Question and Answer

The recommended daily water intake is 30–35 milliliters per kilogram of body weight, with an additional 500 to 1,000 milliliters during the summer. According to doctors, the body’s fluid requirements depend not only on ambient temperature but also on body weight, physical activity level, age, health status, and even humidity. We are often advised to drink two liters of water daily, but this is merely a general guideline; it may be insufficient for some individuals and excessive for others. For example, a person weighing 70 kilograms needs approximately 2.1–2.5 liters of fluids daily, which includes all fluids consumed, not just water, such as soups, beverages, milk, and the water present in vegetables, fruits, and other foods.

During the summer, the body’s fluid needs naturally increase. If a person sweats profusely, exercises, works outdoors, or spends extended periods in the sun, it is recommended to add about 500–1,000 milliliters of fluids to the usual intake. This amount increases further with intense physical activity, as fluid loss through heavy sweating can reach several liters per day.

Relying solely on the sensation of thirst is not always an accurate indicator, as the thirst mechanism in children and the elderly is less efficient; consequently, they may not feel thirsty until the body has already become dehydrated. On the other hand, excessive water consumption is also inadvisable, as it can lead to adverse effects. Drinking large volumes of water that exceed the body’s needs in a short period can disrupt water and electrolyte balance and lower blood sodium levels. Although this condition is rare, it can occur, particularly during prolonged exercise, when individuals drink only water without replacing lost electrolytes.

According to the specialist, the best way to maintain proper hydration is to drink water in small, regular amounts throughout the day.

Source: gazeta.ru