Hydration Requirements Change as You Age

Water is a key element of life, and getting enough is essential to proper health. We might consider drinking an extra glass or two of water on hot days or after a vigorous workout, but most of us aren’t likely to compensate for advancing age. Here’s what every person should know about hydration requirements by age.

Hydration Requirements for Children

Children’s water needs can vary by weight. Those up to 10 kilograms (22 pounds) should drink 100 milliliters (ml) of fluid per kilogram(kg) of weight. For example, a 20-pound child should drink 900-1,000 ml (about 3.8-4.2 cups) of water every day.

Children over 20 kg (44 pounds) should drink 1,500 ml plus an additional 20 ml for every additional 20 kg daily. Using this math, an 80-pound child needs about 7.6 cups of water each day, but one that weighs 100 pounds needs closer to 8.4 cups. Parents should consult their pediatricians if they have any questions about a child's individual needs.

Hydration Requirements for Healthy Adults

Our requirements can vary, depending on environmental differences and activity levels. On average, active women between the ages of 19 and 30 should drink a recommended 2.7 liters (about 11 cups) of water daily; men in the same age group should drink 3.7 liters (about 15 cups).

Mayo Clinic reminds us that we get some of our daily water from fluids other than water, and we even get some hydration from the foods we eat, so sticking to the old “eight 8-ounce glasses a day” rule of thumb may be adequate for most healthy people.

Getting Enough Water as We Age

But what few seem to know is that many people need to increase water intake with age, says Healthline, warning that we have a greater tendency to “dry out” the older we get. We may regulate our sweating less effectively, and our thirst signals may weaken, further increasing dehydration risks. 

People who are middle-aged and older should consider their blood sodium levels when calculating daily water intake. Ensure that these levels, which any licensed doctor can order tested, are checked during routine wellness exams. Lab readings showing sodium levels below 142 millimoles per liter are ideal; higher levels mean a higher water intake is necessary.

Getting the right amount of water for our age is essential for keeping our inner workings running smoothly. Chronic dehydration can lead to numerous health problems, and it can even shorten a person’s lifespan, so keep something handy to sip on and see a doctor if inadequate intake might be a problem. Our needs might vary, and dehydration can be a real issue, but the solution is usually as simple as being more aware of our daily intake — and choosing wisely based on age and activity level.

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