Fitness Tips

How much water should you drink a day? Tips to stay hydrated

You have a headache? You may have had too little to drink. We explain how much water you should drink a day and what you should pay attention to to know if you are properly hydrated.

Water is essential for human life, but it is not about drinking just to survive, but to feel good and achieve good physical and mental performance. Taking these objectives into account, the ideal amount of water per day varies depending on age, body weight, temperature and physical effort.

Are you the type of person who is constantly thirsty and now, in the summer, you drink liters of water every day? Or are you one of those who have to make efforts to remember what to drink?

Water needs are individual

Water is vital for our body which, after all, is made up of two thirds of water. Water is used to regulate body temperature, to transport nutrients and all kinds of elements, and the terrain where the biochemical reactions of life take place . You can only function well if you drink water regularly.

A general indication of the amount of water you should drink per day is usually 1.5 liters (to this is added the water contained in food in the normal diet). But it is that: a general indication, which does not apply to all people equally.

The body loses water primarily through the kidneys in the form of urine and through the skin in the form of sweat, and these losses vary greatly depending on fluid intake, diet, level of physical activity, temperature, humidity, and clothes.

In any case, as a general rule, lactating women and young people have a greater need for water, while children and the elderly have to drink less water.

How much should pregnant and lactating women drink?

Pregnant women and especially those who are breastfeeding are a special case. While pregnant women only have a slightly higher water requirement, lactating women should drink at least a pint more.

 Should we drink more when it’s hot?

Needs are always higher when it’s hot and when you’re exercising, so yes, you need to drink more to replace fluid lost through sweating.   You also need more water when you have a fever or are experiencing diarrhea or vomiting.

We are in the habit of drinking almost ice-cold drinks in summer, but it is not the best idea, because doing so causes the body to generate heat to keep the internal temperature stable, which will make you sweat even more. It is advisable to drink at room temperature or slightly cool.

How much water should i drink a day according to body weight?

The basic rule is that water needs are 30-35 ml per kilogram of body weight per day. This means that, in theory, and taking into account everything said above about individual needs, a 70 kg person has to drink between 1.5 and 2 l per day.

Once again, it is necessary to insist that these theoretical needs vary depending on personal and environmental situations.

How can you tell if you are drinking enough water?

To find out if you are drinking enough water per day, you can follow the following tips.

  • Pay attention to the color of the urine: if it is clear or pale yellow, it is a sign that you are drinking enough water. If it’s a darker yellow, it means you’re not drinking enough water.
  • Observe if you are thirsty: although it is not the most reliable sign, if you are thirsty it is an indication that the body needs water.
  • Pay attention to the symptoms of dehydration: dry mouth, dry and flaking skin, sunken eyes, fatigue, headache, dizziness, among others.

Can you drink too much water?

It is very difficult for a healthy person to drink so much water that it is harmful to him, since normal healthy people easily excrete excess water.

However, an exorbitant amount could dilute the sodium content in the blood – known as hyponatremia – and could be life-threatening.

Tips to hydrate properly

  • If plain water is too bland for you,  you can drink unsweetened herbal teas. You can also add lemon wedges or peeled ginger slices.
  • Do not abuse coffee, alcoholic beverages or soft drinks with sugar or sweeteners, because they do not quench thirst like water.
  • Drink regularly every one to two hours.  You can have a glass next to you and go sipping.
  • Eat fruits and vegetables rich in water. In addition to important vitamins and minerals, you also consume fluids with fresh fruits and vegetables. The most water-rich varieties include lettuce, cucumbers, melons, watermelons, oranges, and tomatoes.
  • Reduces stress,  because it leads you to forget about your needs.
  • End your day with a glass of water. You can end the day with a large glass of water about an hour before bed.

Melissa Goslin

Melissa Goslin is a highly skilled and passionate health articles writer who possesses an exceptional ability to convey complex medical concepts in a clear and accessible manner. With a background in health sciences and a deep understanding of various healthcare topics,

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