A Importância da Hidratação Diária: Quanta Água Devemos Beber?

The Importance of Daily Hydration: How Much Water Should We Drink?

Adequate hydration is essential to maintain the proper functioning of our body. Water plays a fundamental role in several vital processes, from regulating body temperature to transporting nutrients

The ideal amount of water per day :

The amount of water needed varies from person to person, depending on factors such as age, weight, level of physical activity and climate. However, as a general reference, the European Food Safety Authority (EFSA) recommends a total daily intake of around 2.5 liters for women and 3.5 liters for men, including water from food and drink. It is important to emphasize that these recommendations are just guidance and may vary in each case.
[1] https://www.efsa.europa.eu/pt

For example, people who exercise intensely or live in hot climates may need a greater amount of water to compensate for fluid loss through sweat. Those who have specific health conditions, such as urinary tract infections or kidney problems, may also need a higher water intake.

Tips for staying hydrated during the day:

  1. Drink water regularly: Keep a bottle of water within reach and make a point of taking small sips throughout the day.
  2. Eat water-rich foods: In addition to drinking water, you can also get hydration through foods like fresh fruits and vegetables, which have a high water content. Watermelon, cucumber and orange are examples of hydrating foods.
  3. Avoid excessive consumption of sugary drinks: soft drinks and processed juices, in addition to being poor in nutrients, can lead to dehydration when consumed in excess. Choose water or natural teas as healthier options.
  4. Take individual needs into account: People who practice intense physical activity or live in hot climates may need a greater amount of water to compensate for fluid loss through sweat.

In conclusion, although water needs vary from person to person, following general recommendations, such as drinking about 2.5 liters of water for women and 3.5 liters for men, can be a good starting point. However, it is essential to pay attention to the body's signals and adjust water intake according to individual needs, especially in specific health conditions or in situations that require greater fluid loss. Remember that staying hydrated is essential for optimal health and the proper functioning of the body.


[1] https://www.efsa.europa.eu/pt

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