Do you really need 2 liters of water a day? Here’s what experts say
The “8 glasses a day” rule doesn’t work for everyone — here’s how to find your real need
You’ve probably heard the rule: drink 2 liters (or 8 glasses) of water a day. But what if this advice isn’t right for everyone? Experts say daily water needs vary widely depending on your body and environment.
Photo: Generated by AI (DALL·E 3 by OpenAI) is licensed under Free for commercial use (OpenAI License)
Девушка пьёт воду
Some people may need up to 3 liters per day, while others stay well hydrated with less than 1.5 liters — depending on physical activity, climate, and diet.
According to nutritionists, sticking to one-size-fits-all water rules can lead to overhydration or dehydration. The original article explores why hydration is more personal than you think.
Factors that influence water needs
| Factor | Effect |
|---|---|
| Body weight | Heavier people need more water |
| Exercise level | Increases fluid loss through sweat |
| Hot or dry climate | Speeds up dehydration |
| High-salt/protein diet | Raises fluid requirement |
| Medication use | Some drugs increase urination |
The myth of “8 glasses a day”
- This rule ignores personal differences
- Fruits, soups, and vegetables also provide water
- Overhydration can strain kidneys and lower sodium levels
How to calculate your own water need
- Use the formula: 30–35 ml per kg of body weight
- Check urine color: ideally clear or pale yellow
- Thirst is a signal — but not always accurate
One tip: start your day with a glass of water and spread your intake throughout the day. The body absorbs water better that way.
Subscribe to Pravda.Ru Telegram channel, Facebook, RSS!
Popular
Lions may be called kings, but many animals can overpower them. Here's who wins and why.
Last materials