Researchers from Japan’s National Institute of Biomedical Innovation studied over 5,600 people. Participants ranged from newborns to seniors in their 90s.
And what they discovered changes everything. The magic "two liters a day" isn’t one-size-fits-all.
Your water needs
The study found huge variation in how much water people actually need. Some adults get by with less than a liter a day. Others, like athletes, may need more than ten.
Men in their twenties averaged 4.3 liters a day. Women between 25 and 60 averaged 3.4 liters. But that’s not the whole story.
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If you live in a hot climate, exercise regularly, or are at higher elevations, your need for water increases.
Just 1,000 meters above sea level can require half a liter more. And in 30°C heat, you may need an extra liter or more.
It’s not just about sweating. Even breathing and the food you eat contribute to your fluid intake.
Listen to your body – not the bottle
So what should you do? The researchers' advice is clear: stop forcing yourself to drink by the clock. Drink when you're thirsty.
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Your body is smart. It tells you when it needs fluids. There’s no need to carry a full water bottle everywhere out of habit.
Also, remember that food provides plenty of hydration. Fruits, vegetables, pasta and even cooked grains count towards your fluid intake.
In short, there is no universal rule. Your water needs are personal and change from day to day. The key is tuning in to what your body tells you.
This article is based on information from Denoffentlige.dk.
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This article is made and published by Ida-Marie Palm Varbæk, who may have used AI in the preparation.