Dr. Ekaterina Sawtina reported that the recommended daily amount of water is 30-35 milliliters per kilogram of body weight, with an additional 500 to 1000 milliliters during the summer.
According to her, the body's need for fluids depends not only on the ambient temperature, but is also affected by body weight, level of physical activity, age, health status, and even humidity.
She says: "We always hear advice to drink two liters of water a day, but this is just a general guideline. This amount may not be enough for some people, while it may be too much for others."
It indicates that an adult needs approximately 30-35 milliliters of fluid per kilogram of body weight daily. For example, a person weighing 70 kilograms needs about 2.1-2.5 liters of fluid per day. This includes all fluids the body consumes, not just water, such as soups, drinks, milk, and the water content of vegetables, fruits, and other foods.
In the summer, the body's need for fluids naturally increases. She says, "If the air temperature exceeds 30 degrees Celsius, or if a person sweats profusely, exercises, works outdoors, or spends a long time in the sun, it is advisable to add about 500-1000 milliliters of fluids to the usual amount. This amount increases with intense physical activity, because fluid loss due to heavy sweating can reach several liters per day."
She explains that relying solely on the feeling of thirst is not always an accurate indicator, because the mechanism of sensing thirst in children and the elderly is less efficient, so they may not feel thirsty until the body has already been exposed to a degree of dehydration.
It also indicates that urine color can be a useful indicator of body hydration level. A light yellow color usually indicates adequate fluid intake, while dark, concentrated urine, dry mouth, headache, weakness, decreased performance, and dizziness may indicate dehydration.
On the other hand, the doctor confirms that excessive water consumption is also undesirable, as it may lead to negative effects.
She says: “Drinking large amounts of water that exceed the body’s needs over a short period of time can disrupt the balance of water and salts, and lower the sodium level in the blood. Although this condition is rare, it can occur, especially during prolonged exercise, when a person drinks only water without replacing lost electrolytes.”
According to the specialist, the best way to keep the body hydrated is to drink water in small, regular portions throughout the day.
