Drinking the right amount of water every day is essential for our health. But do you really know how much you should consume? It all depends on your weight and age. This simple table will enlighten you.
It’s a fact, our body needs water to function properly on a daily basis. Every day we lose water through urinating, sweating and even breathing. It is therefore crucial to compensate for these losses by drinking enough, especially during the summer when the body’s needs are greatest.
But what is the ideal amount to drink each day? Everyone has heard this answer: 1.5 liters of water per day. It is easy to visualize since it represents the amount contained in a large bottle of water. However, it is a little simplistic or even totally false since it does not take into account many criteria.
What do scientists really say? In France and many European countries, the official recommendation is to drink 30 ml of water per kilogram of body weight every day. We find this figure in the latest EFSA reports, the European food safety authority. With this figure, this means that an adult weighing 50 kilograms should consume between 1500 and 2000 milliliters per day, while an 80 kg person would need at least 2400 ml daily. Here is a table to see more clearly and find your own estimate:
| Weight in kg | Amount of water per day in milliliters (including food) |
| 40kg | 1500ml per day minimum and up to 2000ml, or between 1.5l and 2 liters per day |
| 50kg | 1500ml per day minimum and up to 2000ml, or between 1.5l and 2 liters per day |
| 60kg | 1800ml per day minimum and up to 2400ml, or between 1.8l and 2.4 liters per day |
| 70kg | 2100ml per day minimum and up to 2800ml, or between 2.1 and 2.8 liters per day |
| 80kg | 2400ml per day minimum and up to 3200ml, or between 2.4 and 3.2 liters per day |
| 90kg | 2760ml per day minimum and up to 3600ml, or between 2.7 and 3.6 liters per day |
| 100kg | 3000ml per day minimum and up to 4000ml, or between 3 and 4 liters per day |
| 110kg | 3300ml per day minimum and up to 4400ml, or between 3.3 and 4.4 liters per day |
| 120kg | 3600ml per day minimum and up to 4800ml, or between 3.3 and 4.4 liters per day |
Does that seem like a lot to you? Yes, but be careful, these figures include first of all your water consumption in a day, that is to say what you drink but also what water you swallow when eating. A high consumption of fruit can help you achieve this daily goal. Conversely, be wary of sugary drinks or stimulants. Coffee for example or even tea are known for their strong diuretic power. You will then eliminate more!
These figures are also averages which can vary depending on several factors such as age, level of physical activity, climate or even state of health. For example, the elderly, athletes and the sick will have different, often greater, water needs. Same thing for young children. Do not hesitate to seek the advice of your doctor.
In any case, hydration should not be taken lightly. Not drinking enough can have harmful consequences on the body. The body quickly sends signals: dry mouth but also cramps, headaches or fatigue. Even mild dehydration leads to a decline in physical and mental fitness. In the long term, a chronic lack of water can even lead to serious health problems such as kidney failure.