If water is essential to life, then proper hydration is essential for living well.

Why Hydration is Important?

Because our bodies are made up of around 60% water, a hydrated body is a healthier body*. Though drink options may be plentiful, it just so happens that nature provides us with the best hydration option. Water isn’t the only healthy drinking option, but it’s the best form of hydration because it replenishes without extra, unnecessary additives like sugar.

Everyone needs water throughout every stage of life, but the right amount to keep you well hydrated can vary. Take a look at the recommendations for the amount of water you should be drinking daily based on age, gender, or throughout the stages of motherhood.

_{*European Food Safety Authority (EFSA) experts have validated that water contributes to the maintenance of normal physical and cognitive functions (at least 2.0 L of water, from all sources, should be consumed per day)}

How Much Water Should You Drink a Day?

Target Demographic	1-2yrs	2-3yrs	4-8yrs	9-13yrs	TEENS/ ADULTS	PREGNANT WOMEN	LACTATING WOMEN	ELDERLY
Recommendation for daily total water intake	1.1-1.2L	1.3L	1.6L	Girls 1.9L Boys 2.1L	Women 2.0L Men 2.4L	2.3L	2.7L	Women 2.1L Men 2.5L
water from beverages (estimaed 80% twi)	0.9L	1.0L	1.3L	Girls 1.5L Boys 1.7L	Women 1.6L Men 2.0L	2.3L	2.2L	Women 1.6L Men 2.0L
NO. OF GLASSES (1 GLASS = 250mL)	x 4	x 4	x 5	x 6	x 8	x 7	x 9	x 8

Hydration for Health

Every single thing we do–from opening our eyes in the morning to running a marathon–requires our bodies to work, and because water is one of the most important things our bodies need to fuel that work, we lose about 2.8L of water a day. And while 2% may not sound like a lot, this water must be replenished for us to feel and perform our best.

Nearly half–49% of all adults–don’t drink enough water to replace what’s naturally lost, and could benefit greatly from more water intake on a daily basis. Not hydrating enough can lead to dehydration and even slight dehydration can cause unpleasant side effects like:

- Poor physical performance
- Poor cognitive function
- Impacts mood and headaches

The only way to prevent dehydration is through–you guessed it–hydration, like drinking water.

*The information outlined on this page is based on a 2019 global scientific literature review

Hydration and mood

A healthy lifestyle doesn’t begin and end with the body alone, it’s equally important that we care for our minds and mental health. Just like our bodies, our brain performs its best when well hydrated*. Even minor dehydration (missing less than 2% of your body’s water) can affect our moods and brain function. Drinking at least 2 liters of water per day can not only help us feel our best, but impacts concentration and alertness, and helps prevent tiredness or headaches.

Hydration for physical activity

Everybody is unique, but all bodies–young or old, big or small–need to stay active for optimal health. And in order for our bodies to perform our best during these activities, we must regulate our body temperatures, which is easier when we’re properly hydrated. Our muscles alone are made of 76% water, so it’s important to hydrate well before, during, and after physical activity.

Why does our body lose water when we move?

During exercise, our heart beats faster and our body temperature increases, which then causes us to sweat, and this sweat is made from our body’s water. The best way to stay hydrated during exercise is to replace the water you’re losing. Drinking water helps us keep our body temperature normal. When your body reaches 39.5℃ or 103.1°F, you may start feeling fatigue because your brain is trying to protect your body by slowing you down. You can combat heat and its effects on your performance by drinking plenty of water.

Hydration for physical activity

Hydration tip

If you’re not already hydrated prior to exercise, you should slowly start hydrating several hours before the exercise in order to allow the fluids to absorb.

Hydration for expectant and new mothers

Pregnancy

During pregnancy, don’t forget, you’re not just eating for two, you’re also hydrating for two. It’s recommended that pregnant women drink water every day during their pregnancy. Because your baby is hydrated by what you drink, so it’s important to make healthier drinking choices like water.

Breastfeeding

If you’re a breastfeeding mother, you’re naturally providing the best nourishment for your baby. And to keep things natural, hydrating the way nature intended–with water–means sweeteners or additives from other drinks aren’t making their way into your breastmilk. It’s also important to know that in addition to regular water intake, it’s recommended that breastfeeding women drink 3-4 more glasses of water per day than they normally would.

Hydration tip

In addition to regular intake, it’s recommended that breastfeeding women drink 3-4 more glasses of water per day than they normally would.

Hydration for mothers & babies

Bodies of all ages are largely made up of water, but children have an even higher percentage of body water than adults. This means it’s even more vital for children to be well hydrated so they can feel, think, and perform at their best.

While there are many drink options, water is especially good for children between the ages of 5-11 years old because it hydrates without any added sugars. Not to mention, water is especially important to help keep an active child’s body cool during exercise.

Only 31% of children and teens drink their daily recommended amount of water and only 14% of their fluid intake occurs during schooling hours, so many children are entering and leaving school dehydrated. Encouraging your child to hydrate will help them be more alert, have a better attention span, and a better short-term memory. Good hydration fuels a child’s ability to focus and learn!

Setting a good example can go a long way; children of parents who drink water are 38% more likely to also drink water regularly.The family that hydrates together, lives healthier together.

Hydration for babies

As a new parent, you only want the best for your baby, especially when it comes to their health and hydration. Choosing water is a simple way to make sure you’re both hydrating the natural way.

Hydration for children

While there are many drink options, natural spring water is especially good for children ages of 5-11 because it hydrates without added sugars. Water is especially important to help keep an active child’s body cool during exercise.

Only 31% of children and teens drink their daily recommended amount of water and only 14% of their fluid intake occurs during schooling hours, so many children are entering and leaving school dehydrated. Encouraging your child to hydrate well means they’ll be more alert, have a better attention span, and a better short-term memory. Good hydration fuels a child’s ability to focus and learn.

Hydration tip

Set a good example. Children of parents who drink water are 38% more likely to also drink water regularly. The family that hydrates together, lives healthier together.

Hydration around the world

Our focus is to raise public awareness of healthy hydration, and encourage sustainable healthy hydration habits, by sharing scientific research, educational materials and practical tools.

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