Water and hydration after 50 — how much should you drink each day?

How much to drink every day — minimum and maximum

The European Food Safety Authority (EFSA) recommends a total of about 2.0 l of water a day for women and 2.5 l for men — from drinks and food. Food (soups, vegetables, fruit) provides about 20–30%, which leaves from drinks:

Important: with heart failure, kidney disease, liver cirrhosis or diuretic medication, your doctor may recommend limiting fluids. In that case their advice always takes priority over this guide.

During exercise

• 1–2 hours before: drink 1–2 glasses (250–500 ml) of water.
• During: a few sips every 15–20 minutes — about 150–250 ml per 20 minutes of effort. For our 15–30-minute workout, one glass is usually enough.
• After: 1–2 glasses within an hour. After a very sweaty session (heat, over an hour), mineral water, broth or a meal with a little salt works well — they replace sodium and potassium.
• Don't drink a litre at once “to stock up” just before exercise — a full stomach gets in the way and the excess quickly goes to your bladder.

At work

• Keep a bottle (0.5–0.75 l) in sight and finish it by lunch, then a second one by the end of work.
• A glass of water at every break and with every meal.
• Physical work, heat or a heated, dry office — add 0.5–1 l over the day.

On days off and at home

• That's exactly when it's easiest to forget to drink. Start the day with a glass of water right after waking.
• Fill a jug or bottles for the whole day in the morning — you can see how much you've drunk.
• Always take water for a walk, the garden or a trip; in hot weather drink regularly without waiting to feel thirsty.
• Have your last larger drink 2 hours before bed so you don't wake up at night for the toilet.

Consequences of drinking too little

Losing just 1–2% of body water lowers physical and mental performance. Chronic under-drinking can cause:

• Fatigue, drowsiness, headaches and poorer concentration and memory.
• Dizziness and drops in blood pressure on standing — and therefore a higher risk of falls.
• Constipation, dry skin and mouth, muscle cramps.
• Urinary tract infections and kidney stones.
• Weaker muscle strength and slower recovery after exercise.
• In older people, severe dehydration can cause sudden confusion and disorientation — this needs urgent medical help.

What to drink and what to avoid

• Best: water (tap, spring, mineral), herbal and fruit teas, light tea, milk and kefir, soups.
• Coffee counts towards your fluid intake — 2–3 cups a day are fine for most people.
• Limit sugary drinks and juices (lots of sugar) and alcohol, which dehydrates.
• Don't like plain water? Add a slice of lemon, cucumber, mint or a few berries.