Hydration tips

HYDRATION TIPS
adolescents and adults
are you aware of how much water
you need?
Age range
Daily adequate water
intake1
Adolescents
Males
Females
9-13 years
2.1 L / day
1.9 L / day
water requirements vary between individuals
14-18 years
2.5 L / day
2.0 L / day
and according to diet, environmental
Adults*
Males
Females
conditions, activity levels and a range of other
factors.
19 years
2.5 L / day
2.0 L /day
these are values for total water intake from
all sources, for adolescents and adults
* some groups are at higher risk of dehydration (elderly) or are special
cases that need higher quantities of water (pregnant and lactating
under conditions of moderate environmental
women).
temperature and physical activity,
where can i get the water from?
It is calculated that of the total water consumed...
20-30% typically comes
typically comes
from food1,2
70-80% from beverages
(all types, not just plain water)1,2
For example: soups, and fresh fruits and
For example: juices, soft drinks, milk, coffee
vegetables contain 70%-95% water,
and tea contain 80% to nearly 100% water.
yoghurts 75%-85%, pasta 75%-85%,
fish and seafood 60%-80%.
to know more about the water requirements of the body and the sources of water, please visit us at:
www.europeanhydrationinstitute.org
1. EFSA Panel on Dietetic Products, Nutrition, and Allergies (NDA); Scientific Opinion on Dietary reference values for water. EFSA Journal 2010;
8(3):1459. Available online: http://www.efsa.europa.eu/en/efsajournal/pub/1459.htm
2. Manz F, Johner SA, Wentz A, Boeing H, Remer T. Water balance throughout the adult lifespan in a German population. Br J Nutr 2011; 1-9 [Epub
ahead of print].

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HYDRATION TIPS
Adolescents and adults
European Hydration Institute

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