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Drinking water: the ultimate guide

Drinking water is vital to our health and well-being. In this article, we'll look at the benefits of drinking water, how to calculate how much you need, the qualities of healthy water, tips for increasing your intake, the relationship between water and physical activity, and water myths and facts.

Key findings

  • Drinking enough water improves digestion and maintains healthy skin.
  • The amount of water needed depends on various factors such as age, gender and physical activity.
  • Healthy water must have an optimal pH and an appropriate mineral composition.
  • Using a personal bottle and adding essences or fruits can increase water intake.
  • Hydration is especially important before, during and after physical activity.

Benefits of drinking water

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Improving digestion

Drinking water regularly is essential for improving digestion . Water helps break down food and facilitates the absorption of nutrients. In addition, it supports bowel movement and prevents constipation.

Staying hydrated is one of the most basic components of good health.

Maintaining healthy skin

Drinking enough water is key to maintaining healthy and hydrated skin. Water helps flush toxins from the body, which can reduce acne and other skin problems. Hydrated skin is more elastic and looks younger.

Regulation of body temperature

Water plays an important role in regulating body temperature. When we are dehydrated, our body cannot effectively cool itself by sweating. This can lead to overheating and other health problems. Drinking water regularly helps maintain an optimal body temperature and prevents dehydration.

How to calculate the required amount of water

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Factors affecting water requirements

Water requirements can vary greatly depending on various factors such as age, gender, level of physical activity and climatic conditions. It is important to take into account all these factors in order to ensure proper hydration of the body.

Calculation methods

  1. One of the simplest methods is to calculate the required amount of water based on body weight. For example, 1 ml of water per 30 kg of body weight. A woman weighing 65 kg should take 65 × 30 = 1950 ml of fluids per day.
  2. A more complex method also takes body weight into account. In this case, for the first 10 kg of body weight, 100 ml of water, for the next 10 kg, 50 ml of water and for each subsequent kilogram, 20 ml. According to these calculations, a person weighing 65 kg should consume 10 × 100 + 10 × 50 + 45 × 20 = 2400 ml of fluids.

Reminder apps

Water Drink Reminder is an app with the main function of helping us save water to keep track of what we need to fill up and remind us to drink water over time. Users only need to select gender and enter weight, it will help you calculate how much water you should drink per day. You can also track your water history, reach your daily goal and unlock relevant achievements and many other useful features.

Qualities of healthy water

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Optimum pH

The optimum pH of the water should be around 7.0 or slightly higher . This ensures that the water is neutral or slightly alkaline, which is beneficial for the body. Water with a pH that is too low or too high can be harmful to health.

Mineral composition

The mineral composition of water is essential for maintaining health. Water should contain essential minerals such as calcium, magnesium and potassium, but in moderate amounts. Too much mineralization can be harmful, especially for people with certain health problems. The total mineralization of the water should not exceed 100mg/l .

Purity and filtration

Water purity is a critical factor in its quality. Water must be well purified from bacteria, viruses and other contaminants. To ensure this, the use of effective filtration methods is necessary. It is recommended to use filters that can remove not only mechanical impurities, but also chemical pollutants such as chlorine and ozone. It is important to read the contents of bottled water labels to ensure its purity and quality.

The water we drink must not only be clean, but also have the right mineral composition and pH to support the optimal functioning of the body.

Tips for increasing your water intake

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One of the most effective ways to increase your water intake is to always have a personal water bottle close at hand. This reminds you to drink water regularly and makes it easy to access. You can choose a bottle with measuring markers to keep track of how much water you drank during the day.

Adding lemon, lime or mint will enrich the taste of the water and make it more attractive to drink. Water usually tastes better after cooling, you can even add frozen cubes made from mixed fruits or with their addition.

Sweetened drinks can be tempting, but they often contain a lot of sugar and calories. Instead, try to drink more water to keep yourself hydrated without the extra calories.

Increasing your water intake can also improve your gut health, as it makes it easier to break down food and help you absorb nutrients more efficiently.

Water and physical activity

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Hydration before exercise

Drinking water before exercise is essential for maintaining optimal physical performance . Low body hydration can lead to reduced physical ability, especially in hot and humid weather. This can lead to fatigue and lack of motivation.

Drinking water during exercise

During exercise it is important to drink water regularly to avoid dehydration. This is especially important during vigorous physical activity, when the body loses a lot of fluids through sweating. Good hydration will help you perform at your best .

Recovery after training

After exercise, it is important to replace lost fluids. Drinking water helps to restore the water balance in the body and supports the recovery process. Water is a basic building block of life and is key to maintaining good health.

Water is the body's main detoxifier and the main building block that regulates the pH of our blood and our body as a whole.

Water and health conditions

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Drinking water for constipation

Regular drinking of water is essential for maintaining normal bowel function . Water helps soften stools and make them easier to pass through the intestines. For constipation, increasing water intake can significantly improve the condition.

Water for kidney problems

The kidneys play a key role in purifying the blood and removing waste products from the body. Sufficient water intake supports their function and prevents the formation of kidney stones. Dehydration of the body can lead to serious kidney problems.

Hydration for colds and flu

With colds and flu, the body loses more fluids due to fever and sweating. Drinking enough water helps maintain water balance and aids recovery. It is important to avoid sweetened drinks and prefer pure water or herbal teas.

Water is a basic building block of life - not only human life. When we are in good health, we can survive without water for several days. Dehydration of the body due to illness, combined with lack of water consumption, can be dangerous among the more vulnerable groups - children and adults.

Myths and facts about drinking water

selective focus photography of girl drinking water

How much water is too much

Excessive water consumption can lead to a condition called water intoxication or hyponatremia. This happens when the level of sodium in the blood becomes too low. It is important to drink water in moderation and follow the recommendations of health professionals.

Effect of water on weight loss

Water can aid the weight loss process, but it is not a magic solution. It helps improve digestion and can reduce appetite when taken before a meal. However, healthy weight loss requires a balanced diet and regular physical activity.

Myths about alkaline water

There are many myths surrounding alkaline water and its supposed health benefits. Although some people claim that it can neutralize acidity in the body, scientific evidence for this is limited. Water with a pH between 6.5 and 8.5 is safe to drink and does not need to be highly alkaline to be beneficial.

Myths and facts about drinking water are often discussed topics, but did you know that proper hydration can improve your health and well-being? Learn more about the benefits of drinking water and how to stay optimally hydrated on our website. Visit us now and discover useful tips and tricks for a healthy lifestyle!


Drinking water is essential to maintaining good health and well-being. In this article, we've looked at various aspects of water consumption, including the benefits to the body, recommended amounts, and ways to improve your water drinking habits. Whether it's improving digestion, keeping skin healthy or just general well-being, water plays an indispensable role in our daily lives. We hope the information provided will help you make an informed choice and enjoy all the benefits that water has to offer.

Frequently Asked Questions

How much water should I drink a day?

The recommended amount of water per day depends on many factors, including age, gender, weight and physical activity. It is generally recommended to drink about 8 glasses (2 liters) of water per day.

Can I drink too much water?

Yes, drinking too much water can lead to a condition called water intoxication or hyponatremia, which can be dangerous to your health.

How do I know if I'm dehydrated?

Some of the symptoms of dehydration include dry mouth, thirst, dark urine, fatigue and dizziness. If you are experiencing any of these symptoms, it is important to increase your water intake.

What is the optimal pH of drinking water?

The optimal pH of drinking water is between 6.5 and 8.5. This ensures that the water is safe and healthy for consumption.

Is it good to drink water with lemon?

Yes, lemon water can be beneficial as lemon adds vitamin C and antioxidants. In addition, it can improve the taste of water and encourage drinking more water.

What are the benefits of drinking mineral water?

Mineral water can be beneficial as it contains important minerals such as magnesium and calcium. These minerals can support digestion, bone strength and general well-being.

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