“How many glasses of water should I drink?” is one of the most common health questions — and one of the most confusing.
After 60, hydration becomes more important, but the answer is rarely a fixed number. Needs change with age, activity, climate, medications, and how well the body retains fluids and minerals.
Rather than chasing a daily target, hydration works best when it’s understood as a pattern that supports energy, circulation, digestion, and recovery.
Why Hydration Feels Different After 60
As we age, total body water gradually decreases and the sensation of thirst often becomes less reliable. At the same time, the kidneys become slightly less efficient at conserving fluid.
This is why mild dehydration can quietly show up as fatigue, dizziness, constipation, headaches, or reduced mental clarity.
UCLA Health: Why Hydration Matters More as You Age
The “8 Glasses a Day” Question
The idea that everyone needs eight glasses of water a day is easy to remember — but it isn’t based on individual needs.
Fluid needs vary widely, and hydration includes water from beverages and foods, not just plain water.
Mayo Clinic: Water — How Much Should You Drink Every Day?
Soups, fruits, vegetables, tea, and other beverages all contribute to daily hydration.
A More Useful Way to Think About Hydration
Instead of counting glasses, many people do better by watching how their body responds.
- Urine that is pale yellow rather than dark
- Steadier energy through the day
- Less dizziness when standing
- More regular digestion
Why Minerals Matter as Much as Water
Water alone doesn’t always hydrate well. Minerals such as sodium, potassium, and magnesium help water move into cells and stay there.
This is why hydration often improves when fluids are paired with meals, lightly salted foods, or mineral-rich foods like vegetables and fruit.
Timing Matters More Than Volume
Hydration works best when spread throughout the day.
Many people feel better when they drink more earlier in the day and taper off in the evening. This supports circulation and digestion while reducing nighttime bathroom trips that can disrupt sleep.
Physical activity, warm weather, caffeine, alcohol, and certain medications can all increase fluid needs.
Listening to Your Body
Hydration after 60 is about responsiveness, not discipline.
Some days require more fluids than others. Thirst, urine color, energy, and comfort after activity provide better guidance than a fixed rule.
The Bottom Line
There is no universal number of glasses that works for everyone after 60.
Hydration is best supported by steady fluid intake across the day, attention to mineral balance, and noticing how your body responds.
If you try just one thing this week, drink a glass of water earlier in the day than you normally would and notice whether energy, focus, or digestion feel more stable.