What is the correct drinking regime?

Water is a vital fluid in our body. You can live for weeks without food and only 2-3 days without water. The amount of fluid in the human body varies throughout life. A newborn has the most water in the body, with water accounting for about 75% of body weight. In adults, it is approximately 53% in men and 46% in women.

Why is it important to replenish fluid reserves?

For our health, it is necessary to maintain a balance between fluid intake and consumption. A person secretes about 2.5 liters of water per day with urine, feces, breath, and skin. To make up for these losses, it must absorb water. The body makes up for some of the losses with food containing water. But we have to supply most of the body directly in the form of fluid. Especially when traveling and during the hot summer months, you need to drink more.

We often do not even notice a slight but prolonged lack of fluid in the daily hustle and bustle. However, insufficient fluid intake can lead to serious headaches or constipation. Possible violations of kidney function, kidney stones, and urinary tract. There is also an increased risk of urinary tract infections, appendicitis, or heart and blood vessel diseases.

Lack of fluid is dangerous for everyone, regardless of age and gender. Reduced water consumption causes dehydration (dehydration). Dehydration most often occurs with low fluid intake, diarrhea, vomiting, or strenuous physical work, accompanied by profuse sweating. In young children, fluid intake and consumption are 4-5 times higher than in adults. Therefore, children become dehydrated much faster. Older people who are often thirsty are also at risk of dehydration.

How does dehydration manifest itself?

  • Fatigue to the point of indisposition.
  • Headaches.
  • With dry lips and tongue.
  • Hiccups while eating.
  • Pressure around the stomach.
  • Dark yellow urine.
  • They will be constipated.
  • Reduced physical and mental performance.
  • Loss of concentration.
  • Increased drowsiness.
  • Dry skin.

How much liquid should I drink per day?

The first sign of fluid deficiency is thirst. However, this is already an alarming signal, since it appears only when the body has lost 1-2% of the fluid. This means that you need to drink so that you don’t feel thirsty at all. Under normal conditions, the daily fluid requirement can be calculated in the following simple way: 0.5 liters for every 15 kilograms of weight. This means that if you weigh 70 kg, you calculate your average daily fluid requirement as follows:
70: 15 = 4,7 ➪ 4,7 × 0,5 = 2,3 liters.

However, this is an average fluid requirement. In many situations, you need to drink even more.

The need for fluid depends on:

  • body weight
  • age and gender
  • composition and quantity of food (salt, water, protein, calories)
  • physical activity
  • ambient temperature and humidity
  • clothing
  • body temperature
  • current health status

Which drinks are suitable?

  • Clean water.
  • Spring and slightly mineralized natural mineral waters without carbon dioxide (non-carbonated).
  • Fruit and vegetable juices are diluted with water.
  • Unsweetened and not very strong teas (fruit or, in limited quantities, green tea).
  • Baby water.
  • Herbal teas (however, it is advisable to drink them for a short time and change them). Some herbal teas may affect the effectiveness of the medications you take. So ask your doctor or pharmacist if they are right for you.
  • The soup should be part of the meal.

When is it better to drink?

It is also very important how often and when you drink. It is recommended to distribute the recommended amount of liquid throughout the day and drink continuously, even if you do not feel thirsty.

  • Drink in the morning to make up for the fluid loss during sleep. However, a cup of coffee or black or green tea is not enough (because of the caffeine content it depletes). Therefore, always drink a glass of water after these drinks.
  • During the day, drink as needed and the current load.
  • Before going to bed, limit alcohol consumption so as not to disturb sleep by waking up in the toilet.


Prolonged intense thirst, persisting even with sufficient fluid intake, maybe a sign of a more serious disease, such as diabetes. Therefore, in case of any doubts, visit a doctor.


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