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How much water should you drink to feel optimal

Ok, first a different question: can you actually feel 'optimal' if you drink enough water daily? Tap water vs Filtered water. The answer to this question is yes! All cells in your body are full of water and that is why it is quite logical that you have to get enough water every day to feel 'optimal'. In this blog you will find out how much water / moisture you have to consume daily and how much water / moisture you will lose every day. Water cooler with or without filtration.

The big picture

When we go back to the evolution of the people, we can conclude that we originated from water. Your body consists of about 55 to 60% water, so it is not just a thing you do not have to pay attention to. For example, an average man of 90 kilos for about 54 kilos of water and a woman of 60 kilos of 33 kilos of water (and on some days of your menstrual cycle, it often feels like more than that).

As a baby you come into the world with about 75% of your body consisting of water. Water is within our cells of the body, but also outside of it. In short, we are for a large part water and that is the most important thing to keep in mind when reading this blog.

This is how you exist:

  •     Cells from your bones from 22% water
  •     Cells of fat tissues from 25% water
  •     Cells of muscle and brain from 75% water
  •     Cells in your blood from 83% water
  •     Eyes from 95% water

You can conclude from this that the composition of your body (together with other important factors such as your hormones) determine how much water you carry with you every day.


Water balance is the relationship between the moisture that you ingest daily and the moisture that you lose every day.

  •     We get fluid through (naturally) our food and drink, but we can also absorb moisture through our skin.
  •     We lose moisture by sweating and through the air we exhale. In addition, we also pee a large part and it is also in our p to the oep.

On average, we get about 1 liter of fluid through the food that we work in every day, but of course this is determined by what we eat.


We are lucky because our body often indicates when we should drink.

Just think about it. We get more thirsty if:

  •     It is warmer
  •     The air dryer is
  •     We ate something salty
  •     We drank alcohol
  •     We have been sweating

And we are less thirsty when it:

  •     It is colder
  •     It is 'humid' again
  •     We did not sweat much

After all, you are only here for 1 question, so let's treat it quickly:

How much do you have to drink daily?

It is not all that complicated and often it is more difficult to talk about than it actually is.

  •     Most adults have a minimum level of 3 liters of water a day (yes, I know, this can seem shocking). Approximately 1 liter comes from your diet, so then you have 2 liters that you have to get through drinking ...
  •     (Obviously) larger people need more fluid compared to smaller people. This is also why Jordy drinks at least 4.5 liters of water per day.
  •     If you are sick and lose a lot of water because of diarrhea or hanging above the pot, you need more water than this minimum level.
  •     If it is warmer or drier weather (think of the summer on the beach), it is wise to drink at least 500 ml of extra water.
  •     If you sport hard every day, you need up to 6 liters of fluid per day.

These are a bit the general guidelines, but for the people who really want to be sure of their case, there is also a calculation:

For every kilogram of body weight you need 30 to 40 milliliters of water daily.


As described earlier in this blog, you can also lose moisture in different ways. Can you go to the toilet faster if you drink lukewarm water. Breathing and evaporation through the skin. Through our mouth and nose we lose moisture and our skin always emits moisture. You do not notice this if you do not actively sport, but this always goes on. We lose about 0.4-0.5 milliliters of water per kilo of body weight per hour in this way. So for a 70 kg person, this is about 650-850 milliliters per 24 hours. Why do I have to pee so often.

To sweat

We do not sweat a lot when we sit on the couch all day or sit behind our desk chair, but during exercise we can often lose a fair amount of moisture. We are not going to make it too difficult here. We sweat about 0.5-2.0 liters per hour that we exercise (and by that we do not mean playing snake while walking on a treadmill).


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