How much water should you drink?

Since your body loses 2.5 to 3 liters of water daily through normal bodily functions, you need to replenish the same amount to keep your body functioning well.

You get fluids from both food and drink. But to be on the safe side, you should drink at least two liters of clean water daily. Some days you will need up to four liters of fluid if, for example, you have been working in a hot environment or if you have lost more fluid for other reasons. If you experience a strong sense of thirst, your body may already be dehydrated.

Once you start feeling thirsty, your body is usually already dehydrated at a level of 0.8 to 2 percent of your body weight. The best advice for staying hydrated is to inspect the amount and color of your urine. If you pee a few times a day and your urine is light yellow, you are drinking enough. If it is dark yellow and has a strong smell, it is a good idea to drink more water during the day.

  • If you drink coffee, you need to drink more water to compensate for its strong diuretic effect.
  • If you weigh 50 kg or less, or are older, you should not drink the same amount of water as a younger or heavier individual.
  • If you are taking diuretic medication or have heart failure, do not drink large amounts of water.

Carbonated or non-carbonated water?

Carbonated water contains carbon dioxide and you can tell from the name that it is something acidic, so avoid it if you want to invest in your health.

"Pure water is the world's first and foremost medicine"

Slovakian Proverb

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