Borja Quiroga, nephrologist: "Drinking between two and three liters of water a day is a big myth that I'm asked about every day."

Recently, Borja Quiroga , a prominent nephrologist , refuted the popular belief that suggests the need to drink between 2 and 3 liters of water a day to maintain a healthy state on the podcast 'Comiendo con María' .

The expert pointed out that this claim has no scientific basis and described the figures as "completely arbitrary."

WHO recommendations on water consumption

Quiroga mentioned that the World Health Organization recommends consuming between four and six glasses of water daily , although he noted that the size of the glasses can vary significantly. "We could be talking about one liter or six liters," he explained, highlighting the imprecision of such recommendations.

The specialist emphasized the importance of knowing the actual amount of water a healthy body needs. According to Quiroga, at least half a liter of water is eliminated daily through waste . In addition, between 700 and 800 milliliters more are lost through perspiration and breathing . Therefore, he estimated that daily intake should range between "1.2 and 1.3 liters of water per day," considering this the minimum essential for health.

The nephrologist also emphasized that these needs can increase in specific situations , such as intense physical activity, episodes of diarrhea, or high temperatures that cause increased sweating. In such cases, he advised adjusting fluid intake in response to thirst , which he described as "the body's most powerful stimulus to remind us to drink more water."

With these clarifications, Quiroga provides a more scientifically accurate view , moving away from generalized parameters that fail to consider the specific characteristics of each individual. His goal is to foster a deeper understanding of water needs based on scientific evidence, not widespread myths.