When did staying hydrated get so complicated?

Written By Melanie Woollam

In a hydration obsessed world, how much water is really the right amount to consume each day?

Before the age of Evian and the current proliferation of alumunium water bottles, our parents and grandparents were drinking much less water, and getting their hyrdration from a much wider source than just the kitchen tap! As part of my health coaching and corporate health consulting, I get to advise on this regularly. Here is my quick deep dive into hydration…

How much water to drink by age:
Hydration needs shift throughout life. Children generally require less fluid overall but more relative to their body weight. The general guide is about 1–1.5 liters a day for children aged 4–8, and 1.5–2 liters for older kids and teens—including water, milk, and other drinks.

For adults, the classic advice of “eight glasses a day” (around 2 liters) is still a decent benchmark, but it’s not one-size-fits-all. The National Academies of Sciences recommends around 2.7 liters for women and 3.7 liters for men, including fluids from food. Older adults, however, often need to be more intentional about drinking since the body’s thirst signal weakens with age. Setting reminders or keeping a glass handy can make a big difference.

How much water to drink to keep the bowels moving:
Water plays a starring role in digestive health. Adequate hydration helps soften stool and keeps the digestive tract moving smoothly. Chronic mild dehydration is a common but overlooked cause of constipation. The magic number varies by diet, but if your meals are rich in fiber (especially whole grains, beans, fruits, and vegetables), you’ll need more water to help that fiber do its job. Aim to sip regularly throughout the day rather than guzzling large amounts at once—your intestines will thank you.


Not feeling thirsty? Other ways the body absorbs water:

It’s a myth that hydration only comes from plain water. In fact, 20–30% of our daily fluid intake comes from food. Fruits like watermelon, oranges, and strawberries are over 90% water, while vegetables such as cucumber, lettuce, and zucchini contribute too. Even soups, smoothies, and herbal teas count.

If you struggle to remember to drink, focus on hydration-rich meals: oatmeal made with milk, yogurt topped with berries, or a salad with hydrating greens and citrus. Electrolyte-rich beverages—like coconut water or low-sugar sports drinks—can also help maintain fluid balance, especially after sweating or exercise.

Ultimately, staying hydrated doesn’t mean clutching a water bottle 24/7. It’s about listening to your body, eating a varied diet, and drinking consistently throughout the day. Hydration, after all, isn’t just about quantity—it’s about balance.

Appendix: Sources & Further Reading

Melanie Woollam

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