How much water a day?

Hydration influences everything: energy, concentration, digestion, athletic performance, and skin quality. Here is your personalized need, not the generic "2 liters a day" recommendation.

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FoodCraft integrates hydration into your personalized meal plans. Complete nutrition, not just recipes.

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Pourquoi « 2 litres par jour » c'est faux

This recommendation dates back to the 1940s and completely ignores weight and activity. A sedentary 50 kg woman and a 90 kg man doing CrossFit don't have the same needs at all.

The personalized calculation is based on your weight (about 33 ml per kg of body weight) adjusted by your physical activity level. The more you move and sweat, the more water you need.

Les signes de déshydratation

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 probably aren't drinking enough.

Astuces pour boire plus

Keep a visible water bottle 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) count toward your daily fluid intake.

Questions fréquentes

Le café et le thé comptent-ils ?
Yes. Despite their slight diuretic effect, coffee and tea contribute positively to your hydration. The diuretic effect is largely offset by the water they contain.
Peut-on boire trop d'eau ?
It's possible but very rare (hyponatremia). You would have to drink several liters in a very short time. For most people, the real risk is not drinking enough.
Faut-il boire pendant les repas ?
Yes, a glass of water during a meal has no negative effect on digestion (that's a myth). However, avoid drinking liters during the meal — it can cause bloating.
Mon besoin change-t-il en hiver ?
Slightly. You sweat less, but dry air (heating) dehydrates you through your respiratory tract. Keep the same goal and adjust based on your thirst.

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