Determine your daily water intake

How much water should you drink per day? 

The water consumption is important for everyone. But do you know how much water you should drink? Daily water requirement is unique for each person and depends on age, gender, body weight, lifestyle and weather conditions. Such averages as "2 l per day" are pronounced, but it is very important to understand real need of our body for the water and consume the water in amount corresponding to this need.

This article shall explain how to determine daily amount of the water, as well give practical recommendations on how to easily form daily water intake habit.

Why is individual water consumption important?
Each organism has its own needs. The needs of the office workers with little physical activity during a day and people working outdoors or exercising are not the same. Similarly, the body of the people living in hot weather conditions or in dry climate loses more water, which contributes to additional need for the water consumption.

How to calculate daily water requirement?
One of the simplest and most practical ways is calculation based on weight. According to common rule:
Approximately 30-35 ml/kg BW per day.
E.g.:
a person weighing 70 kg → 70 × 35 = approximately 2.450 ml = 2.5 l of water per day

It is basic requirement. In addition:
 - If you exercise: additional 350-500 ml of water per 30 minutes of training
 - If you are in hot weather conditions: additional 1-1.5 glasses of water
 - If you have taken caffeine or salty food: the body loses the water, you need to drink more water.

Signs of water deficiency:
Sometimes the body gives us warnings, but we pretend not to notice it. Here are the circumstances that may indicate the water deficiency in the body:
 - Longstanding headaches
 - Fatigue and tiredness
 - Pale and dry skin
 - Dark-coloured urine
 - Dryness of the mouth and bad breath
 - Difficulty concentrating and mood swings
 - If you have these symptoms, then immediately start increasing your daily water intake.

How to regulate the water intake?
Here are some simple habits for those who forget to drink water:
- First of all, when you wake up in the morning, drink a glass of water
 - After each meal, drink a glass of water
 - Set the “water reminders” on your phone or watch
 - Always keep a bottle of water with you and put it in front of your eyes
 - Give preference to such fresh, clean and light drinking waters as Sirab

Keep in mind: water intake is not just a habit, but fundamental condition for healthy life.
Determine your daily water requirement and practice this habit with Sirab.