How much water should you drink per day?

We know that water is essential to our health, but it can sometimes be difficult to know how much you need. In this article, we'll give you all the information you need to know how much water you should drink based on your health.

1. Why is hydration essential?

Water is a fundamental component of your body, making up approximately 60% of your body weight. It plays a vital role in many physiological and physical functions. Water helps regulate body temperature through perspiration, transports nutrients, and allows your body to eliminate toxins through the kidneys, which filter waste products from your metabolism.

Insufficient hydration can cause several symptoms that are important to recognize: intense thirst, dry mouth and lips, dark and scanty urine , unusual fatigue, frequent headaches, and dizziness or difficulty concentrating can be signs of dehydration.

It's essential to drink regularly throughout the day, even when you're not thirsty! Adequate hydration will promote better energy, better digestion, and proper bodily function.

2. How much water should you drink each day?

2.1 General recommendations

According to the EFSA (European Food Safety Authority), daily water intake—including both the water contained in beverages and the water provided by food—is estimated at 2.5 liters per day for an adult man and 2 liters for an adult woman. On average, 80% of these needs are covered by beverages, or 1.6 to 2 liters per day, and around 20% by food, mainly through fruits and vegetables.

These needs vary depending on several factors: ambient temperature, level of physical activity, health (fever, diarrhea, etc.), and physiology (pregnancy, breastfeeding). The WHO emphasizes that water loss can reach 1 to 2 liters per hour in the event of intense physical exercise or heatwaves, which justifies adjusting water intake with, if necessary, supplementing with electrolytes.

It is therefore recommended to drink regularly throughout the day, even when not thirsty, in order to cover these variable needs and maintain a good water balance.

2.2 According to specific profiles

Children have specific needs depending on their age. A newborn receives its hydration primarily from breast milk or formula, while an older child must learn to drink regularly, even when they don't feel thirsty. Since their bodies are more susceptible to dehydration, it's important to offer them water frequently. Did you know that 61% of children and adolescents don't get enough water every day?

As for adults, their needs vary depending on gender. On average, a man needs to consume more water than a woman due to greater muscle mass and a higher metabolism. EFSA's recommendations for men are 2 liters of water per day and 1.6 liters for women.

Seniors should be especially vigilant, as the sensation of thirst diminishes with age. Insufficient water consumption can lead to issues such as fatigue, confusion, and a higher risk of urinary tract infections. To avoid dehydration, older adults are advised to drink regularly.

Pregnant women should adjust their hydration during pregnancy. Water is essential for fetal development and the proper functioning of the mother's metabolism. Proper hydration also helps limit certain minor issues such as constipation, cramps, and water retention.

Athletes should increase their water intake due to water loss through sweating, ranging from 0.5 liters of water to 2.5 liters (sometimes even more! ). It is recommended to drink before, during, and after exercise to avoid dehydration and maintain good physical performance.

During heatwaves, water needs increase significantly. As sweating increases, it is essential to drink more to compensate for losses and avoid the risk of heatstroke.

When it comes to weight loss, water plays an important role in satiety and weight management. Proper hydration helps regulate appetite and promotes better digestion. Drinking a glass of water before a meal can help reduce hunger and limit snacking.

3. What are the dangers of drinking too much or too little?

3.1 Risks of insufficient consumption

Inadequate water intake leads to varying degrees of dehydration. Mild dehydration can manifest as thirst, unusual fatigue, headaches, and decreased concentration. Moderate dehydration causes dry skin and mucous membranes, dark and scanty urine, and a rapid heart rate. Severe dehydration is a medical emergency and can lead to mental confusion, low blood pressure, severe dizziness, and even loss of consciousness. In the most severe cases , chronic dehydration can lead to kidney or cardiovascular complications.

3.2 The risks of excessive consumption

While hydration is essential for health, it's also important not to overdo it. Consuming too much water, especially over a short period of time, can lead to electrolyte imbalances in the body, particularly hyponatremia.

Hyponatremia occurs when the sodium concentration in the blood becomes abnormally low, often due to excessive dilution from water intake. too fast. This imbalance can cause symptoms such as nausea, headaches, muscle cramps, mental confusion, and in the most severe cases, cerebral edema. This type of situation remains rare and mainly concerns extreme contexts, such as endurance competitions where large quantities of water are consumed without adequate sodium intake.

In a healthy person, the kidneys can eliminate up to 0.7 to 1 liter of water per hour, but beyond this, the elimination capacity is exceeded. Therefore, it is recommended to adapt your water consumption to your actual needs, without excess or restriction, and taking into account the climate, physical activity, and diet.

In some more specific cases, behaviors related to psychological or eating disorders can lead to chronic overconsumption of water, called potomania. This phenomenon remains rare, however, and should be managed by a healthcare professional.

In summary, excess water is uncommon but can pose a real risk when it is not compensated for by a balanced intake of electrolytes. It is therefore best to drink regularly, listening to your body's signals, and to prioritize hydration adapted to your needs and activity.

4. How to hydrate properly on a daily basis?

4.1 The best sources of hydration

The main source of hydration remains water, of course, whether from the tap or bottled. In addition, certain foods and drinks can also effectively contribute to your daily fluid intake.

Indeed, tap water is a practical, economical, and environmentally friendly solution. It is subject to strict controls to ensure its potability. However, its composition can vary depending on the region, particularly in calcium or chlorine, which can affect its taste or digestive tolerance in some sensitive individuals.

Bottled water falls into two broad categories. Spring water, which is low in minerals and suitable for daily consumption, and natural mineral water, which contains specific minerals (calcium, magnesium, bicarbonates, etc.) and can meet specific needs. It is advisable to alternate brands and types of water to avoid prolonged excess of any one mineral.

Hot drinks like tea, herbal teas, or infusions also help with hydration. They're a calorie-free alternative for those who struggle to drink plain water. Be careful, however, with caffeinated drinks (like coffee or soda), which can have a mild diuretic effect in high doses and shouldn't replace water in your daily hydration routine.

Fruit juices, although rich in water, also contain a significant amount of sugar. To limit their glycemic impact while still benefiting from their water content, it's best to dilute them with water.

Finally, fresh fruits and vegetables account for an average of 20 to 30% of total hydration. The richest in water are cucumber, lettuce, zucchini, watermelon, melon, tomato, orange, and strawberry. In addition to their water content, they are an excellent source of vitamins, potassium, and antioxidants.

4.2 Tips for remembering to drink

To avoid forgetting, several solutions exist, such as mobile apps that allow you to set regular reminders to drink throughout the day. For example, there's Hydro Coach, which lets you set your hydration goals.

Adopting small habits also makes it easier to stay hydrated, such as always having a water bottle handy. This encourages you to drink without thinking about it!

Then, a good alternative for those who have trouble drinking pure water is flavored water with pieces of fruit, mint leaves or lemon.

Hydratis lozenges contain electrolytes that help your body absorb the water you consume. They come in a variety of flavors to suit everyone's tastes. These lozenges are an excellent solution for faster, more effective hydration.

Frequently Asked Questions (FAQ)

• Is it good to drink 3 liters of water a day?

Drinking 3 liters of water per day may be appropriate for athletes or during intense heat, but it's not necessary for everyone. Excessive consumption can cause hyponatremia.

• How much water is right to avoid stressing the kidneys?

The kidneys function well with 1.6 to 2 liters per day. Drinking too little promotes kidney stones, while excessive drinking can overload them. However, if you have kidney problems, we recommend consulting a doctor.

• How do you know if you're drinking too much water?

Signs include very clear and frequent urine, bloating, nausea, and, in severe cases, confusion due to low sodium.

Hydration is crucial for the proper functioning of your body. Drinking 1.6 to 2 liters of water per day helps regulate body temperature, eliminate toxins, and maintain fluid balance. Insufficient or excessive consumption poses health risks, such as dehydration or hyponatremia.

Different sources of hydration include tap water, mineral water, herbal teas, and fruit. To help you remember to drink, simple tips like using a water bottle or app reminders can be very helpful. Remember, the key is to maintain a good fluid balance to protect your health!

Bibliography

Wong, JMW, Ebbeling, CB, Robinson, L., Feldman, HA, & Ludwig, DS (2017). Effects of Advice to Drink 8 Cups of Water per Day in Adolescents With Overweight or Obesity. In JAMA Pediatrics (Vol. 171, Issue 5, p. e170012). American Medical Association (AMA). https://doi.org/10.1001/jamapediatrics.2017.0012 

Arnaud, MJ, & Noakes, TD (2011). Should humans be encouraged to drink water to excess? In European Journal of Clinical Nutrition (Vol. 65, Issue 7, pp. 875–876). Springer Science and Business Media LLC. https://doi.org/10.1038/ejcn.2011.40