Dr. Yekaterina Sautina says the recommended daily water intake is 30–35 milliliters per kilogram of body weight, with an additional 500 to 1,000 milliliters during the summer months.
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According to Sautina, the body's fluid requirements depend not only on air temperature but also on body weight, physical activity, age, overall health, and even humidity levels.
"We often hear the advice to drink two liters of water a day, but that's only a general guideline," she says. "For some people, that amount may not be enough, while for others it may be more than they actually need."
She explains that the average adult requires approximately 30–35 milliliters of fluids per kilogram of body weight each day. For example, a person weighing 70 kilograms (154 pounds) needs about 2.1 to 2.5 liters of fluids daily.
This includes all fluids consumed, not just drinking water. Soups, beverages, milk, and the water naturally found in fruits, vegetables, and other foods all contribute to daily hydration.
Higher Fluid Needs in Summer
During the summer, the body's need for fluids naturally increases.
"If the air temperature exceeds 30°C (86°F), or if a person sweats heavily, exercises, works outdoors, or spends long periods in direct sunlight, it's recommended to add 500 to 1,000 milliliters of fluids to the usual daily intake," Sautina says.
She adds that fluid requirements increase even further during intense physical activity, as excessive sweating can result in the loss of several liters of fluid in a single day.
Don't Rely on Thirst Alone
Sautina notes that thirst is not always a reliable indicator of hydration, particularly for children and older adults, whose thirst mechanisms are generally less effective.
As a result, they may not feel thirsty until dehydration has already begun.
She says urine color can be a useful indicator of hydration status. Pale yellow urine generally suggests adequate hydration, while dark, concentrated urine along with dry mouth, headaches, fatigue, reduced physical performance, and dizziness may signal dehydration.
Too Much Water Can Also Be Harmful
The doctor also cautions against excessive water consumption.
"Drinking large amounts of water in a short period of time can disrupt the body's water and electrolyte balance and lower sodium levels in the blood," she explains.
Although this condition is relatively rare, it can occur, particularly during prolonged exercise when a person drinks only water without replacing the electrolytes lost through sweating.
According to Sautina, the best way to stay hydrated is to drink water in small, regular amounts throughout the day rather than consuming large quantities all at once.
