Young Woman holding a glass of water while looking out of the window

How much water to drink?

Water is the main element of which the human body is composed, being its representation of 50 to 75% of body weight according to age and sex. Therefore, it is of the utmost importance to maintain a balance between the loss of it and its compensation, since if it is not available, it can lead to risks to physical and mental health.

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Variations in water consumption

The amount of water to consume is not the same between one individual and another, since it will depend on the body weight, the environment where it takes place, the daily activity it performs, the type of food and lifestyles. For example, the consumption of water between a sedentary person and an athlete in warm weather is not the same.

Importance of thirst

Under normal conditions, the feeling of thirst, produced by self-regulation mechanisms and complex factors, help the human body to assume the correct water requirement necessary to compensate for water losses, which occur continuously as a result of sweating, breathing, excretion of urine and feces.

However, some people, especially children and the elderly, are more prone to dehydration because they have a reduction in the perception of the feeling of thirst and the natural urge to drink, so they run the risk of not adequately and quickly balancing water losses.

For this reason, it is important in all cases to satisfy the feeling of thirst, tending to anticipate it or, in any case, to guarantee the body a regular intake of water in an adequate amount to constantly maintain the water balance and prevent risks of dehydration.

Consumption scale

The group of scientific experts of the European Food Safety Authority (known by its acronym EFSA), has redefined the dietary reference values for the intake of various nutrients including water, recommending the amount that is necessary to consume to enjoy good health, depending on age and sex.

The reference values, which consider the water consumed globally – both through direct consumption and through food and beverages of all kinds -, under conditions of moderate environmental temperatures and average levels of physical activity, are defined as follows:

Newborns up to 6 months of age: 100 ml/kg per day.
Children with included ages:
- From 6 to 1 year: 800-1000 mL per day.
- From 1 to 3 years: 1100-1300 mL per day.
- From 4 to 8 years old: 1600 mL per day.
- From 9 to 13 years old: 2100 mL for boys; for girls, on the other hand 1900 mL per day.
Adolescents, adults and the elderly:
- Males: 2.5 L per day.
- Females: 2 L a day.

However, these values are only indicative, since, in warmer climatic conditions, intense physical activity and other conditions that induce dehydration, the water levels to be consumed can vary significantly, even considering double the indicated values.

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