Is It Safe to Drink 2 Liters of Water a Day?

how many liters of water in a day
Since people really need to drink 2 liters of water every day, it is a safe amount of water to consume that offers numerous health benefits.

Yes, it is generally safe to consume two liters of water, which is equivalent to eight 8-ounce glasses of water. While the general recommended daily intake of two liters of water is solely provided as a guideline, it depends on the amount of water lost from the body throughout the day. People’s water needs may increase if they work in a humid and arid environment, and overweight individuals require even larger quantities.

It is believed that eighty percent of the body is made up of water, which makes it extremely important to replenish the water lost from the body with fresh water. Drinking enough water to stay hydrated offers numerous health benefits and helps remove toxins from the body.

How do you lose water from the body?

Water intake is lost from the body in the following ways:

  • Excretion
    • Normally water is excreted through urine along with toxins.
    • People tend to lose more water through urine when they consume more caffeinated beverages, such as coffee, or drink excess alcoholic beverages (such as beer), and indulge in the consumption of foods with high salt content.
  • Sweating
    • Water is lost in the form of sweat through the skin.
    • People and athletes tend to sweat a lot
      • In humid, hot, sunny, and dry climates
      • During physical activity, such as exercise and sports
  • Respiration
    • When people breathe, the trachea and bronchi humidify the air inside the body and release water droplets upon exhalation.
  • Other body fluids
    • When suffering from any medical conditions, such as infection or fever, people may lose fluids through vomiting or diarrhea.
    • Diabetic patients and patients who are on medications, such as diuretics, lose more water. So, they must compensate for the lost water by increasing their intake.
    • Pregnant and nursing mothers should always stay hydrated because the amniotic fluid during pregnancy and milk production requires optimal hydration.

The body loses water constantly in several forms, and it must be compensated. Though the body receives some amount of water through fruits and vegetables, it does not replenish the losses. So, people must drink water abundantly to keep themselves hydrated.

What are the benefits of consuming two liters of water daily?

Maintaining proper fluid intake in the body is a key factor for the normal functioning of the organs, as well as generating new healthy cells. Drinking two liters of water has the following benefits.

  • Increases brain function and energy levels
    • Several studies conducted on different age groups and genders showed evidence of a major impact on bodily functions caused by dehydration, such as:
      • Fatigue
      • Decreased concentration, focus, and reaction speed
      • Impaired short-term memory
      • Lowered mood and attention
      • Increased headache frequency
      • Lowered muscle strength, power, and endurance
    • A decrease in both physical and mental performance is seen with mild dehydration caused by either heat or exercise.
    • Drinking water flushes out the toxins from the body and provides energy.
    • The body’s energy levels and brain function improve and kidneys regain balance if people stay hydrated throughout the day.
  • Delays aging process
    • Dehydration causes the skin to wrinkle prematurely
    • Drinking water removes toxins, making the skin radiant
    • With the loss of toxins and generation of new cells, the skin rejuvenates and looks healthier
  • Helps lose weight
    • Drinking more water was linked to lower body weight and body composition scores, according to a study.
    • Drinking water reduces appetite and makes people feel fuller, which lowers the chances of binge eating high calorie foods.
    • It is recommended to drink a glass of water before every meal to reduce the food intake, thus reducing calorie intake.
  • Prevents urinary infections
    • Water removes all the toxins and keeps the kidneys clean and prevents the formation of kidney stones.
    • With the intake of two liters of water, the urine is produced frequently, and it flushes out bacteria from the urinary tract and prevents any potential infection.
    • Constipation can be prevented with increased water intake.

How should you manage water intake?

Drinking two liters of water is not an easy task, but gradually increase water intake until the goal is reached.

Drink to rehydrate the body. Don't overdo it or stress over eight glasses. Due to an excessive volume of water going through the neurological system, drinking too much water in a short period, called hyponatremia, can cause nausea, headaches, and dizziness, as well as electrolyte imbalances.

At times when people feel bouts of hunger even after a meal, it usually means they are feeling thirsty and should hydrate the body. Keep a bottle of water at your desk and keep sipping every 30 minutes.


Which is one of the few drinks to be considered a superfood? See Answer
Meinders AJ, Meinders AE. Hoeveel water moeten we eigenlijk drinken? [How Much Water Do We Really Need to Drink?]. Ned Tijdschr Geneeskd. 2010;154:A1757. Dutch.

University of Chicago. How To Drink Enough Water.

Ideal Weight Challenge. Drink 2 Litres of Water a Day Challenge.