How much water per day?
Hydration influences everything: energy, focus, digestion, sports performance, and skin quality. Here is your personalized need, not the generic "2 liters per day" recommendation.
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Why "2 liters per day" is wrong
This recommendation dates back to the 1940s and completely ignores weight and activity level. A sedentary 50 kg woman and a 90 kg man doing CrossFit have very different needs.
The personalized calculation is based on your weight (about 33 ml per kg of body weight) adjusted by your activity level. The more you move and sweat, the more water you need.
Signs of dehydration
By the time you feel thirsty, you're already 1-2% dehydrated. At this stage, your physical and cognitive performance is already dropping.
Other signs: dark urine (aim for a light straw yellow), recurring headaches, unexplained fatigue, muscle cramps, dry skin. If you check 2 or 3 of these boxes, you're probably not drinking enough.
Tips to drink more
Keep a water bottle visible on your desk. Drink a large glass when you wake up (your body is dehydrated after the night). Pair every meal with a glass of water. If you don't like plain water, add lemon, cucumber, or mint leaves.
Note: tea, coffee, and water-rich foods (cucumber, watermelon, soup) all count toward your daily fluid intake.