We often hear that it is essential to drink two liters of water daily to be in top shape. This instruction, which has become a real reflex on the Internet, does not however apply to everyone in the same way. In reality, our water needs are personal and depend on many factors.
How much water should you really drink every day?
In France, Health Insurance recommends consuming between 1 and 1.5 liters of water per day for a healthy adult. This figure only concerns liquid water (tap or bottled water). The rest of our water needs are naturally covered by our diet: fruits, vegetables or soups provide around 20% of the water our body needs on a daily basis.
International organizations such as the European Food Safety Authority (EFSA) or the American National Academy of Sciences (NASEM) cite “total water intake” (drinks + food) of between 2 liters and 3.7 liters depending on gender. However, for the drink alone, aiming for 1 to 1.5 liters remains a benchmark perfectly suited to real life.
Heat, sport, pregnancy: adapt your intake according to your profile
This average of 1 to 1.5 liters must be adjusted according to your personal situation:
- In case of high heat or sport: perspiration increases losses. It is advisable to drink more often, without waiting to feel thirsty;
- For the elderly: the feeling of thirst decreases with age. It is advisable to split the intake by regularly drinking small glasses of water, herbal teas or broths;
- During pregnancy or breastfeeding: needs naturally increase to support the body.
Conversely, in the case of specific pathologies such as heart failure or kidney failure, the quantity of fluid must be controlled and sometimes limited on medical advice.
How do you know if you’re drinking enough every day?
To assess your hydration level without taking out the calculator, there is a simple visual indicator: the color of your urine. Clear urine indicates sufficient hydration, while dark urine indicates it’s time to drink a glass of water.
Be careful, however, of the opposite excess. Trying to drink too much very quickly can be dangerous and cause hyponatremia (an excessive drop in sodium levels in the blood). Healthy kidneys eliminate a little more than 0.7 liters of water per hour: it is therefore preferable to distribute your intake well throughout the day rather than forcing the quantities.
Instead of blindly following the rigid 2 liter rule, listen to your body, observe your signals and adapt your intake to your pace of life. In case of doubt or specific pathology, seek advice from your doctor.