How much water should you drink? Daily water intake and timing explained
"How much water should I drink in a day?"
Many people who are conscious of their health and beauty may be wondering about the guidelines for hydration.
While it's generally said that "drinking 2 liters of water a day is good," the required amount of water varies depending on body weight, age, and lifestyle.
Especially in hot regions like Thailand, a lot of water is lost through sweat, making conscious hydration important on a daily basis.
This article will clearly explain the guidelines for daily water intake, recommended timings, and the relationship between hydration and beauty/health.
What are the guidelines for hydration?
Generally, the recommended daily water intake for adults from beverages is said to be about 1.2 to 2.0 liters.
Another method is to use a guideline of about 30-35 ml per 1 kg of body weight.
Since the required amount of water varies depending on physique, activity level, and temperature, it's important to adjust it according to your own living environment.
Hydration guidelines by body weight
| Body Weight | Hydration Guideline |
|---|---|
| 50kg | Approx. 1.5L |
| 60kg | Approx. 1.8L |
| 70kg | Approx. 2.1L |
| 80kg | Approx. 2.4L |
*This guideline excludes water intake from meals.
It is recommended to hydrate frequently in small amounts rather than drinking a large amount at once.
Why is hydration necessary?
Approximately 60% of the human body is made up of water.
Body water is lost daily through:
- Sweat
- Breathing
- Urine
Therefore, replenishing lost water is important in daily life.
Especially during hot seasons or exercise, water is easily lost.
The relationship between hydration and beauty
For those who are conscious of beauty, hydration is also one of their daily habits.
By striving for adequate hydration, it becomes easier to maintain a healthy lifestyle.
Especially in hot environments like Thailand, where you tend to sweat easily, it is important to consciously hydrate frequently on a daily basis.
Hydration and health management
To lead a healthy life, making hydration a habit is crucial.
Make an effort to hydrate regularly, even before you feel thirsty.
It is especially important for the elderly and those who exercise regularly not to forget to hydrate.
Reasons why people living in Thailand should be conscious of hydration
Thailand experiences high temperatures throughout the year, and humid conditions are not uncommon.
In Bangkok and other provincial cities, it's often above 30℃, making it easy to sweat in daily life.
Therefore, during activities such as:
- Commuting to work/school
- Outdoor activities
- Sports
- Golf
- Sightseeing
It is important to hydrate frequently.
→ [Summer Hydration & Heatstroke Prevention]
Hydration guidelines by age group
Children
Children require more water per body weight and tend to sweat easily, so frequent replenishment is important.
Adults
Aim for 1.2 to 2.0 liters of water intake in daily life.
Elderly
They may not feel thirsty as much, so establishing a habit of drinking at set times is recommended.
Hydration guidelines during exercise
When exercising, a lot of water is lost through sweat.
Make an effort to hydrate frequently not only before and after exercise, but also during it.
Especially when playing sports or golf in Thailand, it is even more crucial to be conscious of hydration.
Recommended timings for hydration
Upon waking
Water is lost even during sleep.
It is recommended to make a habit of drinking about one glass of water upon waking in the morning.
During and after meals
Hydrate moderately with your meals.
Before and after exercise
This is an important time to replenish water lost through sweat.
After bathing
Replenish lost fluids after bathing.
Before bed
It is recommended to drink an appropriate amount of water before going to bed.
Benefits of choosing easy-to-drink water for daily hydration
To maintain daily hydration, choosing easy-to-drink water is also important.
Soft water generally has a mild taste, making it easier to maintain daily hydration.
For information on the difference between soft water and hard water, please refer to this article.
→ [What's the Difference Between Soft Water and Hard Water?]
Why Onsensui99 is chosen for daily hydration
Onsensui99 is ultra-soft water with a hardness of 1.7 mg/L.
It is characterized by its smooth taste and is used for daily hydration.
Additionally, it has the following features:
- Sourced from 750m underground in Tarumizu City, Kagoshima Prefecture
- Natural alkaline hot spring water with a pH of 9.9
- Manufactured in Japan
→ [Why is Onsensui99 so easy to drink?]
Frequently Asked Questions
Do I have to drink 2 liters a day?
The required amount varies depending on body weight and living environment.
Do coffee and tea count as hydration?
They contribute to hydration as beverages.
When is the best time to hydrate?
Upon waking, before and after exercise, after bathing, and before bed are recommended.
How much should I drink in Thailand?
In hot environments, aim for more hydration than usual.
Should I drink water immediately after waking up?
Drinking water in the morning is recommended to replenish fluids lost during sleep.
Do I need sports drinks?
They can be an option depending on the amount of exercise and environment.
Is it okay to hydrate with just water?
Many people hydrate with water in their daily lives.
How many times should I divide my water intake?
It is recommended to hydrate frequently in small amounts rather than drinking a large amount at once.
What are the benefits of choosing easy-to-drink water?
It makes it easier to maintain daily hydration without effort.
Is it better to drink a large amount at once?
It is recommended to hydrate frequently rather than drinking a large amount at once.
Summary
While hydration guidelines vary depending on body weight and lifestyle, it is generally said that around 1.2 to 2.0 liters from beverages is a common guideline.
Especially, the following times are when you should be conscious of hydration:
- Upon waking
- Before and after exercise
- After bathing
- Before bed
Furthermore, in hot environments like Thailand, it is important to consciously hydrate frequently even in daily life.
Continue a hydration habit that suits you to help manage your daily health and live comfortably.
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