21/01/2026
How much water you should drink every day,
based on your age.
If we’re being completely honest with ourselves, we all know we need to drink more water. We bought giant Stanley Cups with the best of intentions, but our daily fluid intake still predominantly consists of tea, a crisp Diet Coke or two, and some wine after work. But this isn’t really doing us any favours. Our bodies consist of 50% water, and we lose some of this each day through breathing and sweating, so we need to ensure we’re constantly replenishing this. If we didn’t, we wouldn’t survive for more than a few days. Not replenishing enough water each day can cause us to become dehydrated, and according to Dr Jonathan Webster, this can have a major impact on our health and well-being.
The Doctify GP tells Metro that there are several nasty side effects of dehydration, including headaches, confusion, tiredness, constipation, lack of concentration and urinary tract infections (UTIs). Never experienced a UTI? Count your blessings, as they can be agony. Trust me, it’s not something you want to have to deal with. According to the NHS, most of us need between 1.5 to two litres per day, and while plain old water is the best thing for this, it can also be consumed through various foods and drinks that contain water, such as tea and coffee, as well as things like milk, melon, soups and stews. This is a rather general recommendation, though, and the exact amount of fluid a person requires can vary by age and gender. Dr Webster has shared a more detailed breakdown of how much we should be drinking each day, depending on
the stage of life we’re at.
Young children, under the age of eight, should aim for about 1.2 liters of fluids per day, according to Dr Webster. This is the equivalent of six to eight 200ml glasses. ‘Their bodies are still developing, and hydration is crucial for brain function, digestion and regulating body temperature,’ he explains. But the expert warns you’ll likely have to encourage the little ones to drink regularly, as they might not be able to recognise that they are thirsty. Teenagers: 1.6 to 1.9 litres for boys and 1.5 litres for girls per day .
Turns out teenagers need to drink more than most of us, especially those aged between 14 and 18. During this key period of growth, their hydration needs rise, and water is essential for helping them maintain energy, support their metabolism and aid in muscle function. Teen boys need a little more water than girls, and Dr Webster recommends between 1.6 and 1.9 liters for them per day. For teenage girls, the requirement is a little less at 1.5 liters. For reference, 1.5L to two liters is the equivalent of about three to four pint glasses of water, so you can use this as a rough guide.
The general advice for adults under the age of 60 is for men to drink two liters of water per day, and women to have 1.6 liters. However, Dr Webster notes that factors such as exercise, climate and diet will influence individual needs. He states: ‘Proper hydration helps with temperature regulation, kidney function and concentration.’ Those over 60 should aim for an intake of between 1.6 and two litres per day, and this goes for both men and women, as it’s important everyone drinks enough as they get older. Dr Webster says this is because our thirst sensation decreases with age, making dehydration more likely.
Staying hydrated is a must as it supports joint health, digestion and helps to prevent urinary tract infections. The expert adds: ‘Conscious effort to drink regularly is key.’ According to the NHS, the best way to tell if you’re dehydrated is to check the colour of your urine. If you’re drinking enough fluids, it should be the colour of white wine. Any darker and you should probably go pour yourself a cup. According to healthcare professionals, the exact amount will vary depending on a person’s age, gender, activity level, the climate and their overall health state.
Dr Nadira Awal, a Doctify-rated GP, who is the founder of Pause and Co Healthcare, has shared a closer look at reasons why a person may need to drink more water. However, she shared an important disclaimer, saying that ‘while these guidelines provide a general framework, the best indicator of appropriate hydration is frequently listening to your body’s cues and examining the colour of your urine.’ She continued: ‘Thirst is a reliable indicator that your body requires more fluids, while pale yellow urine typically suggests enough hydration.
Pregnancy and Breastfeeding - Dr Awal claims a woman’s water requirements rise during pregnancy and breastfeeding. She says: ‘During pregnancy, the recommended intake is approximately 10 cups (2.3 liters) per day. This heightened demand persists after, particularly among lactating women. Lactating women should aim for about 13 cups (three liters) of water each day to support milk production and keep themselves hydrated.’
Physical activity levels - Exercise or strenuous physical work can ‘drastically’ raise fluid requirements. It is recommended that you drink two cups of water before starting exercise and then have one cup every 15 to 20 minutes of activity you carry out. Then continue to drink water after your workout to replenish any fluids lost through sweat.
Climate and environment - Where you live can also be a factor, depending on whether there’s a lot of hot weather or if you’re at a high elevation. According to Dr Awal, both of these things can cause increased fluid loss, as people tend to lose water through sweat and respiration. ‘Individuals in these conditions should be especially mindful of their water intake, seeking to drink water regularly throughout the day, even if they do not feel thirsty,’ she advises.
Health issues - For those experiencing fever, vomiting or diarrhea, it is critical to increase water intake to restore lost fluids and avoid becoming dehydrated. Dr Awal claims: ‘The exact amount required will vary depending on the intensity and duration of the sickness, but in general, strive to drink enough to maintain urine pale and avoid thirst.’
