Nutrition
Does water from food count too?
The short answer
For adults, EFSA gives an adequate total water intake of about 2.0 litres for women and 2.5 litres for men, under moderate conditions. Water from food counts towards this too.
In practice
Distinguish between total water and what you drink from a bottle. Do not use a reference value like this as a required number of extra litres on top of all your meals and drinks.
The nuance
This is not a personal calculation of your needs for a hot training day. Exercise, environment and individual circumstances change the picture. If you have a medical fluid restriction, the advice of your healthcare provider applies.
