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When it’s hot outside, it’s important to stay hydrated. I’ve been especially mindful of this during the summer. My daughter spends her days outside at camp and my son has workouts for football a few times each week, often coming home very sweaty. It got me thinking about keeping them hydrated.
Individual water needs depend on many factors including one’s age, sex, activity level, and overall health. The following chart is a guide for daily water intake based on each age group.
| Age | Daily Adequate Intake |
| 1-3 years | 4 cups, or 32 ounces |
| 4-8 years | 5 cups, or 40 ounces |
| 9-13 years | 7-8 cups, or 56-64 ounces |
| 14-18 years | 8-11 cups, or 64-88 ounces |
| Men, 19 and older | 13 cups, or 104 ounces |
| Women, 19 and older | 9 cups, or 72 ounces |
| Pregnant women | 10 cups, or 80 ounces |
| Breastfeeding women | 13 cups, or 104 ounces |
Source: National Academies of Sciences, Engineering, and Medicine
An additional 20% of our total water needs come from water-rich foods like leafy greens, cucumbers, bell peppers, celery, berries, and melons.
It’s important to note that the amounts listed in the chart are not a daily target but a general guide. Each person’s exact fluid needs vary, even day-to-day. Sweating during exercise, or being out in hot and humid weather, often requires additional fluids. And your body also loses fluids that would need to be replaced when you have a fever, vomiting or diarrhea.
Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. However, the body’s ability to regulate fluid intake and thirst decline as we age so older adults may need to use other strategies to make sure they are staying hydrated. It’s a good idea for everyone to drink a glass of water with each meal, between meals and before, during, and after exercise.
In addition to water, beverages such as milk, juice and herbal teas are composed mostly of water. Even caffeinated drinks, such as coffee and soda, can contribute to your daily water intake. It’s a good idea to limit sugar-sweetened drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which may provide more calories than needed and can be hard on your teeth.
Get creative when upping your liquid intake! Add a variety of fruit to your water or try making a refreshing treat like Fruit Slush to keep you hydrated on a hot summer day. Give it a try today!
