Drinking water is one of the simplest and most natural things we can do to take care of our body. Yet, we often forget to do it properly.
"How much water should you drink per day?" is a question we’ve all asked ourselves at least once—maybe during a diet, a stressful time, or after noticing our skin looking duller than usual.
Hydration is essential not only for the proper functioning of internal organs but also for keeping an active metabolism, radiant skin, and even for preventing concerns like water retention or cellulite.
In this article, we’ll explore how much water you actually need based on your weight, lifestyle, and goals. But most importantly, we’ll learn how to truly turn good intentions into action and drink more water throughout the day!
How much water should you drink per day?
According to the guidelines of the World Health Organization (WHO) and the European Food Safety Authority (EFSA), an adult should consume about 2 liters of water per day, equivalent to roughly 8 glasses.
However, this is only a general reference and can vary greatly from person to person.
Factors such as age, gender, external temperature, physical activity level, and even diet all affect your daily water requirements.
For example, people who exercise or live in hot and humid climates will need more water than those who are sedentary in milder environments.
Likewise, if your diet already includes a high amount of fruits and vegetables (naturally rich in water), your additional water needs will be lower compared to a diet rich in salty and dry foods.
How much water to drink per day based on weight: a personalized calculation
In addition to general guidelines, there is a simple method to calculate how much water to drink based on your body weight.
The formula, commonly recommended by nutritionists, is as follows:
30–35 ml of water per kg of body weight.
For example, someone weighing 70 kg should drink between 2.1 and 2.45 liters of water per day. And—as mentioned—if you're physically active or it’s hot outside, that number can easily exceed 3 liters.
This calculation serves as a useful reference to assess your habits and personalize your hydration according to your body’s needs—without overdoing it.
Is there a limit? What’s the maximum amount of water to drink per day?
While drinking water is good for you, drinking too much can actually be harmful.
Consistently exceeding 4–5 liters per day without real necessity (like intense physical activity) may lead to an electrolyte imbalance called hyponatremia.
In this condition, the sodium in your blood becomes too diluted, leading to symptoms like mental confusion, nausea, weakness, and—in extreme cases—seizures.
Your body gives you clear signals: thirst, urine color, feeling of heaviness.
If you’re urinating very frequently and the urine is completely clear, you might be drinking too much water.
The key, as always, is balance.
Follow your daily water needs by listening to your body and avoiding unnecessary excess.
Sometimes people overdrink thinking it will help them lose weight faster—but is that really true?
How much water should you drink per day to lose weight?
Water is undoubtedly a great ally when trying to lose weight.
Proper hydration stimulates metabolism, reduces hunger, and helps eliminate toxins.
Several studies also suggest that drinking 1–2 glasses of water before meals can increase feelings of fullness, helping you eat less.
Additionally, a well-hydrated body metabolizes fats more efficiently and maintains more stable energy levels. Even mild dehydration can slow metabolism by up to 3%, hindering weight loss.
Water contains no calories, doesn’t cause bloating (if consumed correctly), and can become a secret weapon when intentionally integrated into your daily eating routine—but as always: never overdo it!
Hydration and kidney health: how much water to drink to lower creatinine?
Creatinine is a waste product created by muscles and filtered out by the kidneys.
When blood creatinine levels are high, it may signal excessive strain on the kidneys or reduced kidney function. In such cases, water becomes a true natural remedy to help your body detoxify.
Drinking enough water helps the kidneys filter blood more efficiently and flush out excess creatinine through urine. On average, people with high creatinine are advised to drink at least 2–2.5 liters of water per day, unless otherwise directed by a doctor.
Ignoring this issue can lead to symptoms like fatigue, leg swelling, and urinary problems. In more severe cases, prolonged creatinine buildup may indicate serious kidney conditions—hence regular hydration is an essential preventive measure.
The benefits of drinking 2 liters of water per day
Drinking at least 2 liters of water per day provides numerous scientifically proven benefits.
Proper hydration:
- improves concentration and memory,
- boosts physical energy,
- promotes good digestion,
- stimulates the elimination of toxins,
- keeps the skin hydrated and radiant,
- regulates body temperature.
The human body is composed of about 60% water, meaning every vital process—from respiration to blood circulation—depends on proper hydration.
Additionally, those who drink enough water tend to have more regular digestion, less bloating, and a more active metabolism.
And what if you drink too little?
Drinking too little water: consequences and aesthetic effects
When the body doesn’t receive enough water, it pays the price in many ways—often visible ones.
Common effects of insufficient hydration include:
- dry, dull, or rough skin;
- dark circles under the eyes;
- early appearance of fine lines;
- bloating and heaviness;
- increased water retention.
Chronic dehydration can also slow metabolism, negatively affect mood, and cause frequent headaches.
Even from an aesthetic perspective, hydration is one of the simplest beauty remedies!
Skincare and proper hydration
Applying creams or serums isn’t enough: an effective skincare routine starts from within, with water.
Well-hydrated skin is more elastic, firm, and responsive to cosmetic treatments.
On the contrary, dehydrated skin absorbs products less effectively and appears tired and dull.
Drinking water regularly benefits the skin because it:
- improves skin texture;
- helps reduce expression lines;
- prevents dryness;
- creates a more even complexion.
Drinking water + using a good topical moisturizer is the perfect combination to promote long-lasting hydration in tissues, resulting in healthy skin for longer.
How much water should you drink to reduce water retention and cellulite?
It may seem counterintuitive, but to combat water retention, you actually need to drink more.
When the body senses a lack of water, it tends to retain it in the tissues, causing swelling and heaviness, especially in the legs, ankles, and abdomen.
Drinking at least 2 liters of water per day (even more in hot weather or with exercise) helps the kidneys work better and drain excess fluids.
A well-hydrated body is also less prone to the buildup of cellulite, which is often related to retention.
Extra tip: combine water consumption with a low-sodium diet rich in fruits, vegetables, and fiber to maximize draining (and slimming) effects.
How to drink more water throughout the day?
Even when we know it’s important, it’s not always easy to drink consistently.
Here are some simple and practical tips to increase your daily water intake effortlessly:
- Always carry a graduated water bottle to track how much you drink.
- Use reminder apps to prompt you at regular intervals.
- Start your day with a glass of water on an empty stomach.
- Infuse your water with lemon, cucumber, ginger, or mint for extra flavor.
- Mix your water with a flavored draining supplement you like.
- Prepare tea (hot or iced). Associate drinking with a habit—e.g., have a glass each time you check your phone.
Drinking too little often happens out of forgetfulness, not due to lack of thirst. Considering water a key part of your Beauty Routine is already a great motivation to hydrate naturally.
Draining supplements to make your water tastier and more effective
Draining supplements can be a great support to eliminate excess fluids, but of course, they do not replace proper hydration.
That’s why they are generally recommended to be diluted in 1 liter of water.
Draining agents help stimulate diuresis, reduce swelling, and improve skin tone—especially when combined with a balanced diet and physical activity.
Some natural ingredients make a real difference:
- Birch has a natural draining effect
- Pilosella promotes urinary function
- Pineapple helps fight water retention and cellulite
- Green tea has a detoxifying effect
- Dandelion is a natural antioxidant
Drena Slim Day contains extracts of Pineapple, Birch, Black Radish, and Dandelion, and—to maximize its benefits—it is suggested to take 2 measuring caps (40 ml) during the day, diluted in 1 liter of water.
Water is the body’s natural fuel.
Drinking the right amount every day is a simple yet powerful act: it helps lose weight, purifies the kidneys, improves the skin, prevents imperfections, and enhances overall well-being.
There’s no one-size-fits-all rule, but by listening to your body, adjusting your intake to your lifestyle, and following the tips in this guide, you’ll find your balance. Make hydration a mindful routine, and the results will show—inside and out!
