As we age, our bodies don’t hold on to water as well, and we may not feel thirsty even when we need fluids. Drinking enough fluids not only helps prevent dangerous dehydration, but also supports your health by keeping blood pressure and blood sugar stable, and preventing constipation.
💧How much water do you really need?
Most people do well with about 6 to 8 cups of fluid per day, but your personal needs may be higher or lower depending on your health and medications.
If you'd like a more personalized estimate, many health experts recommend:
About 1 to 1.5 ounces of fluid per pound of body weight per day
Example:
If you weigh 160 pounds:
160 × 1–1.5 oz = 160–240 ounces, or about 5 to 7.5 cups of fluid per day
📌 This includes all fluids—not just water! That means tea, soup, milk, and water-rich fruits like watermelon and oranges all count.
🥤What counts as fluids?
You don’t have to drink just water all day. These all count:
- Water (plain or flavored)
- Herbal tea or decaf coffee
- Milk or plant-based milk
- Broth and soups
- Water-rich fruits and vegetables
- Low-sugar electrolyte drinks (ask your care team first)
Try to limit sugary drinks, regular soda, or heavily caffeinated beverages, which can dehydrate or raise blood pressure.
📝 Tips to stay hydrated
- Always keep a water bottle or glass nearby
- Sip throughout the day and don’t wait until you feel thirsty
- Try infused water if you do not enjoy the taste of plain water
- Drink a few sips each time you take medication
- Eat more water-rich foods like melon, cucumber, or broth-based soup
🕒 When to drink more
You need more fluids when:
- You’re exercising or moving more than usual. Read this article to learn how much extra fluid you might need.
- You’re taking diuretics (water pills)
- You’re sick, have a fever, are sweating, or have diarrhea
- You’re constipated or feeling more tired than usual
- Your blood pressure or blood sugar readings are higher than normal
- The weather is hot or humid
⚠️ When to talk to your care team
You may need to limit fluids if you have certain conditions, such as:
- Heart failure
- Kidney disease
- Or if your doctor has told you to follow a fluid restriction
If you’re unsure how much water is right for you, ask your care team for guidance.
✅ Bottom line
As we age, most of us do best with 6 to 8 cups of fluid per day, and possibly more depending on body weight and health. Staying hydrated is a simple but powerful way to support your energy, digestion, blood pressure, and overall well-being.