WATER INTAKE RECOMMENDATIONS

THINGS TO CONSIDER

Water consumption requirements vary from person to person and according to environmental conditions.

Inadequate water consumption results in a decreased well-being, thirst, weight loss, tiredness, lack of concentra-
tion, headaches, dizziness and other health consequences - when weight loss is higher than 4%.

Dehydration may occur more easily in any of the following situations: diabetes, vomit or diarrhoea, insolation,
excessive alcohol ingestion, high temperatures (>30ºC or 102 F), some type of drugs such a diuretics.

Approximately Approximately More than 75% of

60% of body 50-55% in women. body weight in
weight in men. newborns.

BABIES

EFSA BDA IOM NHMRC

(foods + fluids) (fluids) (foods + fluids) (foods + fluids)

550 ml 550 ml 700 ml

0-6m (breast milk) 700 ml (breast milk) (breast milk)

7 - 12 m 640 - 800 ml 800 ml 640 - 800 ml 800 ml

CHILDREN

EFSA BDA IOM NHMRC

(foods + fluids) (fluids) (foods + fluids) (foods + fluids)

1-2A 880 – 960 ml 1300 ml 880 – 960 ml 1400 ml

2-3A 1040 ml 1300 ml 1040 ml 1400 ml

4-8A 1280 ml 1700 ml 1280ml 1600 ml

9 - 13 A
1680 ml 1520 ml 2400 ml 2100 ml 1680 ml 1520 ml 2200 ml 1900 ml

14 - 18 A 2500 ml 1600 ml 3300 ml 2300 ml 3700 ml 2700 ml 2700 ml 2200 ml

Source: Hydration for Health | European Food Safety Authority, EFSA |The British Dietetic Association, BDA |
Institute of Medicine, IOM |National Health and Medical Research Council, NHMRC
 ADULTS

EFSA BDA IOM NHMRC

(foods + fluids) (fluids) (foods + fluids) (foods + fluids)

Adults
2500ml 1600 ml 3300 ml 2300 ml 3700 ml 2700 ml 2700 ml 2200 ml

Same as adults Same as adults

Pregnancy
0-6M 2500ml 2500ml 3000 ml
2500ml 3100 ml
2500ml
+ 300 ml/day
2500ml 1600ml + 300 ml/day
2500ml 1600ml 2500ml 1600ml 2500ml 1600ml

Same as adults Same as adults

Lactation
0-6M 2500ml 2500ml 3800 ml
2500ml 3500 ml
2500ml
2500mla 700 ml/day
+ 600 1600ml 2500mla 700 ml/day
+ 600 1600ml 2500ml 1600ml 2500ml 1600ml

ELDERLY

EFSA BDA IOM NHMRC

(foods + fluids) (fluids) (foods + fluids) (foods + fluids)

Men 2500 ml 2000 ml 3700 ml 3400 ml

Women 1600 ml 1600 ml 2700 ml 2800 ml

PHYSICAL ACTIVITY
While exercising, the muscle produces heat which needs to be expelled from the body to maintain the adequate
temperature. Water allows excessive heat to be removed from the body through evaporation (sweat).

Several studies on the sweat rates in different sports have demonstrated a significant variation in these rates
according to exercise type and level of physical activity.

Dehydration of as little as loss of 2% in body weight results in impaired physiological responses and in resistance
performance.

It is advisable to assure adequate hydration prior, during and after practising physical activity in order to establish
fluid needs and prevent dehydration and its consequences.

URINE COLORS CHART

Hydrated Dehydrated

1 2 3 4 5 6 7 8

Source: Hydration for Health | European Food Safety Authority, EFSA |The British Dietetic Association, BDA |
Institute of Medicine, IOM |National Health and Medical Research Council, NHMRC