How much water do I need to drink each day?

Staying hydrated is important at any age, but especially for older adults, whose sense of thirst may decrease with age and who are at higher risk of dehydration. Most reputable health sources – including Australian government guidelines – suggest that:

• Men aged 60+ should aim for about 10 cups (2.6 litres) of fluids per day.
• Women aged 60+ should aim for about 8 cups (2.1 litres) of fluids per day.

These recommendations include ALL fluids (water, tea, milk, soups, etc.), not just plain water. About 20 percent of your daily fluid intake is typically provided by food such as fruit and vegetables.

Do you really need two litres of water per day?

The widely cited “eight glasses per day” rule is a reasonable general guideline, but not a strict requirement for everyone. Individual needs depend on many factors, including activity level, climate, body size and health conditions. For active older adults, requirements often increase due to fluid loss from exercise:

• If you’re physically active or exercising, it’s recommended to drink extra water before, during and after the activity.
• For most, aiming for 8 to 10 cups a day is a helpful target, but some may need more.

Climate: Do you need more water in warm parts of Australia?

Yes, you do. If you live in a warm or humid region of Australia, increased sweating means your body loses more fluid. Health authorities recommend increasing fluid intake during hot weather and heat waves, regardless of activity level. Signs you may need more water include dry mouth, dizziness, fatigue, dark urine or muscle cramps.

Proof that drinking water helps prevent dementia

Evidence directly linking water intake specifically to dementia prevention is limited and evolving:

• Dehydration does impair cognitive function and can exacerbate confusion or delirium, especially in older adults. Keeping well-hydrated is essential for maintaining brain health.
• Some sources point to studies suggesting that regular hydration can lessen the chances of developing dementia by supporting cell function and cognitive ability. However, these are mostly observational studies, not conclusive proof.
• Factors such as the mineral content of water (e.g., too much aluminum may increase risk) may also play a role.
• Major dementia prevention strategies include exercise, healthy diet, sleep, avoiding smoking/alcohol, staying mentally active – and drinking enough water is part of a healthy lifestyle.

Tips for staying hydrated

• Drink regularly. Don’t wait until you’re thirsty. Sip water throughout the day.
• Check your urine. Pale yellow indicates good hydration.
• Be mindful in the heat. Increase your intake in warmer weather or when exercising.
• Mix it up. Water, milk, soup and tea all count.
• Limit sugary drinks and caffeine/alcohol.