Hydration 101

Humans are made up of between 55% and 78% water. As we age, our body retains less water, with women having a lower percentage of water than men.

Water does many things for the body including:

  • Regulating body temperature

  • Helping to deliver oxygen throughout the body

  • Lubricating joints

  • Keeping mucuous membranes moist

  • Aiding in digestion and disposal of waste



How much water your body needs per day (80% from fluids, 20% from the moisture in foods). 

0-6 mo7-12 mo1-3 yrs4-8 yrs9-13 yrs14-18 yrs19+ yrs
Male.7 L.8 L1.3 L1.7 L2.4 L3.3 L3.7 L
Female.7 L.8 L1.3 L1.7 L2.1 L2.3 L2.7 L

In Liters per day (1 liter = 33.814 fl oz. / 1 liter = 4.23 cups / 1 liter = 1000 mL)



Research done on H2O

Attention span, short-term memory, and psycho-motor skills (Skills you do so often you don’t need to think about them) are negatively affected by dehydration.

American College of Nutrition


Staying properly hydrated improves children's cognitive performance in the classroom.

SHEU Article


For overweight adults, drinking water before meals helps lose more weight when dieting.

National Institute of Health


Forty-three percent of US adults drink less than four cups of water per day. That usually falls short of the minimum daily recommendations.

Centers for Disease Control and Prevention

6 Dehydration Facts That May Surprise You