20/07/23
5
Hydration is essential for the proper functioning of our bodies and for maintaining optimal health, especially during the summer when high temperatures increase the risk of dehydration. How much water to drink per day is a common question many people ask when it comes to health and well-being.
Our body is approximately 50-70% water and performs numerous vital functions for the entire organism, including transporting nutrients and regulating body temperature.
How much water to drink per day?
The amount of water to drink per day varies from person to person and depends on several factors, such as lifestyle, environment, physical activity, age and type of diet. According to the LARN (Reference Intake Levels for the Italian population), an adequate intake is about 2.5 L/day for men and 2 L/day for women. However, these values may vary considerably depending on the season, intense physical activity and other conditions that may cause dehydration.
For sportsmen and women and people engaged in strenuous physical activity, it is particularly important to hydrate before, during and after training to enable optimal athletic performance and to ensure adequate recovery of lost fluids.
How much water to drink per day according to body weight
Body weight is another important factor to consider when calculating daily water requirements. In general, it is recommended to drink at least 30-35 mL of water per kg of body weight per day. For example, a person weighing 60 kg should drink about 1800-2100 mL of water per day.
| WEIGHT KG | ML/DAY |
| 40 | 1200-1400 |
| 50 | 1500-1750 |
| 60 | 1800-2100 |
| 70 | 2100-2450 |
| 80 | 2400-2800 |
| 90 | 2700-3150 |
| 100 | 3000-3500 |
How much water to drink per day according to age and gender
The guidelines of the Italian Society of Human Nutrition (SINU) and reiterated by the Government Health, recommend different amounts of water per day according to age and gender. For example, for healthy adults, recommendations range from 2000-2500 mL per day for women and 2500-3000 mL per day for men.
| Age | Male – mL/day | Female – mL/day |
| 6-12 months | 800-1000 | 800-1000 |
| 1-3 years | 1200 | 1200 |
| 4-6 years | 1600 | 1600 |
| 7-10 years | 1800 | 1800 |
| 11-14 years | 2100 | 1900 |
| 15-17 years | 2500 | 2000 |
| 18 ≥ 75 | 2500 | 2000 |
| Pregnancy | – | 2350 |
| Breastfeeding | – | 2700 |
How much water to drink per day based on kcal consumed while dieting
The type of diet followed and the calories consumed can influence the daily water requirement. It is estimated that an adult should introduce at least 1 mL of water for every kcal of food introduced during the day. For example, a person on a 2000 kcal diet per day should drink at least 2000 mL of water.
Why it is important to drink water and hydrate
Drinking water and hydrating oneself is essential for staying healthy and ensuring the proper functioning of the body. Water plays several key roles in the body, such as transporting nutrients, eliminating metabolic waste, regulating body temperature and maintaining blood pressure. Adequate hydration prevents dehydration, which can lead to symptoms such as fatigue, decreased physical performance and difficulty concentrating.
Monitoring your water consumption and listening to your body are effective ways to ensure that you are adequately hydrated. During the summer, when temperatures are high and the risk of dehydration increases, it is important to pay special attention to hydration and drink enough to keep your body healthy. In the warmer months, it can be helpful to use saline supplements to restore minerals dissipated through profuse sweating and retain water.
