Your body is 50% water. Without enough, you may face headaches, tiredness, UTIs, and poor focus. Hydration is key to daily health and energy.
Most adults need 1.5–2 litres of water per day. Water-rich foods, tea, and milk also help. But exact needs vary by age, gender, and lifestyle.
Kids aged 4–8 should drink about 1.2 litres daily—around 6 small glasses. They may not feel thirst, so remind them to sip water often.
Teen boys need 1.6–1.9L daily; girls about 1.5L. Water supports growth, energy, and muscles during these key years.
Men should aim for 2L; women 1.6L daily. Adjust for exercise, climate, and diet. Hydration helps with memory, body temp, and kidney function.
Older adults should drink 1.6–2 L daily. Thirst fades with age, so make a habit of drinking regularly to avoid dehydration and joint issues.
Pregnant women need around 2.3 L of water per day. It helps support the body’s extra needs and healthy development.
Lactating women should drink about 3 L daily. Staying hydrated helps maintain milk supply and personal health.
Before exercise: 2 cups of water. During: 1 cup every 15–20 mins. After: drink enough to replace lost fluids through sweat.
Hot weather and high altitudes increase fluid loss. In such conditions, drink more often—even if you’re not feeling thirsty.
Fever, vomiting, or diarrhoea increases fluid loss. Drink more to stay hydrated and aim for pale yellow urine to track hydration.
Thirst and urine color are useful cues. If you're thirsty or your urine is dark, you likely need more water. Aim for pale yellow as a sign of good hydration.