The old “2 liters” (or 2,000 ml) guideline is a decent starting point, but it’s a bit like saying everyone should wear a size 8 shoe. It’s a myth, perpetuated by decades of repetition. Science says your needs depend on your weight, activity level, climate, and even how much coffee you had this morning. A better formula? Take your body weight in kilograms and multiply it by 30 to 35 ml. A 70 kg person, for example, needs somewhere between 2,100 and 2,450 ml daily.
That’s your baseline. Then, you adjust. Think of it as a sliding scale, not a rigid law. If you’re sweating through a hot yoga session or walking the streets of Rome in August, you’ll need to top up. Your body is basically a plant that sweats—treat it with that level of respect.
