Water needs vary from person to person, and there's no single amount that works for everyone. They depend on factors such as sex, physical activity level, environmental conditions, and overall health.
What do scientific guidelines recommend?
According to the Institute of Medicine (IOM, 2005), the recommended daily intake from water and other beveragesfor adults is approximately:
Women: 2.2 liters per day
Men: 3.0 liters per day
The European Food Safety Authority (EFSA, 2010) recommends a total daily water intake of 2.0 liters for women and 2.5 liters for men, including water obtained from food.
These amounts are general reference values, not fixed targets for everyone. Actual needs vary depending on physical activity, environmental temperature, and individual characteristics.
What affects your water needs?
Your fluid needs may increase when:
you engage in intense physical activity
the weather is hot or humid
you sweat more than usual
your diet increases your body's water requirements
How can you tell if you're drinking enough water?
Practical signs of adequate hydration include:
pale-colored urine
rarely feeling very thirsty
being able to carry out your usual daily activities without difficulty
Thirst is your body's natural way of regulating fluid intake. It's important to respond to it and make sure you stay adequately hydrated throughout the day.
The bottom line
Staying hydrated is an essential part of taking care of your health.
Rather than focusing on a strict number, it's more useful to adjust your water intake to your individual needs, taking into account your lifestyle and your body's signals.