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How much water should we drink depending on our age, gender, height and lifestyle?

Woda jest podstawowym składnikiem naszego organizmu – odpowiada za prawidłowe funkcjonowanie wszystkich układów, wspiera trawienie, reguluje temperaturę ciała, usuwa toksyny i poprawia koncentrację. Choć często słyszymy, że „trzeba pić 2 litry wody dziennie”, rzeczywiste zapotrzebowanie na płyny jest bardziej złożone i zależy od wielu czynników, takich jak wiek, płeć, masa ciała, wzrost, poziom aktywności fizycznej czy warunki pracy.

Nawodnienie dziecka a nawodnienie osoby dorosłej

U osób dorosłych zapotrzebowanie na wodę wynosi średnio od 2 do 2,5 litra dziennie w przypadku kobiet oraz od 2,5 do 3 litrów u mężczyzn. Te wartości mogą jednak znacząco się zwiększać, jeśli osoba prowadzi aktywny tryb życia lub pracuje fizycznie, zwłaszcza w wysokich temperaturach. Dzieci, choć mniejsze, również potrzebują regularnego nawodnienia – maluchy w wieku 1–3 lat powinny przyjmować około 1,3 litra wody dziennie, a dzieci w wieku szkolnym od 1,6 do 2,5 litra, w zależności od płci i wieku.

Czy masa ciała ma znaczenie?

Jednym ze sposobów precyzyjnego określenia ilości potrzebnej wody jest przelicznik masy ciała: przyjmuje się, że należy wypijać od 30 do 40 ml wody na każdy kilogram masy ciała. Dla osoby ważącej 70 kg oznacza to od 2,1 do 2,8 litra dziennie – to dobry punkt wyjścia, który warto dostosować do własnych potrzeb.

Odpowiednie nawodnienie a rodzaj pracy

Rodzaj wykonywanej pracy również ma ogromne znaczenie dla poziomu nawodnienia. Osoby pracujące fizycznie, szczególnie na zewnątrz – na budowie, w rolnictwie czy w logistyce – mogą potrzebować nawet 4 litrów wody dziennie, aby uzupełnić straty związane z potem i wysoką temperaturą otoczenia. Nawet pracownicy biurowi nie powinni lekceważyć potrzeby regularnego picia – klimatyzacja i długie godziny przed komputerem mogą prowadzić do odwodnienia, choć nie zawsze od razu to odczuwamy.

Warto również wspomnieć o czynnikach, które zwiększają zapotrzebowanie na wodę. Są to między innymi: intensywny wysiłek fizyczny, wysoka temperatura, choroby przebiegające z gorączką, a także dieta bogata w białko, błonnik czy sól. Również kawa, herbata i alkohol działają moczopędnie i mogą wypłukiwać wodę z organizmu – dlatego warto w ich towarzystwie pić dodatkową szklankę wody.

Skutki odwodnienia – co się dzieje, gdy pijemy za mało?

Zbyt mała ilość przyjmowanej wody może bardzo szybko odbić się na zdrowiu i codziennym funkcjonowaniu. Nawet niewielkie odwodnienie, rzędu 1–2% masy ciała, może wywołać objawy takie jak zmęczenie, spadek koncentracji, bóle głowy, zawroty czy uczucie rozdrażnienia. Organizm, pozbawiony odpowiedniego nawodnienia, zaczyna gorzej funkcjonować, a procesy metaboliczne zostają spowolnione.

Jednym z pierwszych sygnałów odwodnienia jest ciemniejszy kolor moczu oraz uczucie suchości w ustach. Wraz z postępem odwodnienia pojawiają się bardziej dokuczliwe objawy – sucha skóra, spadek elastyczności tkanek, obniżone ciśnienie krwi, uczucie osłabienia, a w skrajnych przypadkach nawet zaburzenia rytmu serca. Długotrwałe niedobory płynów mogą prowadzić do poważnych konsekwencji zdrowotnych, takich jak kamica nerkowa, zaparcia, a nawet zaburzenia funkcji poznawczych.

Odwodnienie jest szczególnie niebezpieczne dla osób starszych i dzieci. U seniorów odczuwanie pragnienia jest często osłabione, przez co nie sięgają po wodę wystarczająco często. Dzieci z kolei szybciej tracą wodę i są bardziej narażone na jej niedobory, zwłaszcza w trakcie upałów, wysiłku fizycznego lub choroby.

Warto pamiętać, że pragnienie to późny sygnał, że organizm już zaczyna odczuwać niedobór wody. Dlatego nie powinniśmy czekać z piciem aż do momentu, gdy naprawdę chce nam się pić – lepiej pić regularnie, małymi łykami przez cały dzień.

Wprowadzenie nawyku stałego nawadniania organizmu może znacząco poprawić nasze samopoczucie, wydajność w pracy i ogólne funkcjonowanie. To jeden z najprostszych kroków w stronę zdrowszego stylu życia.

Dobrym wskaźnikiem poziomu nawodnienia jest kolor moczu – jasnosłomkowy oznacza, że wszystko jest w normie. Jeśli natomiast mocz staje się ciemny, to znak, że organizm potrzebuje więcej płynów. Inne objawy odwodnienia to uczucie suchości w ustach, zmęczenie, problemy z koncentracją czy ból głowy.

Tak naprawdę nie ma jednej uniwersalnej ilości wody, jaką powinniśmy pić. Kluczem jest obserwowanie swojego organizmu, stylu życia i dostosowywanie spożycia płynów do indywidualnych potrzeb. Warto także zadbać o łatwy dostęp do czystej wody – zarówno w domu, jak i w miejscu pracy czy nauki. Korzystanie z dystrybutorów wody, źródełek ulicznych i wielorazowych butelek to prosty sposób, by nawadnianie stało się zdrowym nawykiem na co dzień.

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Accessibility first - how should drinking water spigots and dispensers be constructed?

Access to drinking water in public spaces and public buildings is nowadays not only a question of comfort, but above all of equality and accessibility. Both outdoor springszneas well as indoor water dispensers should be designed so that they can be used by people with disabilities - especially those in wheelchairs. Appropriate design solutions describe both American ADA regulationsas well as Polish "Catalogue of good design practices" issued by the Ministry of Funds and Regional Policy.

Drinking water wells - what do the ADA and Polish guidelines say?

In accordance with ADA (Americans with Disabilities Act), drinking water outlets must be designed to allow full and convenient access for wheelchair users. Key principles are:

• The height of the bowl edge should not exceed 850 mm from floor level.
• The spa should have a clear space under the unit of min. 685 mm, 760 mm wide and 480 mm deep to allow for wheelchair access.
• The bowl should be placed on the side of the structure (known as the side bowl), allowing you to comfortably pull up and drink without twisting your body.
• The controls - buttons or sensors - should be ³tfor one-handed operationwithout the need for force.

Polish Catalogue of Good Design Practices confirms similar requirements. According to it, urban infrastructure facilities, such as sprinklers or watering holes, should:

• Have the ability to be operated by people with limited strength and range of movement.
• Be clearly marked and easy to locate,
• Have barrier-free access - no thresholds, adequate paving all around,
• Be placed at an ergonomic height for both children and adults, including those with disabilities,
• Have the ability to be operated by people with limited strength and range of movement.

Indoor water dispensers - availability in offices and public facilities

For indoor water dispensers (e.g. in offices, schools, clinics), there are also clear standards:

• The top edge of the screed should be at a maximum height of 850 mm from the floor,
• The unit must not have an enclosure that prevents wheelchair access - a minimum space depth of 480 mm is required,
• The distributor must not be located in a cramped corridor or corner - access from the front should be unobstructed,
• The water pouring button or touch sensor should be easily reachable and no higher than 1200 mm.

By properly hanging the unit on the wall and maintaining clearance underneath, a person in a wheelchair can easily drive up and pour water into a cup or bottle themselves.

Inclusive design is a standard, not a luxury

Adapting facilities to the needs of all users is a regulatory obligation, but also a sign of social responsibility and design awareness. With the right approach, everyone can use public spaces equally, comfortably and safely.

Both the American ADA standards and the Polish design recommendations make it clear: universal design is not a choice - it is a necessity. By investing in sprinklers and dispensers that comply with these standards, we ensure not only accessibility, but also the dignity of users.

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Why install drinking water sprinklers in public spaces?

In an era of growing environmental awareness and concern for the comfort of residents and users of urban spaces, the installation of drinking water dispensers (also known as watering points or springs) in public spaces is becoming not only a practical solution, but a necessary one. This is not only an expression of concern for the comfort of citizens, but also a real action to protect the environment and fulfil legal obligations.

Residents' comfort and improved quality of life

Drinking water wells are all about easy access to clean, safe water for everyone - regardless of age, social status or time of day. Their presence in parks, markets, bus stops or in offices and schools means convenience, economy and the ability to hydrate oneself during daily chores or physical activity. Particularly in hot weather, watering holes become invaluable and their absence is felt.

Real action to reduce plastic waste

Spas are also a concrete answer to the problem of excess single-use plastic. By promoting the use of reusable bottles and providing refill points, cities can significantly reduce the number of plastic bottles ending up in the environment. This is an environmental measure that has a direct impact on the amount of litter in urban spaces, forests, rivers and landfills.

Waterworks as promoters of modern and environmentally friendly solutions

Local water companies that supply drinking water to residents should treat the installation of sprinklers as part of their image strategy. This is a great opportunity to build positive PR and show that the company not only supplies water, but also actively supports sustainable development and modern urban solutions. Communicating the quality of local water and allowing it to be consumed free of charge in public spaces can significantly increase residents' confidence in tap water.

Obligation under EU law

It is also worth noting that the provision of unrestricted access to drinking water in public spaces is no longer solely the goodwill of local authorities. According to Directive 2020/2184 of the European Parliament and of the EU CouncilMember States are obliged to take measures to improve access to water, especially in public places. The installation of drinking troughs is therefore not only good practice, but also part of the implementation of EU law.

Spas in public buildings - convenience and a new standard

In offices, offices, schools, health centres and other public facilities, access to free drinking water should already be standard. It is a small cost that translates into great comfort for users, and at the same time a signal that the institution is following modern, socially friendly solutions.

The installation of drinking water outlets in public spaces is a solution that brings with it benefits alone - both for residents, the environment and the institutions responsible for water infrastructure. It is convenience, economy, ecology and responsibility in one. It is also an opportunity for city and municipal authorities to implement a practice that combines care for the common good and modern urban space management.

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Bottled water - is it really better? Microplastics, quality and the dark side of plastic

Bottled water has for years been recognised as a convenient and 'pure' alternative to tap water. Colourful labels, slogans about "spring freshness" and crystal clear origins are supposed to convince us that it is the best choice for health. Unfortunately, more and more studies and reports indicate the opposite - bottled water is not only often not superior in quality to tap water, but can contain alarming amounts of microplastics and other contaminants.

Microplastics in bottled water - what does the research say?

One of the most high-profile studies conducted by researchers at the State University of New York at Fredonia, published in 2018, found that more than 90% of water bottles of various brands contained microplastic. The samples came from nine countries and the average content was as high as 325 microplastic particles per litre of water. What is more, it was the water sold in plastic bottles, not the tap water, that had the highest contamination.

Microplastics in the body can lead to inflammation, endocrine disruption and digestive problems. These particles can also bind to environmental toxins and transport them into body cells.

Plastic bottles + sun = toxic cocktail

The quality of bottled water is determined not only by the process of obtaining and bottling it, but also by the storage method. Exposure of PET bottles (the most common type of plastic) to UV radiation - for example, during transport or storage in the sun - leads to plastic degradation. As a result of this process chemical compounds such as antimony (antimony) or bisphenol A (BPA) may be released from the bottlewhich have proven toxic effects.

Research published in the journal Environmental Pollution show that water stored in plastic when exposed to heat (even at 30-40°C) begins to release higher levels of chemical compounds that can easily penetrate the body.

How about tap water after all?

Contrary to common myths, tap water in many Polish cities meets strict quality standards and is regularly tested. In addition, it can be further filtered using jugs, filter bottles or sub-bottle systems. This is not only healthier, but also a much cheaper solution - both for your pocket and for the environment.

If you are concerned about comfort and want to avoid plastic, it is worth opting for a water in glass bottles or - even better - use reusable bottles, such as stainless steel, glass or high-quality BPA-free plastic. This is a practical, environmentally friendly and, in the long term, healthier solution.

While bottled water may seem 'safe' and 'better', the truth is more complex. Microplastics, chemicals released from plastic and uncontrolled storage conditions are real risks that speak to the need to rethink daily choices. Tap water, properly filtered and stored in a safe container, can not only be healthier, but also friendlier to the planet.

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Ensuring access to drinking water in schools - the responsibility of the head teacher

Every school child has the right to unlimited and free access to clean drinking water. This is not only a matter of comfort for pupils but, above all, a legal obligation on school principals and those responsible for the operation of educational establishments.

Obligation under the legislation

The provision of drinking water in schools is regulated, among other things, by the Child Nutrition Act and the recommendations of the National Institute of Public Health PZH. The regulations make it clear that head teachers are obliged to create conditions that allow pupils to hydrate regularly in a hygienic and safe manner.

Unhygienic habits - a problem to be eliminated

In many schools, students do not have access to drinking water in appropriate places. Sometimes the only water source available is the taps in the bathrooms, which is extremely unhygienic. Children often drink tap water in sanitary facilities, which does not meet basic hygiene standards and can lead to health problems.

Lack of canteens and limited catering facilities

Not all schools have their own kitchen or canteen where drinking water could be dispensed. Even if an establishment works with a catering company, access to water may be limited - it is often only offered as part of paid meals, which does not meet the statutory obligation to provide students with free access to water.

How to provide water to students in a compliant manner?

The National Institute of Public Health PZH recommends the installation of special springs and water dispensers, which are the most effective and hygienic solution.

It is advisable to rely on tried and tested equipment that is approved by the PZH and also has a B building mark. It is also important to ensure that they are regularly maintained and sanitised to avoid the risk of contamination and provide safe conditions for children.

We offer certified drinking water dispensers and springs that meet the highest hygiene standards. We provide a comprehensive service including maintenance and cyclical sanitisation of the equipment, which guarantees long-term and trouble-free operation.

Let's not allow children to be forced to drink water from bathrooms! Ensuring that they have access to clean and safe water is a fundamental responsibility of every school. Contact us and choose the solution that best suits your establishment's needs.

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Are water dispensers having an impact on raising the standard of hotels and restaurants?

The modern hotel guest or restaurant customer expects not only high quality service, but also attention to comfort, ecology and modernity. One element that significantly influences the perception of a facility is the availability of fresh drinking water. Chilled, aerated and hot water dispensers are becoming standard, raising the prestige of accommodation and catering establishments.

Impact on the standard of hotel and catering facilities

Providing guests with unlimited access to fresh water is a gesture that shows care for their comfort and needs. Modern dispensers are equipped with advanced filtration systems to guarantee the highest quality of water. With a choice of chilled, sparkling or hot water, guests can enjoy complete freedom of access to beverages.

In hotels, dispensers placed in the lobby, at the reception desk, in the pool area or in the spa area make guests feel pampered. In restaurants, on the other hand, the presence of a carafe of fresh water on every table is not only a tribute to the customers, but also enhances the prestige of the establishment and follows modern trends.

Ecological and economic benefits

The introduction of water dispensers in hotels and restaurants is also a huge environmental benefit. Reducing the use of plastic bottles means:

• less plastic waste,
• no need to dispose of bottles,
• reducing the carbon footprint associated with transporting bottled water.

From an economic point of view, facility owners also benefit from not having to purchase and store large quantities of bottled water. The distributors allow a significant reduction in costs, while at the same time contributing to the company's image as modern and responsible.

Modern technologies in the catering and hotel industry

Modern water dispensers are not only about functionality, but also about design and modern technology. Models designed for the catering industry are equipped with advanced filtration systems that remove impurities and improve the taste of the water. The availability of different variants - chilled, sparkling or hot water - means that a single dispenser meets many needs, from a chilled drink to the preparation of tea or coffee.

Water dispensers as part of a modern image

More and more guests and customers are paying attention to the ecological and health-promoting approach of hotels and restaurants. The sight of an accessible water dispenser in a hotel lobby or an elegant carafe on a table in a restaurant is not only impressive, but also builds a positive opinion of the establishment. This shows that the place cares about the comfort of its customers, moves with the times and cares about the environment.

Chilled, sparkling and hot water dispensers are an investment that pays off on many levels - both economically and in terms of image. It is an environmentally friendly, convenient and fashionable solution that raises the standard of hotels, guest houses and restaurants, while also fitting in with global sustainability trends. Having water available at your fingertips is a simple but highly effective way to improve customer comfort and enhance the positive perception of the facility.

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Spring is coming - time to get the springs and drinking water stations up and running!

We will soon be welcoming not only calendar but also astrological spring. This means not only longer days and more pleasant temperatures, but also the start of the season for outdoor springs and drinking water stations. The devices, which were secured for the winter period, now need to be properly prepared so that they can once again serve residents and passers-by.

How to prepare wells and drinking water stations after winter?

Several key steps need to be followed to ensure smooth operation and clean and safe water:

1. Photo of cover - if the appliance was protected by a cover, remove it and check the condition of the appliance.
2. External cleaning - it is advisable to wash the surface of the appliance thoroughly, removing dirt and deposits.
3. Condition monitoring - checking all internal and external components, including buttons, valves, filters and drains.
4. Unscrewing the water supply - restarting the water supply and checking the system for leaks.
5. Flushing the appliance - running the water several times to get rid of any dirt accumulated during the winter.
6. Parameter adjustment - If necessary, adjust the water pressure or other settings.
7. Sanitisation of the appliance - disinfection of the spa to ensure that the water is clean, fresh and tasty.

Professional spring inspections - get help from specialists

After a long winter, it is worth making sure that all equipment is working properly and meets hygiene standards. Our experienced service technicians will help you comprehensively prepare your springs for the season. Sign-ups for spring maintenance are already open, during which we will carry out all necessary maintenance work.

Don't delay - keep your springs and drinking water stations running smoothly and hygienically. Contact us to schedule an inspection date and enjoy clean, healthy water all season long!

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Drinking water wells in public spaces - comfort and ecology in one

More and more towns and local authorities are choosing to install drinking water springs in public spaces. This is a step towards going green, saving money and increasing the comfort of residents. The introduction of public water points reduces the use of plastic bottles, promoting a healthy lifestyle and caring for the environment.

Why invest in drinking water sprinklers?

Public drinking water dispensers are not only about convenience, but above all about user safety. It is crucial to bet on proven solutions that meet strict quality standards. It is worth choosing equipment:

• Vandal-proof - resistance to mechanical damage and acts of vandalism ensures long-term, trouble-free use.
• With approvals and construction mark - This guarantees safety and compliance with current legislation.
• Lead-free structures - the materials of the sprinklers must be completely safe for the health of users.

Adaptation to the needs of all users

A well-designed drinking water supply should be adapted to the different needs of the inhabitants. It is worth choosing solutions that take into account:

• Persons with disabilities - The ergonomic arrangement of the components allows for easy use by wheelchair users.
• Animals - many cities are investing in springs equipped with special drinking troughs for four-legged dogs, which is a great convenience for dog owners.
• Hand washing - Some models have additional hand-washing stations, increasing hygiene in urban areas.
• Bottle fillers - a solution that is particularly useful for active people and those travelling with their own bottle or reusable bottle.

Proven solutions

For many years, we have been offering modern and sustainable drinking water outlets, ideally matched to the urban infrastructure. Our distributors, springs and other clean water access solutions are designed with user convenience and the aesthetics of the surroundings in mind. Our specialists will help you select the best model to suit your individual needs and site conditions.

If your city or institution is planning an investment in drinking water sprinklers, contact us - we will help you choose the optimal solution that combines sustainability, ecology and functionality.

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Unlimited access to drinking water for employees

These days, looking after the health and wellbeing of employees is a priority for many companies. One of the key aspects is to ensure that they are adequately hydrated, especially in hot weather and for those doing manual work. Employers have a legal obligation to provide employees with unlimited access to drinking water, and modern solutions such as tap water dispensers make it easier to meet this requirement, while bringing many benefits.

Employer obligation and guidelines

According to the Labour Code and health and safety regulations, the employer is obliged to provide employees with access to drinkable water in an amount that meets their needs. Water should be available continuously and free of charge. Particular emphasis is placed on manual workers and those working in high temperatures, whose need for fluids is greater.

Guidelines for the amount of drinking water for workers depend on a number of factors, such as the type of work, ambient temperature, humidity and individual body needs. It is recommended that workers have constant access to water and drink it regularly, even if they do not feel thirsty.

Costs of providing drinking water

The costs associated with providing drinking water to employees can vary, depending on the solution chosen. Bottled water dispensers are the most common, but they generate high associated costs, which are connected directly to the water supply. The cost of purchasing such a dispenser is a one-off and the running costs are considerably it is an increasingly popular solution with many benefits for both employees and employers. They are convenient to use as they provide constant access to fresh, filtered water. In addition, they are economical as they generate much lower costs than bottled water dispensers.

They are also an ecological solution. They reduce the production and consumption of plastic bottles, which translates into less environmental pollution. Many modern dispensers also have a carbonation function to carbonate the water, making it possible to prepare refreshing sparkling water.

Providing employees with unlimited access to drinking water is not only an employer's responsibility, but also an investment in their health and well-being is a modern and functional solution that makes it easy to meet this requirement, while bringing many economic and environmental benefits. By choosing a tap water dispenser, a company shows that it cares about its employees and the environment.

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Two steps towards a green future: a bail system and clean water for Poland

Poland is facing new environmental and public health challenges. On the one hand, the deposit system being implemented from 1 October 2025 is set to revolutionise the approach to beverage packaging recycling. On the other, EU Directive 2020/2184 imposes new standards for the quality and availability of drinking water. Although seemingly different, both issues share a common denominator: concern for sustainability and the well-being of citizens.

The deposit system, which covers plastic bottles, cans and reusable glass bottles, aims to reduce the amount of waste that pollutes the environment. With a deposit of 50 cents for a plastic bottle or can and £1 for a glass bottle, consumers will be motivated to return the packaging, which will increase recycling rates. This is an important step towards a closed-loop economy, in which waste is treated as a valuable raw material.

The deposit system and the directive on access to water

In parallel, Directive 2020/2184 sets Poland the task of improving drinking water quality and ensuring its availability to all citizens. This implies modernising the water supply infrastructure, implementing rigorous systems for monitoring and protecting water sources, as well as educational activities.

It is worth emphasising that the two challenges can support each other. Protecting drinking water sources is an investment in the future, which brings benefits both in the context of Directive 2020/2184 and the deposit system. Clean rivers and lakes are not only a source of healthy water, but also a reduced risk of contamination of beverage packaging that ends up in the environment.

The implementation of the deposit system and Directive 2020/2184 is an opportunity for Poland to build a more sustainable economic model, in which care for the environment goes hand in hand with concern for public health.

Spas as a solution

In addition, in the context of caring for access to drinking water, the following are becoming increasingly popular drinking water outlets and mains-connected water dispensers, installed in public spaces. This is an excellent solution that fits in with Directive 2020/2184, promoting access to clean and refreshing water for all citizens, including people with disabilities. The spas and dispensers, by offering quality water, reduce the need to purchase bottled water, generating less plastic waste and supporting the idea of a deposit system. This is a real contribution to protecting the environment and promoting a healthy lifestyle.

Furthermore, the installation of sprinklers and water dispensers in public spaces is also a a response to the public's growing environmental awareness. Consumers are increasingly looking for alternatives to plastic bottles, and access to free, good-quality drinking water is an important consideration for them. It is also a nod to tourists, who are keen to use such facilities when visiting cities. In this way, by investing in water infrastructure, Poland is becoming a more welcoming country for residents and visitors, and is underlining its commitment to sustainable development goals.