water to drink daily isn’t just about thirst. It’s about keeping your body working well, step by step.
The old “eight glasses a day” idea is a general rule, but real daily water intake needs are different for each person. Factors like age, body size, lifestyle and even weather affect how much you should drink.
DAILY WATER INTAKE BY AGE GROUP
Understanding how much water to drink becomes simple when you break it down by age:
Children and teenagers
Ages 1–3: Around 1 litre per day (including water in food).
– Ages 4–8: About 1.2 litres.
– Ages 9–13: Around 1.6–1.9 litres.
– Teenagers (14–18): Nearly 1.9–2.6 litres, boys slightly more than girls.
– These recommendations help kids grow and stay active without dehydration.
Adults
– Men (19+): Around 3.1 litres a day.
– Women (19+): Around 2.7 litres a day.
This covers all fluids from drinks and food combined.
Pregnant and breastfeeding women
Mums-to-be need more water, pregnancy raises fluid needs to about 3 litres, and breastfeeding may need up to 3.1 litres.
Seniors (60+)
With age, the body’s ability to sense thirst weakens, so older adults should aim for 1.6–2 litres daily to avoid dehydration.
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