Hydrationist of the month

Curtis Granderson isn’t just a world-class baseball player. He’s also a major supporter of First Lady Michelle Obama’s Drink Up campaign, which is designed to encourage everyone to drink more water. You can find him here on Twitter where you will see him leading by example.

H4H at the ICO in Malaysia

The International Congress on Obesity (ICO) brought together leading scientists, physicians, regulators and policy makers from all over the world. We are pleased to announce that at the HRH booth, more than 30% of all congress attendants signed up to join the H4H Initiative.

Emerging Science update

You can now read or download our new Emerging Science article which describes the “Relation between urinary hydration biomarkers and total fluid intake in healthy adults”, by Perrier et al.

Share your photos for World Kidney Day

World Kidney Day was held this year on March 13. You can still participate by taking a picture of yourself drinking a glass of water, and either tweeting it or sharing it on World Kidney Day’s Facebook page.

Follow H4H on Twitter

Stay up-to-date with H4H's new Twitter account. We invite you to join our Twitter hydrationist community where you can share information, news and videos about the importance of healthy hydration. Make @H4HInitiative your daily source of information on all the healthy reasons to drink water!

Call for Abstracts

Are you a young researcher in the field of healthy hydration or do you know one? Abstracts can now be submitted for a chance to win the title of H4H Young Researcher of The Year 2014.

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We believe that drinking water is the healthiest way to hydrate


Do you know if you drink enough water? Do you want to improve your hydration habits? These tools can help you

Hydration Calculator

Find out whether the quality and quantity of your fluid intake meets your personal needs.


Urine Colour Chart

Are you drinking enough? Use this simple tool to find out.


Healthy hydration challenge

Test your knowledge of healthy hydration.

H4H Academy

Want to stay up to date with the latest research findings and opinions on healthy hydration?
Join the H4H Academy to learn more.

Learn more

How much water should you drink a day?

Worried about dehydration? Wondering how much you should drink every day?
The most recent official recommendation about water requirement,
as published by the European Food Safety Authority in 2010.
Dietary Reference
Values for water


6-12 months

0-6 months

(Through milk)

Pregnant women

+ 300 mL/d
vs adults


Men - 2500mL/d
Women - 2000mL/d


9-13 years

Boys - 2100mL/d
Girls - 1900mL/d

4-8 years
1600 mL/d

1-2 years
1100-1200 mL/d

2-3 years

Lactating women

+ 600-700 mL/d
vs adults


as adults

Total Water adequate intake
(Food & fluids)
Expert Working Group

Our Expert Working Group meet regularly to discuss the importance of healthy hydration and to develop strategies to encourage patients and the general public to adopt healthier hydration practices.

Prof. Max Lafontan
INSERM Unit 858, University of Toulouse, France
Prof. David Haslam
Watton-at-Stone, Hertfordshire / National Obesity Forum, UK
Prof. Hardinsyah
Bogor Agricultural University, Indonesia
Prof. Jean-François Duhamel
CHU de Caen, France
Dr. Simón Barquera
National Institute of Public Health, Cuernavaca, Mexico
Prof. Lawrence E. Armstrong
University Professor, specialist in sports physiology and expert in hydration, Connecticut, USA
H4H is proud to support