With so many drinks within easy reach, it is easy to forget the simplest one. A lot of people start the morning with coffee, grab juice or soda during the day, and top it off with another caffeinated drink at night. Health experts keep pointing out that water deserves to be the main priority because the body cannot work properly without it. That message matters even more when you realize hydration needs shift with age, activity level, weather, and what you eat.
Guidance shared by the University of California highlights just how many jobs water handles in the body. It helps move nutrients to cells, supports the removal of waste, protects joints and organs, and keeps body temperature steady. The university puts it plainly with the reminder that water is the body’s “workforce.” They also stress that “Water should almost always be your first choice,” especially instead of sugary drinks like soda or juice that can come with lots of simple sugars and calories.
General daily guidelines in the article suggest men aim for about 13 glasses of water and women aim for about nine, with a note that pregnant women may need around ten. Still, those broad numbers are not one size fits all because personal needs can rise when you work out, when it is hot outside, or when you eat saltier foods. For a clearer breakdown, Metro Online asked Dr. Jonathan Webster to explain how recommendations differ by age group. His point is simple even when the numbers change, hydration supports energy, focus, temperature control, and how well the body runs day to day.
For kids ages 4 to 8, Dr. Webster suggests about 1.2 liters of water per day, which is roughly 41 fluid ounces. He describes that as about six to eight small glasses if each one is 200 milliliters, which is about 6.8 fluid ounces per glass. He emphasizes that “Their body is still developing, and good hydration is important for brain function, digestion, and regulating body temperature.” For parents, that can look like offering water regularly instead of waiting for kids to ask, especially during play and after school.
Teenagers tend to need more because the body is growing fast and sports and activity are common. In the 14 to 18 age range, the article lists 1.6 to 1.9 liters per day for boys, which is about 54 to 64 fluid ounces. For girls, it lists about 1.5 liters, which is about 51 fluid ounces. The article notes this is a phase where higher water intake can help support energy, metabolism, and muscle function, which is why hydration can make workouts and busy school days feel more manageable.
For adults under 60, the article gives a simple target that differs by sex. It lists about 1.6 liters per day for women, which is around 54 fluid ounces, and about 2 liters per day for men, which is around 68 fluid ounces. Dr. Webster underlines that “Proper hydration helps regulate temperature, kidney function, and concentration.” He also reminds readers the numbers are flexible because exercise, heat, and salty meals can all push the body to demand more fluids.
People over 60 are advised to stay within a similar range, with the article recommending between 1.6 and 2 liters per day, or about 54 to 68 fluid ounces. The key difference is not the target but the risk, since the sense of thirst can weaken with age. That means older adults may not notice they are falling behind until dehydration sets in, which is especially risky in summer or during illness. The practical takeaway is to make water a routine rather than relying on thirst alone.
To help readers recognize when hydration has slipped, the article cites Mayo Clinic on common dehydration warning signs. These can include urinating less often, darker urine, skin that returns slowly after a gentle pinch, fatigue, dizziness, confusion, and sunken eyes or cheeks. Those signals can show up faster than people expect, especially when a day is busy or when someone is dealing with a fever or stomach upset. If any of those symptoms become serious or persistent, it is a good idea to seek medical advice rather than trying to push through.
Beyond the numbers, it helps to understand why consistent hydration tends to be easier than playing catch up. The human body is made up largely of water, and it uses that water to support circulation, digestion, and cooling through sweat. Many foods also contribute to fluid intake, especially fruits, vegetables, and soups, so hydration is not only about what is in your bottle. A simple habit like keeping a refillable water bottle nearby can make it easier to hit your target without overthinking it.
It is also worth remembering that more is not always better. Drinking extreme amounts in a short time can dilute electrolytes and cause problems, especially during long workouts if you replace only water and not minerals. Athletes and people who sweat heavily sometimes do better with fluids that include sodium, and that choice depends on the situation and medical needs. For most people, steady intake across the day plus paying attention to thirst, urine color, and how you feel is a practical way to stay on track.
What hydration habits have helped you feel your best, and do these age based targets match your daily routine, share your thoughts in the comments.
