How Much Water Should You Drink Per Day: Nutritionist Reveals the Calculation Method

The need for fluids should be met with water – this is one of the golden rules. Water is vital for humans. And no other beverage – tea, coffee, or various juices – can fulfill the body’s need for fluids.

Nutrition and dietetics expert Cisem Gündüz spoke about the important rules for quenching thirst and the method of calculating an individual daily water intake.

According to the expert, a person’s daily water requirement depends on their body weight. To calculate your ideal rate, you need to multiply your body weight (in kilograms) by 30.

“For example, we can say that the daily water requirement for a person weighing 60 kilograms is 1.8 thousand milliliters or 1.8 liters. However, factors such as food and drinks consumed during the day or exercise also play a role and affect this amount,” the nutritionist noted.

In addition, in summer, a person needs much more water than in any other period. The color of your urine will help you understand whether you are drinking enough water per day – the darker it is, the less fluid you have received.

Gündüz added that drinking tea, coffee, fruit juice, and watery fruits (such as watermelon) instead of water does not fulfill our water needs and leads to more calories.

“If we consider that one recommended serving of watermelon per day is a few triangular slices, we will more than exceed the size of this serving in an attempt to quench our thirst,” the expert explained.

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Written by Emma Miller

I am a registered dietitian nutritionist and own a private nutrition practice, where I provide one-on-one nutritional counseling to patients. I specialize in chronic disease prevention/ management, vegan/ vegetarian nutrition, pre-natal/ postpartum nutrition, wellness coaching, medical nutrition therapy, and weight management.

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