Nutritionists warn of common water‑drinking mistakes and dehydration risks

Brazilian nutritionist Patricia Leite identified six frequent errors in how people drink water: consuming large amounts at once, allowing long periods without fluids, using poorly stored containers, drinking old flavored water, drinking very cold water, and drinking late in the evening, which can disturb sleep. She advises gradual intake throughout the day and using clean, temperature‑moderate water.

Health experts note that even mild dehydration can impair cognition, reducing concentration and recent‑memory performance. Recommended daily intake ranges from 2.7 L for women to 3.7 L for men according to the U.S. National Academy of Sciences, while Brazilian guidelines suggest about 35 ml per kilogram of body weight (≈2.4 L for a 70 kg adult). Only 42 % of fluids consumed by Brazilians are plain water. Early signs of inadequate hydration include dry skin, dark urine, headaches, and dizziness. Simple strategies such as keeping water bottles visible, using reminder apps, and adding lemon or mint can help maintain regular consumption.