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Water is essential for the health of the body, but its intake is often well below the recommended daily amount. Whether due to a busy lifestyle or the common misconception that consuming other liquids like tea, coffee, and juice fully replaces water, its intake is usually insufficient.
In this article, we will look at how much water we should drink per day and why it is important for the proper functioning of our body.
Drinking Water – Why It’s Important for the Body
Water is indispensable for good health—from regulating body temperature to supporting digestion, kidney function, and cognitive health, every system in the body relies on adequate hydration to function optimally.
Water helps regulate body temperature through sweating and breathing. When the body heats up, sweat glands release water onto the skin’s surface, where it evaporates and cools the body. This cooling mechanism is vital for preventing overheating and maintaining a stable internal temperature.
It is also necessary for digestion and nutrient absorption. Water helps break down food so that nutrients can be more effectively absorbed in the intestines. Adequate hydration ensures the digestive system functions smoothly, preventing issues like constipation and indigestion.
It also plays a role in supporting kidney function for the effective removal of toxins and waste, thereby reducing the risk of kidney stones and urinary tract infections.
Water is not only excreted through urination but also through the body’s largest organ—the skin. Therefore, proper hydration helps keep the skin well-moisturized and healthy.
Water is essential for various cellular functions, including the transport of nutrients and the removal of waste. Every cell in the body relies on water to function properly. Adequate hydration ensures that cells can work efficiently, maintaining overall health and vitality.
This vital fluid also plays a role in the smooth movement of joints and reduces the risk of friction and joint pain. Proper water intake also supports cardiovascular health. Dehydration can lead to thickening of the blood, making it harder for the heart to pump effectively and increasing the risk of cardiovascular problems.
Sometimes thirst is mistaken for hunger, leading to unnecessary calorie consumption. Drinking water can help regulate weight because it promotes a feeling of fullness and reduces the likelihood of overeating. Staying hydrated helps regulate appetite and supports metabolic processes involved in weight control.
Let’s now look at how much water we should drink daily to ensure the body functions normally.
How much water should we drink per day?
As already mentioned, water is released from the body not only through the kidneys but also through the skin. That means during heavy sweating—due to, for example, intense physical activity, hot climate, or illness and high fever—you can become dehydrated quickly and lose significant amounts of this vital fluid.
The amount of water in the body depends greatly on age, sex, and body composition. While in babies and young children it is about 75%, in adolescents it is around 65%. As we age, these percentages decrease. In women, who generally have more body fat, this percentage is about 55%, while in men it is around 60%. Even a small percentage loss of this essential fluid can lead to dehydration.
Dehydration is a condition that occurs when you don't have enough water in your body for it to perform its normal functions. Even mild dehydration can lead to exhaustion, lack of energy, and a feeling of fatigue.
It also causes dry, flaky skin and can worsen conditions like eczema and psoriasis. Dry skin with a compromised barrier is much more prone to wrinkles and reduced elasticity.
Dehydration can impair cognitive function, leading to issues such as poor concentration, memory problems, and mood changes. Staying hydrated supports optimal brain function, improving focus, alertness, and mental clarity.
Dehydration and neglecting to consume adequate amounts of water can lead to headaches, muscle cramps, dizziness, irritability, urinary system problems, and more. Signs of dehydration include dry mouth, chapped lips, and the color of urine—cloudy urine is a warning sign, while light and nearly clear urine indicates that the body’s water levels are normal.
That’s why it’s important to know how much water you should drink daily to maintain balance in the body. It’s also recommended to drink water throughout the day, even if you don’t feel thirsty. The brain signals thirst only after dehydration has already begun. Drinking water at regular intervals during the day can help prevent this condition.
About 20% of daily fluid intake typically comes from fruits and vegetables, with the rest from beverages. For example, cucumber, watermelon, and spinach are made up of nearly 90% water.
You’ll often hear the recommendation to drink 8 glasses of water or 2 liters per day, but it’s best to calculate your needs individually, as every body has different characteristics and requirements.
According to Ordinance No. 1 of January 22, 2018, on the physiological nutrition standards for the population of Bulgaria, the adequate intake of water from all sources (beverages, food, and drinking water) is as follows:
Children:
0 to <6 months – 100–190 ml/kg body weight/day
6 to <12 months – 800–1000 ml/day
1 to <3 years – 1100–1300 ml/day
3 to <7 years – 1300–1600 ml/day
7 to <10 years – 1600–2100 ml/day
Men:
10 to <14 years – 2100 ml/day
14 to <75 years – 2500 ml/day
75+ years – 2500 ml/day
Women:
10 to <14 years – 1900 ml/day
14 to <75 years – 2000 ml/day
75+ years – 2000 ml/day
Pregnancy – 2300 ml/day
Lactation – 2700 ml/day
Another method for calculating how much water to drink per day is based on body weight:
16–30 years – 35–40 ml/kg
31–54 years – 30–35 ml/kg
55–64 years – 30 ml/kg
65+ years – 25 ml/kg
Example: If you are 35 years old and weigh 70 kg, your recommended intake would be:
70 × 30 = 2100 ml/day, or about 2 liters per day.
Important Notes:
These are recommended daily values. It is advisable to have the calculation done by a specialist if:
You follow a special diet
You have a physically demanding daily routine and sweat heavily
You spend time in high temperatures and sweat a lot
You experience vomiting and/or diarrhea, which can lead to dehydration
The subject is a baby or a small child
If you suffer from chronic illnesses, it is strongly recommended to consult a doctor.
In milder cases of dehydration (e.g., after a long walk or intense physical activity), the body can be supported with nutritional supplements to restore electrolyte balance.
If you find it difficult to determine the right amount of water for yourself, your doctor or dietitian can help you calculate the appropriate daily intake.
Does the time of day matter when drinking water?
No, but it is recommended to drink a glass of water right after waking up to help activate bodily processes such as metabolism. About half an hour before meals is also a good time to have a glass of water. A glass of water before bed will help keep the body hydrated during rest.
You can drink water for an hour before intense exercise, but if you want to hydrate during the workout itself, it is advisable to do so in small amounts.
Drinking large amounts of water at once is not recommended, as the body cannot absorb it effectively. It can also lead to swallowing excess air and potentially cause bloating.
Can you drink too much water?
Excessive water intake is rare in healthy adults. For example, during intense sports, athletes may consume more fluids to prevent dehydration. However, if too much water is consumed, the kidneys may not be able to excrete the excess, and the sodium content in the blood becomes diluted. This can lead to hyponatremia (low sodium levels), a potentially life-threatening condition. Sodium plays a role in maintaining fluid balance, regulating blood pressure, and supporting nerve and muscle function.
In conclusion, drinking enough water every day is one of the simplest and most effective ways to maintain your overall health.
Water is essential for the proper functioning of the human body and plays a key role in nearly every bodily process—from the cardiovascular system and kidney function to skin health.
This article is for informational purposes only and does not replace consultation with a specialist. If you’d like to read more informative health-related articles, check out our health portal.
