More than half of our body is made up of water! Drinking enough water every day helps to overcome stress, improves brain function and the functioning of the entire body. But how much should you actually be drinking per day and why is it so important?


So, here are main benefits of water:


  • Aids digestion and absorption
  • Removes waste
  • Supports brain function
  • Protects organs and tissues
  • Delivers oxygen
  • Regulates body temperature
  • Normalizes blood pressure
  • Moisturizes mucous membranes
  • Improves skin health
  • Cushions joints


Staying well-hydrated throughout life can reduce the risk of developing heart failure, according to research presented at European Society of Cardiology Congress 2021. Dehydration can happen when you don’t drink or eat enough water, or when you lose too much water through sweating, especially in hot weather or during intense physical activity. Even a little dehydration can make your cells not work properly, make you tired, and lower your energy levels.




The amount of water needed is individual for each person and depends primarily on weight and physical activity. For most healthy adults, a recommended starting point is to consume around 30-35 milliliters per kilogram of body weight per day.


For example, if your weight is 60 kg:

60 kg x 30 ml/kg = 1800 ml of water per day at least.


Fortunately, it’s not necessary to consume all of the required water in the form of liquids, as your food also contains water. Around 20-25% of your daily water intake actually comes from the food you consume.


If you exercise, it’s likely that you lose some water through perspiration. Add 350 ml of water to your daily requirement for every half an hour that you exercise.

In hot weather, we tend to sweat more, as well. Therefore, drink a little bit more in this case, because it’s important to replenish the lost fluids proportionally.


Keep an eye on your health, because during conditions such as fever, food poisoning, vomiting, and diarrhea, your need for water increases. However, if you have certain conditions such as chronic kidney disease or a tendency to swelling, water intake should be limited.


Remember: if you are not sure about the right water amount for you, consult with your doctor.


According to suggestions of an American nutritionist, Kimberly Snyder


  • Start your day with a glass of water after waking up, because we often get dehydrated overnight.
  • Room temperature water (or slightly warm, heated) is always a better choice.
  • Avoid icy water, because it can cause the stomach vessels to constrict, hindering the digestive process.
  • Drink water regularly throughout the day, not just when you feel thirsty.
  • Drink between meals instead of during, as it dilutes digestive juices and can cause fluid retention in the body.
  • Carry a water bottle – it will remind you to drink up.




It is uncommon for healthy well-nourished adults to experience issues due to drinking too much water. However, it is possible to go overboard. Healthy adult kidneys can eliminate up to 1 liter of water per hour. If you drink more than that, you’ll retain the excess water in your body, which causes a condition known as hyponatremia and it can be life-threatening.




If you are not used to drinking about 2 liters of plain water per day or if you don’t like its taste, try to make it interesting! 


While water is the best beverage for hydration, there are other options such as tea and low-sugar fruit juices. Be mindful of added sugars and caffeine content.


Moreover, you can easily have flavored water without any added chemicals. 

For example, try water with a piece of lemon, lime, orange, grapefruit, mint, ginger or cucumber slices. You can also infuse it with fresh fruit and herbs or even any vegetables you like and strain out. For a more intense taste, you can let the fruit water sit overnight. Or maybe drinking carbonated water from time to time could be the solution for you? Or even sparkling fruit homemade water?


Experiment for a change and keep staying well-hydrated !