How much water should you drink per day? Find out here

How much water should you drink per day? Find out here

Water affects everything from energy levels to brain function and is essential for our bodies. But how much should you actually drink each day? Here you will get answers based on scientific studies and practical advice to stay hydrated this summer.

Quick version

Why does the body need water?

Water makes up about 60% of an adult's body weight and plays a central role in almost all of the body's functions. Adequate water intake helps to:

  • Provide oxygen and nutrients to cells
  • Regulate body temperature
  • Lubricate joints
  • Digestion and nutrient absorption function properly
  • Waste products are excreted via urine and sweat

How much water should you drink per day?

Since the need varies depending on everything from age, gender, body size and whether you are extremely or normally active with training and exercise, as well as the climate, there is no exact amount that suits everyone. An often-quoted recommendation comes from the European Food Safety Authority (EFSA):

  • For women, it is recommended: about 2 liters (8 glasses) per day from all sources
  • For men, it is recommended: about 2.5 liters (10 glasses) per day from all sources

By all sources we mean both food and drink. About 20–30% of our fluid intake comes from the food we eat (fruit, vegetables, etc.), the rest from drinks – mainly water.

Adjust your intake to your needs – and your thirst

The need increases during everything from physical activity to hot weather or if you are sick and have a fever or diarrhea, for example. It is important that you listen to your thirst – it is often a good guide. Your urine color can also give a good indication - if the color is light yellow, it indicates that you have a good fluid balance.

5 health benefits of drinking enough water

Being well-hydrated has several positive health benefits for both digestion and skin:

  1. Better concentration and energy - A study published in Nutrition Reviews (Popkin et al., 2010) shows that even mild dehydration - as little as 1-2% fluid loss - can impair both concentration, mood and short-term memory.
  2. Healthy digestion - Adequate fluid intake prevents constipation and helps the digestive system function properly.
  3. Supports Kidneys and Detoxification – Water helps your kidneys filter out unnecessary waste products effectively. It is important to drink enough to reduce the risk of kidney stones.
  4. Regulates body temperature – Your body temperature is regulated when you sweat – this is something that requires you to be well hydrated.
  5. Healthier skin – Drinking enough can also give your skin more luster and reduce the risk of dryness.

What substances do you naturally get through water?

Tap water in Sweden naturally contains several important minerals for the body, these are:

  • Calcium which is important for bones and teeth.
  • Magnesium which is needed for muscles and nerves.
  • Sodium which helps regulate fluid balance.
  • Fluoride which protects teeth against caries (found in varying amounts depending on the area).
  • Potassium which is important for heart and muscle function.

The amount of minerals in tap water varies depending on where you live. Generally, Swedish tap water is of high quality and contains these substances at safe levels according to the Swedish Food Agency.

How to get enough water every day – 7 practical tips

  1. Always have a water bottle on hand – convenient whether you are at home, at work or on the go.
  2. Drink a glass before every meal – make it a routine and it will be easier to remember.
  3. Flavor the water with, for example, lemon, cucumber or berries if you find plain water boring.
  4. Eat more fruit and vegetables, e.g. cucumber or melon, which contain a lot of fluid.
  5. Set reminders on your phone if you are one of those who often forget to drink.
  6. Pay attention to thirst signals, this is especially important when exercising or in hot weather.
  7. Watch your urine - a light yellow color is a sign of good hydration.

Summary

Drinking enough water every day is crucial for both physical and mental health. Adjust the amount to your needs, listen to your body and choose Swedish tap water for a natural source of important minerals.

Questions and answers

The body needs an adequate intake of water every day to function optimally. Water helps transport oxygen and nutrients to cells, regulate body temperature, lubricate joints, and also helps the body get rid of waste products through both urine and sweat.

The daily need for water varies from person to person, depending on everything from gender, age, activity level to climate. According to EFSA, approximately 2 liters per day is recommended for women and 2.5 liters for men – including fluids from both drinks and food.

You may experience headaches and fatigue, as well as difficulty concentrating and dry mouth. Your urine may also turn dark if you are dehydrated.

Yes, our Swedish tap water naturally contains minerals such as calcium, magnesium, sodium, potassium and sometimes fluoride – all of which are important for the body's functions.

An extremely high intake of water can dilute the body's salt levels and in turn cause a serious condition called hyponatremia, however, this is extremely rare.

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