Water is an essential nutrient — it’s required in amounts beyond what the body can produce. Poor fluid intake and chronic mild dehydration can increase the risk of kidney stones, compromise oral health, and reduce physical and mental performance. To stay healthy and well-hydrated, it’s important to understand how much water our bodies need at different life stages.
Below are recommended daily water intakes for infants, children, adolescents and adults (including women and men), based on standard fluid and total water guidelines in 2025.
Water Intake Recommendations by Age & Life Stage
Water Intake Recommended for Infants
| Age | Average Intake |
| 0-6 months | 0.7 L/day (from breast milk or formula) |
| 7-12 months | 0.8 L/day (from breast milk, formula, food, plain water and other |
Note: Infants exclusively fed breast milk don’t need supplemental water. Breast milk itself is about 87% water.
Water Intake Recommended for Children & Adolescents
| Age | Average Intake | |
| Total Water | Fluids | |
| (Food and fluids) | Including plain water, milk and other drinks | |
| All | ||
| 1-3 yr | 1.4 L/day | 1.0 L/day (about 4 cups) |
| 4-8 yr | 1.6 L/day | 1.2 L/day (about 5 cups) |
| Boys | ||
| 9-13 yr | 2.2 L/day | 1.6 L/day (about 6 cups) |
| 14-18 yr | 2.7 L/day | 1.9 L/day (about 7-8 cups) |
| Girls | ||
| 9-13 yr | 1.9 L/day | 1.4 L/day (about 5-6 cups) |
| 14-18 yr | 2.2 L/day | 1.6 L/day (about 6 cups) |
Note: Children living in extremely hot climates or who are highly active (sports, outdoor play) may require more fluids to stay properly hydrated.
Water Intake Recommended for Adults
| Age | Average Intake | |
| Total Water | Fluids | |
| (Food and fluids) | Including plain water, milk and other drinks | |
| men | ||
| 19-30 yr | 3.4 L/day | 2.6 L/day (about 10 cups) |
| 31-50 yr | 3.4 L/day | 2.6 L/day (about 10 cups) |
| 51–70 yr | 3.4 L/day | 2.6 L/day (about 10 cups) |
| >70 yr | 3.4 L/day | 2.6 L/day (about 10 cups) |
| Women | ||
| 19-30 yr | 2.8 L/day | 2.1 L/day (about 8 cups) |
| 31-50 yr | 2.8 L/day | 2.1 L/day (about 8 cups) |
| 51-70 yr | 2.8 L/day | 2.1 L/day (about 8 cups) |
| >70 yr | 2.8 L/day | 2.1 L/day (about 8 cups) |
Adults living or working in very hot climates, or engaging in intense physical activity, may require more than these baseline recommendations to stay hydrated.
This is the recommendation. Please find out average intake for pregnancy and lactation person through the guideline by government here
Drink Enough Water Daily — With Kulnura Spring Glow
Meeting daily hydration needs can sometimes feel challenging. That’s why choosing clean, natural water is important. Kulnura Spring Glow offers premium-quality natural spring water sourced from deep underground in Kulnura, NSW. Filtered through ancient rock layers, this water is bottled at the source in a sealed system, preserving purity from source to first sip.
Natural mineral content, subtle natural sweetness, and a crisp, refreshing taste make it ideal for everyday hydration.
- Kula Aqua’s convenient sizes (330 ml, 500 ml, 600 ml, 1 L, 1.5 L, 5 L) for daily use on the go.
- Kulnura Spring Glow 15 L — ideal for households, offices, cooking, construction sites, or group settings. Available with or without a tap for flexible use.
Whether you need hydration at school, work, outdoors, or at home – Kulnura Spring Glow helps you meet your daily water needs.
Make Hydration a Habit
- Keep a bottle of water nearby — at home, work, or on the go — so you’re more likely to drink regularly.
- Match your fluid intake to daily needs — consider climate, activity level, and lifestyle.
- Choose natural spring water like Kulnura Spring Glow for purity, hydration, and peace of mind.
Stay refreshed, stay healthy, and make hydration part of your daily routine.
Source
National Health and Medical Research Council. (2025). Water . Https://Www.eatforhealth.gov.au/; Australian Government. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/water
