How much water should you drink per day?
A complete guide to losing weight, detoxing, and improving your skin's appearance
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 your metabolism active, your skin radiant, 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:
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, a 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 speed up weight loss—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: don’t 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 detox.
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 point to serious kidney conditions, which is why consistent hydration is such a crucial preventative measure.
The benefits of drinking 2 liters of water per day
Drinking at least 2 liters of water daily provides numerous scientifically proven benefits.
Proper hydration:
● improves focus and memory
● boosts physical energy
● promotes healthy digestion
● supports toxin elimination
● keeps skin hydrated and radiant
● regulates body temperature
The human body is made up of about 60% water, so every vital function—from breathing to circulation—depends on good hydration.
Those who drink enough water also tend to have more regular digestion, less bloating, and a faster metabolism.
And what if you drink too little?
Not drinking enough water takes a toll on your body in several ways—many of which are also visible.
Common side effects of dehydration include:
● dry, dull, or rough skin
● dark circles
● early appearance of fine lines
● bloating and heaviness
● increasedwater retention
Chronic dehydration can also slow metabolism, worsen mood, and cause frequent headaches.
Even from a beauty standpoint, hydration is one of the simplest self-care steps you can take!
Skincare and proper hydration
Applying creams and serums isn’t enough: an effective skincare routine starts from within—with water.
Well-hydrated skin is more elastic, firm, and responsive to skincare treatments.
In contrast, dehydrated skin absorbs products less effectively and tends to look tired and gray.
Drinking water regularly benefits your skin by:
● improving skin texture
● helping reduce expression lines
● preventing dryness
● evening out skin tone
Drinking water + using a good topical moisturizer is the perfect combo for long-lasting hydration at the tissue level, resulting in healthier skin for longer.
How much water should you drink to reduce water retention and cellulite?
It may seem counterintuitive, but to fight water retention, you actually need to drink more water.
When your body senses a shortage of water, it tends to retain it in tissues, causing swelling and heaviness, especially in the legs, ankles, and abdomen.
Drinking at least 2 liters of water a day (or more in hot weather or if you exercise) helps kidneys function better and flush out excess fluids.
A well-hydrated body is also less prone to cellulite, which is often related to retention.
Extra tip: combine water intake 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, drinking enough water regularly can be challenging.
Here are some simple and practical tricks to increase your daily water intake without much effort:
● Always carry a measured water bottle to track your intake
● 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 flavor
● Mix in a flavored draining supplement you enjoy
● Make hot or iced tea throughout the day
● Link drinking water to another habit—like checking your phone
Often, we drink too little simply because we forget, not because we aren’t thirsty.
Considering water as an essential part of your beauty routine can be a great motivator for staying hydrated naturally.
Draining supplements: make your water tastier and more effective
Draining supplements can support the elimination of excess fluids, though they should never replace proper hydration.
That’s why they’re usually recommended to be diluted in 1 liter of water.
These supplements promote diuresis, help reduce bloating, and improve skin tone—especially when combined with a balanced diet and physical activity.
Some natural ingredients make all the difference:
● Birch has a natural draining effect
● Pilosella (hawkweed) supports urinary function
● Pineapple helps combat water retention and cellulite
● Green tea offers detoxifying benefits
● Dandelion is a natural antioxidant
Drena Slim Day contains extracts of pineapple, birch, black radish, and dandelion.
For best results, take 2 measuring caps (40 ml) diluted in 1 liter of water throughout the day.
Water is the body’s natural fuel.
Drinking the right amount every day is a simple yet powerful act: it helps with weight loss, purifies your kidneys, improves skin appearance, prevents imperfections, and supports overall well-being.
There is 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 own balance.
Make hydration a mindful daily routine, and the results will show—inside and out!