Gastroenterologist Maria Shamanskaya has set out daily water consumption guidelines for adults, explaining that individual fluid needs depend on body weight, age, activity levels, and weather conditions.
Speaking to online news publication Gazeta.Ru, Shamanskaya recommended a baseline intake of 30 milliliters of water per day for every kilogram of body weight. Under this formula, an adult weighing 60 kilograms requires approximately 1.8 liters of fluid daily, whereas a person weighing 70 kilograms needs about 2.1 liters.
The doctor noted that individual fluid requirements increase during hot weather, physical exercise, or periods of elevated body temperature.
Hydration is essential for basic physiological functions because water constitutes up to 60 percent of the human body. Fluid balance affects nearly every system in the body, enabling blood plasma to transport nutrients and oxygen to cells, assisting the digestive tract in breaking down food, regulating core temperature through sweating, and cushioning joints and tissues.
Factors affecting daily fluid intake
Shamanskaya explained that plain water remains the primary choice for daily drinking because it contains no sugar, caffeine, or extra calories. However, she pointed out that other liquids, including tea, coffee, soups, and foods with high liquid content, are also counted when calculating a person's total fluid balance.
Gastroenterology is the medical discipline dedicated to studying the gastrointestinal tract and digestive organs, including the stomach, small and large intestines, liver, gallbladder, and pancreas. Gastroenterologists evaluate how diet, lifestyle, and fluid intake influence organ function, as adequate liquid intake helps move food through the digestive tract and prevents constipation.
The specialist warned that several physical symptoms can indicate a potential deficit of fluid in the body. Infrequent urination, dark-colored urine, dry mouth, headaches, and a decline in mental concentration all serve as key indicators of insufficient hydration.
Recognizing dehydration and staying active
Dehydration occurs when the body loses more fluids than it takes in, disrupting normal electrolyte balance and cellular function. Even mild liquid shortages can lower blood volume, forcing the heart to beat faster to maintain blood pressure, while fluid shifts in brain tissue can trigger tension headaches and reduce short-term memory and concentration.
In related health recommendations, orthopedist Andrei Litvinenko advised office workers to interrupt extended periods of sitting during the workday by taking short breaks to exercise or walk. Litvinenko stated that incorporating regular movement throughout the working day is beneficial for supporting blood vessels and capillaries.
Orthopedics is the medical branch focused on diagnosing, treating, and preventing disorders of the musculoskeletal system, which encompasses bones, joints, ligaments, tendons, and muscles. Continuous sitting in sedentary jobs can cause blood to pool in the lower limbs and place strain on blood vessels, making routine movement breaks an important strategy for circulatory health.
