As a health and nutrition expert, I always emphasize the importance of proper hydration, especially for growing adolescents. Water is essential for maintaining the body's fluid balance, regulating body temperature, and aiding in digestion and absorption of nutrients. It plays a crucial role in the overall health and well-being of young individuals.

When it comes to the specific question of how much water a 14-year-old should drink daily, it's important to consider several factors including their gender, weight, activity level, and the climate they live in. The National Academies of Sciences, Engineering, and Medicine has provided general guidelines for daily water intake, which are based on age and sex. According to these guidelines:

- Females aged 9-13 should aim for about 1.6 liters of water per day, and as they enter the age group of 14-18, this recommendation increases to approximately 1.8 liters per day.
- Males in the 9-13 age range are advised to consume around 1.8 liters per day, and for those aged 14-18, the recommendation is to drink about 2.6 liters per day.

These figures are averages and can vary depending on individual needs. It's important to note that water intake should be adjusted based on several factors:


1. Physical Activity: Adolescents who engage in regular exercise or sports will require more water to compensate for the fluids lost through sweat. It's essential to drink before, during, and after physical activity to stay properly hydrated.


2. Climate and Weather: In warmer climates or during hot weather, the body loses more water through perspiration, so water intake should be increased accordingly.


3. Dietary Factors: Certain foods like fruits and vegetables have high water content and can contribute to hydration. Consuming a diet rich in these foods can help meet some of the daily water needs.


4. Health Conditions: Certain health conditions or medications may affect water needs, and in such cases, it's important to consult with a healthcare provider for personalized advice.


5. Personal Preferences and Habits: Some individuals may naturally prefer to drink more or less water, and it's essential to listen to the body's thirst signals and adjust intake accordingly.

It's also worth mentioning that water intake should not be solely from beverages labeled as "water." Other beverages such as milk, fruit juices, and even caffeinated drinks can contribute to daily fluid intake, although it's best to limit caffeinated and sugary drinks due to their potential negative health effects.

In conclusion, while the general guidelines provide a starting point, it's crucial for 14-year-olds and their parents or guardians to consider the individual's unique circumstances and adjust water intake accordingly. Encouraging good hydration habits early in life can set the stage for a healthier lifestyle in the long term.

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? 9-13 year old girls should drink 1.6 litres per day, and boys should drink 1.8 litres per day. ? 14-18 year old girls should drink 1.8 litres per day, and boys should drink 2.6 litres per day. ? Water intake should be higher in warm weather or when the child is exercising.read more >>