Water is essential for life, but how much should you drink each day? While there is no one-size-fits-all answer, scientific guidelines suggest that a healthy adult needs about 35 ml of water per kilogram of body weight. This means:

• A person weighing 50 kg requires 1.7 litres
• A person weighing 60 kg requires 2.1 litres
• A person weighing 70 kg requires 2.4 litres
• A person weighing 80 kg requires 2.8 litres

And yes! Drinking excessive water can be just as harmful as dehydration, as it can strain the kidneys and heart. The key is to strike a balance based on your individual needs.

Your daily water needs depend on several factors:

• Age: Children who are physically active need more water, while older adults, who have a reduced sense of thirst, are at higher risk of dehydration.
• Activity Level: An athlete or someone who exercises regularly requires more fluids.
• Climate: Hotter temperatures increase fluid needs.
• Diet: Water-rich foods like fruits and vegetables contribute to hydration.
• Health Conditions & Medications: Some illnesses and medications may increase or decrease fluid needs.

Ways to stay hydrated

• Start your day with a glass of water.
• Drink the first litre in the morning.
• Keep a bottle within arm’s reach at work.
• Use a large bottle to monitor intake.
• Drink water with every meal.
• Carry water when on the go.
• Add natural flavours like berries, lemon, or herbs.
• Hydrate before, during, and after physical activity.

Water is the best choice for hydration. While other beverages like coffee, tea, and milk contribute to hydration, sugary sodas and juices should be limited as they increase your overall water requirement due to their additives.

Watch for symptoms of dehydration such as dark yellow urine, weakness, dizziness, low blood pressure, and confusion. Staying hydrated helps regulate body temperature, protect organs, aid digestion, and keep joints healthy. Drink wisely and listen to your body’s needs!