How many liters of water should you drink a day?

We tell you what the reason is that explains why there are times when two liters of water a day may not be enough for you to obtain all the possible benefits.

Giving a clear answer to the question of how much water should be drunk per day is very complicated. "Like anything related to food, it sounds simple, but it's complex," says nutritionist Amanda Baker Lamain. However, there are a number of ideas that help clarify the issue. For example, the 'rule' of eight glasses of water a day. While it's not really justified by science, according to Lamain it's fine to start with.

When determining the number of liters of water you should drink, it is important to be aware of one thing: we are all different and each day is also different. What does this mean? That it is essential to adapt water consumption to these aspects and needs. For example, if you work in a hot and humid environment, you will need more water than someone who lives in a colder environment. Just as an athlete will consume more water than a person with less mobility in his day. Remember why drinking water is good to perform better in your workouts.

How to know the right amount of water per day

To determine the water you need to drink there are a series of guidelines to take into account and thus be able to notice the amount. The main thing is to notice the signals that the body itself sends you, such as being thirsty or hot. These are:

• If you are thirsty, drink water. The vast majority of healthy people who drink enough water stay hydrated by drinking when thirsty.
• If you're hungry, you should probably drink too. "If your goal is to lose weight, drinking a little more water can help you reach your goal faster," says Lemain. "Many people mix hunger and thirst. I often see that my clients eat less when they are well hydrated."
• Check your urine and the times you go to the bathroom, because if you drink a lot "you should go to the bathroom regularly," says Lemain. You often hear that a light yellow color indicates that you are well hydrated. This is not always necessarily the case, but this rule is also a good starting point. Be aware that some things can affect the color of your urine, such as certain vitamin supplements.
• There can also be cases of overhydration, which can lead to low salinity and thinner blood. "As long as you're a healthy person and listen to what your body is saying, you're fine."
• In the opposite direction, in the face of a dehydration process, the person's blood is more concentrated due to the lack of fluid in the body.
• Your body is very good at signaling what you need. The trick is to drink the right amount of water by listening to what you feel. Take a bottle of water with you when you leave home, fill it regularly and you will see that you will feel better in a few days.

Why should you not drink more water than necessary if you are an athlete?

They send an order to the brain that you are loaded with glycogen and you start the match very strongly and it lasts for a long time. At the break, another isotonic drink, since it has also been shown that a soccer player, for example, lost all his body glycogen around minute 70; drinking at rest, you recover those levels of carbohydrates that you are going to lose. And when the meeting ends, it's time to recover with isotonic food and drinks, and 200 milliliters of skimmed milk. Milk is used to hydrate and to recover muscle mass, since it has whey protein. And then the rest of the day, mineral water without gas, so the replacement of liquids is total. And eat, for example, a tuna sandwich with tomato to recover that lost muscle." since it is also shown that a soccer player, for example, around the 70th minute lost all his body glycogen; drinking at rest, you recover those levels of carbohydrates that you are going to lose. And when the meeting ends, it's time to recover with isotonic food and drinks, and 200 milliliters of skimmed milk. Milk is used to hydrate and to recover muscle mass, since it has whey protein. And then the rest of the day, mineral water without gas, so the replacement of liquids is total. And eat, for example, a tuna sandwich with tomato to recover that lost muscle." since it is also shown that a soccer player, for example, around the 70th minute lost all his body glycogen; drinking at rest, you recover those levels of carbohydrates that you are going to lose. And when the meeting ends, it's time to recover with isotonic food and drinks, and 200 milliliters of skimmed milk. Milk is used to hydrate and to recover muscle mass, since it has whey protein. And then the rest of the day, mineral water without gas, so the replacement of liquids is total. And eat, for example, a tuna sandwich with tomato to recover that lost muscle." and 200 milliliters of skimmed milk. Milk is used to hydrate and to recover muscle mass, since it has whey protein. And then the rest of the day, mineral water without gas, so the replacement of liquids is total. And eat, for example, a tuna sandwich with tomato to recover that lost muscle." and 200 milliliters of skimmed milk. Milk is used to hydrate and to recover muscle mass, since it has whey protein. And then the rest of the day, mineral water without gas, so the replacement of liquids is total. And eat, for example, a tuna sandwich with tomato to recover that lost muscle."

Mineral water yes or no?

This water is much more than hydration, it has minerals such as calcium or magnesium and is an ally for athletes, but always in moderation, like almost everything in life.


Its minerals: our body needs vitamins, but also minerals. Not being able to produce them, we have to ingest them with what we eat and drink.

Look at the labels of the bottles: on them you will find the amount of minerals they contain. Unlike other waters, such as spring or prepared, its composition is unique and constant, keep that in mind.

Allied before, during and after exercise: when we play sports, good hydration is key. The amount to drink will depend on the duration and intensity of our activity. In general, it is convenient to go to training having drunk between 250 and 500 ml. After 30 minutes, and especially if the exercise is intense, it is a good idea to take a break to rehydrate.