The doctor dispelled myths about the amount of water needed by the body

Daria Khaikina, an endocrinologist and nutritionist at the SM Clinic, told us how much water you need to drink per day and how to understand that it is enough. She stated this on March 27 in an interview with Gazeta.Ru».

According to her, an individual approach to this issue will be more accurate. As part of it, it is necessary to calculate the need for water, which depends on height, weight, climate, level of physical activity, diet and health status.

Khaikina said that the recommendation that everyone should drink 2 liters of water a day is based on old research and does not work. She noted that today scientists have moved away from this figure and have come to the conclusion that each person's need for water is different.

The expert recalled that there used to be a universal formula — 30 or 40 ml per 1 kg of body weight. According to the formula, a person weighing 70 kg had to drink 2.1–2.8 liters of liquid. However, it does not work if a person weighs, for example, 100 kg.

"This formula does not work because it does not take into account various factors. For example, body composition. Two different people weighing 100 kg will have different water needs. And they will depend on the amount of adipose tissue. If a person has more fat mass, their need for water will be lower than that of an athlete of the same weight, since muscles contain more water than fat," the doctor continued.

In addition, she pointed out that recent studies have shown that caffeinated drinks have a mild diuretic effect and do not cause dehydration. At the same time, they are counted in the total fluid intake balance. But alcohol, she says, does contribute to water loss. In this regard, she recommended drinking an additional 1-2 glasses of water after the feast.

Khaikina believes that the body knows how much water it needs, and therefore sends a signal about thirst. At the same time, she debunked the myth that thirst indicates the onset of dehydration and you need to drink before there is a feeling of dry mouth. The exceptions are the elderly and children, since in these categories the thirst mechanism does not work as effectively.

The specialist also recommended focusing on simple body signals. If the color of the urine is light yellow or straw, then this indicates a normal level of hydration, if the urine is dark, there is not enough water. At the same time, when there is a lack of water in the body, lethargy, headaches and difficulties with attention and concentration appear. Also, dry lips, cracks and peeling on the skin may indicate a lack of fluid.

"But the main rule is to listen to yourself. If you don't want to drink, don't force yourself, and if you feel thirsty, don't ignore it," the endocrinologist emphasized.

On December 10, 2024, Marina Berezhnaya, a general practitioner and head of the emergency and emergency department at the European Medical Center (EMC), told Izvestia about the consequences of water deficiency and excess in the body. According to her, the consequences of a lack of fluid in the body can be very different: it all depends on the cause of fluid loss and the duration of the period of dehydration. At the same time, fluid in the body may be delayed due to serious diseases of the heart, kidneys and lungs.