Recommended Daily Water and Hydrogen-Rich Water Intake
The daily water requirement of the human body is influenced by various factors. Below are general recommendations for drinking regular water and hydrogen-rich water.
Regular Water Intake
- General Recommendation: According to the Chinese Dietary Reference Intakes, adults need about 2,500 ml of water daily. Of this, 1,500-1,700 ml should come from drinking water, while the rest can be obtained from food. For example, an adult male engaged in light physical activity can generally meet his hydration needs by drinking 1,500 ml of water per day.
- Based on Body Weight: Typically, daily water intake should be around 30-40 ml per kilogram of body weight. For instance, a person weighing 70 kg needs approximately 2,100-2,800 ml of water per day.
- Adjustment Based on Activity Level:
- Low Activity Level: Those with minimal physical activity, such as office workers who spend most of their time sitting, can maintain proper hydration by drinking 1,500-2,000 ml of water daily.
- High Activity Level: Individuals with high physical activity or those working in hot environments require more water due to increased sweating. It is recommended to drink an additional 400-600 ml of water per hour of exercise. For example, a construction worker working outdoors in summer may need more than 3,000 ml of water per day.
- Adjustment Based on Health Condition:
- Urinary System Diseases: People with kidney stones or urinary tract infections may be advised by doctors to increase their water intake to 2,000-3,000 ml per day to help flush out harmful substances and prevent stone formation or infection aggravation.
- Heart and Kidney Diseases: Patients with heart or kidney dysfunction should follow medical advice to control their water intake and avoid overloading the heart and kidneys.
Hydrogen-Rich Water Intake
- For Healthy Individuals: The general recommendation is 1,000-1,500 ml of hydrogen-rich water per day. It is best consumed in multiple portions, such as:
- 200-300 ml in the morning after waking up
- 300-400 ml in the morning and afternoon
- 200-300 ml in the evening
This ensures both proper hydration and continuous absorption of hydrogen for its beneficial effects.
- For Specific Groups:
- Athletes and Active Individuals: Drinking 300-500 ml of hydrogen-rich water within 30 minutes after exercise can help reduce fatigue and support recovery. Additional amounts can be consumed based on personal needs.
- Chronic Disease Patients: Individuals with hypertension, diabetes, or high cholesterol may experience potential benefits from hydrogen-rich water as a supportive measure. A daily intake of 1,500-2,000 ml is recommended, but the amount should be adjusted according to individual health conditions and under medical guidance. For example, hypertensive patients may gradually increase their intake under a doctor’s supervision while monitoring their body’s response.
It is important not to overconsume hydrogen-rich water, as excessive intake may increase the body’s metabolic burden. Additionally, hydrogen-rich water is not a substitute for medical treatment—those with specific health concerns should continue to follow their doctor’s recommendations.
