The recommendation to drink two liters of water daily knows every day. It can be heard in gyms, nutritionists and on the pages of fitness blogs. However, a major international study, published in Science , refutes the versatility of this advice.
The project was attended by more than 5,600 people from 23 countries - from infants to the elderly. On the basis of the collected data, scientists have come to the conclusion that the real need for fluid in an adult, on average, is about 1.5 liters a day, not 2–2.5 liters, as usual.
Individual needs is the key to understanding
Scientists emphasize that the amount of water required by the body depends largely on the following factors:
-
age and weight;
-
level of physical activity;
-
the climate you live in;
-
Socio-economic conditions.
For example, a physically active person working outdoors loses much more moisture than an office worker in a cool room.
At the same time, scientists emphasize that the main benchmark is a thirst. It is a natural signal of the body about lack of fluid.
Special categories are special needs
In the elderly, the sense of thirst is dull, and the need for fluid decreases. Because of this, the risk of dehydration increases. Often, pensioners also reduce water consumption due to the fear of incontinence or diuretics.
In contrast, people who train or live in hot climates need more water. In addition to hydration, it is important to restore electrolyte balance - especially sodium, potassium and magnesium.
Simple rules are better than strict norms
Instead of counting milliliters, experts advise to focus on their own feelings. Dry mouth, fatigue, dark urine are signals that the body needs fluid.
The conclusion of the researchers is unambiguous: there is no single water rate that suits everyone. The main thing is to listen to your body.
