Nutrition
How much water per day? Beyond the 2-liter myth
How to estimate daily water intake by weight, climate, and activity level — and why the "two liters" rule falls short.
By Equipo Almendra4 min read
The "eight glasses a day" rule is a useful anchor, but serious recommendations depend on body weight, climate, and physical activity. For most adults, 30-40 ml per kg of body weight per day is a reasonable starting point.
Factors that raise the need
- Heat or high humidity: +0.5-1 liter per day.
- Intense training: +0.4-0.8 L per hour of exercise.
- Breastfeeding: +0.7-1 L over baseline.
- High-protein or high-fiber diets: slightly higher due to renal/digestive load.
Frequently asked questions
Do coffee and tea count?
Yes. At usual doses, caffeine does not cause net dehydration — these drinks hydrate.
About the author
Equipo Almendra
Editorial · Almendra
The Almendra editorial team brings together nutritionists, engineers, and product managers writing about how to run a modern nutrition practice.
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