Scientists from the Institute of Medicine of the U.S. National Academy of Sciences have established the following guidelines for total fluid intake per day:

• Women should consume an average of 2.7 liters (approximately 11 glasses) of water;
• Men should consume about 3.7 liters (approximately 15 glasses) of water.

However, it's important to understand that about 40% of this fluid comes from the food we eat. This means that the amount an adult needs to drink in the form of plain water is, on average, 1.5 to 2 liters per day.

Calculate Your Personal Daily Water Intake

The correct volume of water you need is an individual matter that depends primarily on your body weight and level of physical activity. The following table will help you calculate your required water consumption norm..

One liter is roughly equal to 4-5 large glasses. Based on the table above, the average person needs to drink approximately 8-9 glasses of water daily.

A Simple Water Drinking Schedule

While this might seem like a lot, simple habits can help you meet your daily water intake. The easiest rule is to drink water before and after meals.

Why not during meals? Consuming too much liquid during food intake can dilute stomach acid and digestive enzymes, reducing the effectiveness of the digestive process. Furthermore, drinking a glass before a meal can help curb your appetite, which is beneficial for weight management.

Practical Tips for Daily Life

If your daily regimen is too irregular for scheduled meals, a simple habit is to carry a 500-600 ml water bottle with you. You'll be surprised how easily you can meet your norm without thinking about it. This helps prevent headaches from dehydration and keeps you feeling good.

• Engage in physical activity (add 100 ml for every 20 minutes of exercise);
• Visit a sauna;
• Are in a hot climate;
• Are sick.

Some people replace the '8 glasses of water' rule with '8 glasses of fluid,' which can include tea, juice, or soup. This is acceptable, but try to choose healthy, natural beverages prepared with filtered water and low in sugar. Green tea, herbal infusions, and some juices are excellent low-calorie options to quench thirst.