How many liters of water should I drink per day?

by Abbas Jahangir · July 8, 2024

The amount of water an adult should drink per day is around 2 to 2.5 liters, while young people up to 17 years old need to drink 40 ml per kg of body weight per day, however this amount is only an estimate.

This happens because the exact amount of water that each person needs to drink per day varies according to weight, age, season, health status and physical exercise, for example, since during exercise more liquids are lost through sweat.

Water is essential for removing excess impurities from the body, strengthening the immune system, controlling body temperature, avoiding constipation, preventing kidney stones and maintaining skin hydration.

It is important to remember that people who practice physical activity need to drink more than 500 ml to 1 liter of water for each hour of physical activity, especially if they sweat a lot during training.

In addition, temperature differences can also influence the recommended amount of water per day. Therefore, to know more precisely how much water you should drink, it is advisable to consult a doctor or nutritionist, to evaluate other factors besides age and weight.

How is the amount of water calculated?

To find out how much water you should drink per day, the calculator uses the following values, which vary according to age:

Adults	Amount of water per kg of body weight
Young people up to 17 years old	40 ml for each kg
From 18 to 55 years old	35 ml for each kg
From 55 to 65 years old	30 ml for each kg
66 years and older	25 ml for each kg

You don’t need to wait until you’re thirsty to drink water, because thirst is already a symptom of dehydration. Other signs of dehydration include a dry mouth and dark yellow urine with a strong odor. Learn about the main symptoms of dehydration .

Is drinking too much water bad for you?

Drinking too much water can be harmful, especially for people with kidney or heart failure, since in these conditions the body is unable to eliminate excess water, which can cause swelling in the body, difficulty breathing, increased blood pressure and overload on the kidneys.

Additionally, drinking too much water in a short period of time can cause an imbalance of electrolytes in the body and lead to “water intoxication,” including symptoms such as headache, nausea, vomiting, seizures, confusion, coma, or even death. Learn more about how drinking too much water can be harmful .

Why should you drink water every day?

Drinking water every day helps regulate body temperature, prevent kidney stones, prevent constipation, aid digestion, detoxify the body and improve the appearance of the skin. Learn more about the health benefits of water .

Furthermore, drinking water daily can also help you maintain a healthy weight, because it helps several important processes for weight loss, such as energy metabolism, bowel function and digestion.

How to drink more water

Some techniques to increase water consumption are:

1. Have a bottle of at least 2 liters

An excellent strategy for drinking more water throughout the day is to keep a 2-liter bottle nearby. This way, you can control the amount of water you drink throughout the day.

People who don’t like plain water can make flavored water, with lemon or orange slices, for example, increasing the amount of water they drink daily. See some flavored water recipes .

2. Note the amount of water you drink

Another strategy for drinking more water is to keep a diary to record the time and amount of water consumed. This helps you to know how much water you drink during the day and, if necessary, increase your consumption to reach the daily recommendation.

3. Prepare flavored waters

Flavoring or flavoring water with lemon, cucumber or mint leaves is an excellent tip for those who have difficulty drinking plain water. Therefore, this technique is ideal for those who prefer to drink soft drinks when they are thirsty, for example.

So, some examples of flavored waters are:

Drink	How to make	What is it for?
Lemon or orange water	Add 1 lemon cut into pieces to 1 liter of water. You can also add the juice of half a lemon to make it stronger, if necessary.	Lemon and orange are great for detoxifying the body. They also contain vitamin C, which strengthens the immune system and maintains healthy skin.
Cucumber water	Place 7 to 8 cucumber slices in 1 liter of water. To add more flavor, you can also use some mint leaves.	Cucumber helps to cool you down on hot days, preventing dehydration. It also prevents fluid retention due to its diuretic action.
Ginger water	Leave 4 to 5 slices of ginger in 1 liter of water. Add 2 or 3 slices of lemon to the drink if the flavor is too strong.	Ginger is a thermogenic root that increases metabolism and, therefore, can help you lose weight.
Eggplant water	Add an eggplant cut into cubes to 1 liter of water.	Eggplant contains antioxidants that slow down cell aging, and is also rich in fiber that helps treat constipation.
Water with chamomile and lemon balm	Place 2 tablespoons of dried herbs in 1 liter of water and strain before drinking.	These plants have a powerful relaxing action that reduces excess stress and anxiety.

Ideally, you should prepare the flavored water the night before so that it absorbs more of the flavor of the food that was added. You should strain the water before drinking it and you can put the drink in the refrigerator to keep it cooler, especially on very hot days.