How much water you need*
Water is essential because it helps regulate body temperature and enables nutrients to reach your cells. In addition to that, water also removes waste, lubricates your joints and protects your organs.
So, how much water should you drink every day?
Children (1 to 10 years of age):
Children usually require varying amounts of water depending on their age and sex. According to the European Food Safety Authority, a child between 2 and 3 years of age will require around 900 ml of water coming from beverages, a child of 4 to 8 years of age will require around 1100 ml of water coming from beverages and children 9 years of age will require around 1.5L and 1.3 L of water coming from beverages for boys and girls respectively.
Adolescents (10 to 13 years of age):
Adolescents between 10 and 13 years of age will require a minimum of 1.5L and 1.3 L of water coming from beverages for boys and girls respectively.
Everyone else above the age of 14 years will require a minimum of 1.8L and 1.4 L of water coming from beverages for males and females respectively.
Keep in mind that with more physical activity and in hotter climates, everyone’s requirement for water increases.
*The above information is adapted from the European Food Safety Authority (EFSA) recommendations (2008) and refers to healthy sedentary children, adolescents and adults living in a temperate climate.
During exercising, it is recommended that you drink water before, during and after exercise to ensure proper hydration.