To keep optimally hydrated, it’s recommended to drink between two and three liters of liquid per day. How much water our body needs depends on, among other factors, our bodyweight.

A rule of thumb is 30–40 ml water per kilogram of weight (so two liters per day if you weigh 50 kg, 2.5–3 liters per day if you weight 75 kg, and so on). You’ll also need more water if you’ll be sweating more as a result of heat, exercise, or spending time in a sauna. The absolute minimum is 1.5 liters per day.

A lack of fluids can lead to concentration problems and headaches, increase the risk of developing kidney stones, and cause the skin and mucous membranes to dry out. This amount increases naturally when you sweat (sauna, sports…) and when it’s warm out in summer. However, the lower limit is 1.5 liters per day, which should at least be drunk. Tips for getting in at least two liters of water every day can be found in this post.

I drink a lot of water, but sometimes it gets a bit boring and I need a little more variety and flavor. When this happens, I like to prepare infused water, which is especially lovely in summer. Sweet fruits are one option, but cucumbers also work great, as do herbs and spices like rosemary and mint. 

The water takes on the flavor of the added fruits, herbs, and spices, which also provide additional nutrients. Infused water is super easy to make: I prepare it either in the evening in a carafe, let it sit overnight in the fridge, and drink it over the course of the day. But it’s also possible to prepare the water shortly before drinking it – you just won’t have the same flavor intensity.

Get creative with the infusions and try different combinations! Have fun and enjoy :-)

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