The recommendation to drink two liters of water a day is a familiar one. You hear it in gyms, from nutritionists, and on fitness blogs. However, a large international study published in the journal Science refutes the universality of this advice.
The project involved more than 5,600 people from 23 countries around the world, from infants to the elderly. Based on the data collected, scientists concluded that the real need for fluid in an adult, on average, is about 1.5 liters per day, not 2–2.5 liters, as was commonly believed.
Individual needs are the key to understanding
Scientists emphasize that the amount of water the body needs depends largely on the following factors:
-
age and weight;
-
level of physical activity;
-
the climate in which you live;
-
socio-economic conditions.
For example, a physically active person working outdoors in the summer loses significantly more moisture than an office worker in a cool room.
At the same time, scientists emphasize that the main guideline is thirst. It is the body's natural signal about a lack of fluid.
Special categories - special needs
In older people, the sense of thirst becomes dulled and the need for fluids decreases. This increases the risk of dehydration. Pensioners often also reduce their water intake due to fear of incontinence or taking diuretics.
In contrast, people who exercise or live in hot climates need more water. In addition to hydration, it is important to restore electrolyte balance — especially sodium, potassium, and magnesium levels.
Simple rules are better than strict norms
Instead of counting the milliliters you drink, experts advise focusing on your own feelings. Dry mouth, fatigue, and dark urine are signals that the body needs fluids.
The researchers' conclusion is clear: there is no single water norm that suits everyone. The main thing is to listen to your body.
