How Much Water to Drink in Summer: Dietitian’s Advice

A person should drink 2.5 liters of water daily. This is a scientifically backed recommendation from the U.S. National Academy of Medicine.

The European Food Safety Authority (EFSA) recommends drinking an average of 2 liters of water per day. Considering recommendations from dietitian associations in various countries, the amount varies from 1.5 liters and up.

You should drink only pure, still water—other beverages don’t count.

We asked dietitian and health specialist Yulia Krylyk about these rules.

“Water is essential for humans because we are largely made up of water. It is critically important to get enough, especially in the summer,” says the dietitian.

“Everyone’s fluid intake needs are different, but for optimal health it is recommended to drink 6–8 glasses of fluid per day (150–200 ml per glass). In summer, this need may increase, so pay attention to how you feel,” recommends Yulia Krylyk.

Dehydration disrupts the body’s function, causes headaches, worsens mood and wellbeing.
According to the dietitian, you should watch for symptoms that may indicate you are not drinking enough water and have mild dehydration.

“Signs of mild dehydration can include: dry mouth, fatigue, thirst, decreased urine output and dark-colored urine (this definitely needs attention!), reduced physical and mental performance, headache, dizziness.

If you feel very thirsty, it means your body has been dehydrated for some time. Even a slight loss of water can negatively affect your overall wellbeing,” says Yulia Krylyk.

“Also, if you have frequent snacking issues, pay attention to whether you are drinking enough water. Very often our brain mistakes thirst signals for hunger,” adds the specialist.

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How to Start Drinking More Water: Dietitian’s Recommendations

• Always drink 1–2 glasses of pure, warm water immediately after waking up and brushing your teeth. This habit helps establish a drinking routine.

• Always carry a water bottle with you. Buy a good bottle, preferably glass rather than plastic, so you can accurately track how much water you have drunk and how much more you need. Heated plastic is harmful to health.

• If you work in an office, keep a cup of water on your desk that you can easily drink throughout the day.

• Don’t drink tap water unless you have a good-quality filter installed.

• If you haven’t yet formed the habit of drinking water, you can install any mobile app that will remind you to drink regularly.