Proper Drinking Regimen – Why It Matters

Water is a key element of every cell in the body. In a newborn infant, water accounts for about 90% of body weight, which underlines its importance for vital processes. As we age, the body loses moisture, and in old age the proportion of water drops to 60%.
    Water performs numerous vital functions:

• delivers nutrients and oxygen to cells;
• helps regulate body temperature;
• flushes out toxins and waste;
• humidifies the air we breathe;
• participates in converting food into energy.

Unfortunately, people often fail to realise that the water balance needs to be replenished daily.

The Two‑Litres‑a‑Day Myth

For a long time, it was believed that a person must drink at least two litres of water a day. However, research by the World Health Organization has called this claim into question. The daily fluid requirement depends on body weight, age, physical activity and ambient temperature.

Recommendations for Fluid Intake

A baby weighing no more than 10 kg needs roughly 4 ml of water per hour. For children weighing up to 20 kg – about 1 to 1.5 litres per day. For people with a body weight over 20 kg, the calculation is based on the following formula: 1.5 litres for the first 20 kg of weight + 20 ml for each additional kilogram.
    For example, a person weighing 70 kg should drink:

• 1500 ml + (70‑20) × 20 ml = 1500 ml + 1000 ml = 2500 ml of water per day.

Using this formula, you can work out for whom the popular advice of drinking two litres a day actually fits. Subtract 1500 ml from 2000 ml (the difference is 500 ml) and divide by 20 ml. Then add 20 kg – you get 45 kg. Thus, two litres is sufficient only for a person weighing up to 45 kg, for example, a teenager or a very petite woman.
    This formula helps determine the basic water requirement, but individual factors – such as personal physiology, air temperature, physical activity, diet and health status – introduce a margin of error. Everyone should adjust their fluid intake according to their own needs.

When the Body Needs More Water

We drink when we feel thirsty – a signal that the body is short of about 1% water. Hot weather, physical exertion, and eating spicy or salty food accelerate fluid loss, so replenishing the water balance becomes essential.

Drinking Regimen Throughout the Day

It is not only important to know how much water to drink, but also to distribute it properly over the course of the day. Drinking the entire daily amount in one or two goes is not advisable – it can overload the kidneys.
    On an empty stomach, the body absorbs about 300 ml of water in 15 minutes, whereas with a full stomach it processes no more than 800 ml per hour.

• Morning: Drink a glass of water on an empty stomach to kick‑start metabolism and “wake up” the body.
• Daytime: Drink 2–3 hours after meals.
• Evening: Have another glass of water 2–3 hours before going to bed.
      With five meals a day, you can drink about seven glasses of fluid daily, which corresponds to roughly 1700–1800 ml. The rest comes from food.

Some Rules to Follow

Water should be warm. Cold liquid irritates the stomach lining, while hot water may raise blood pressure.
    Drink in small sips.
    If you feel like eating, drink first – thirst is often confused with hunger.
    Some experts advise against drinking with meals so as not to dilute gastric juice. Others believe that drinking is acceptable as long as it does not interfere with digestion.

Conclusion

An optimal drinking regimen throughout the day is a cornerstone of good health and longevity. Take your individual needs into account and remember that water is the foundation of all vital processes.