Forget the two-liter-a-day myth! This universal recommendation is often misleading. In fact, your body requires a much more individualized approach to hydration, depending on its specific parameters. Medical experts, including nutritionist Dr. Elena Malysheva, recommend a formula of approximately 30-35 milliliters of water per kilogram of body weight. For example, a person weighing 70 kilograms needs 2.1-2.45 liters of fluid daily. But this is just a baseline. Athletes, such as marathon runner Eliud Kipchoge, can drink up to 6-8 liters during intense training in hot weather. A resident of St. Petersburg, however, who leads a sedentary lifestyle, would likely get by with less. Incidentally, we get up to 20% of our daily water intake from food. A cucumber, which is 95% water, or a watermelon, which is 92% water, are excellent sources of fluid. Don't underestimate the contribution of fruits and vegetables to your hydration balance. The main indicator is the color of your urine: light yellow is normal. Avoid dehydration, but don't overdo it. Calculate your normal amount based on your weight, and your body will thank you!