prompter: What is the recommended amount of water to drink in a day?

assistant: According to The U.S. National Academies of Sciences, Engineering, and Medicine, the average healthy adult living in a temperate climate needs to drink approximately:
    - 15.5 cups (3.7 liters) of fluids a day for men
    - 11.5 cups (2.7 liters) of fluids a day for women
This amount is not the same for everyone, since the recommended amount of water to drink per day depends on a variety of factors, such as the temperature or season, how active you are, your gender, your diet and any health conditions you might have. You are probably drinking enough water if:
    - You rarely feel thirsty
    - Your urine is colourless or light yellow
If you feel like you might not be drinking enough water, you can try having water with each meal; before, during and after excercise; or whenever you feel thirsty. If you want to know more about your personal fluid intake based on your physiology and lifestyle, you should consult your doctor or dietician.

prompter: What are the symptoms of drinking too little?

assistant: Drinking too little water can lead to dehydration, which can cause the following symptoms:

- Thirst: This is the most obvious sign of dehydration. When the body is dehydrated, it signals the brain to release the thirst mechanism.
- Dry mouth, skin, and eyes: Dehydration can lead to a decrease in saliva production, which can result in a dry mouth, skin, and eyes.
- Fatigue: Dehydration can cause fatigue, dizziness, and a decrease in energy levels.
- Dark-colored urine: Urine should be light yellow in color. If it is darker, it may indicate dehydration.
- Headache: Dehydration can cause headaches, especially in people who are prone to migraines.
- Constipation: Dehydration can cause hard, dry stools and constipation.
- Muscle cramps: Dehydration can cause muscle cramps, especially in people who engage in physical activity.

It is important to note that even mild dehydration can affect your physical and mental performance, so it is important to stay properly hydrated by drinking enough water throughout the day.

assistant: Symptoms of dehydration include:
- feeling thirsty
- dark yellow, strong-smelling pee
- peeing less often than usual
- feeling dizzy or lightheaded
- feeling tired
- a dry mouth, lips and tongue
- sunken eyes

assistant: Here is list with some common symptoms of drinking too little: 
1. Little and dark colored urine
2. Low blood pressure because the amount of blood decreases
3. Blockages
4. Kidney pain
5. Increased body temperature
6. Cramps
7. Blood clot
8. Circulatory collapse

assistant: About two litres, depending on your weight and stature. You should also drink more on warm days, when performing heavy physical activity or when you have diarrhea.

prompter: Two liters sounds like a lot! What would happen if I only drink two small glasses of water per day? Is that bad from my health?

assistant: Drinking only two small glasses of water per day, which is less than half of the recommended daily intake, can lead to dehydration. Symptoms of dehydration can include thirst, dry mouth, headache, fatigue, and dark yellow urine. Chronic dehydration can also have long-term health consequences, such as kidney problems, high blood pressure, and increased risk of urinary tract infections.

It's important to drink enough water to maintain proper hydration, especially if you are physically active or live in a hot climate. However, it's also possible to overhydrate, so it's best to listen to your body and drink when you're thirsty, rather than following a strict schedule.

assistant: While the general recommended daily intake of two liters of water is solely provided as a guideline, it depends on the amount of water lost from the body throughout the day. Your water needs may increase if you work in a humid and arid environment, and overweight individuals require even larger quantities. It is believed that eighty percent of the body is made up of water, which makes it extremely important to replenish the water lost from the body with fresh water. Drinking enough water to stay hydrated offers numerous health benefits and helps remove toxins from the body.

assistant: Well its sure not harmful to drink 2 glasses of water but it would be a lot more beneficial to your health to Drink 1.5 liters of water a day. It is atleaset adviced to do so.

assistant: It is recommended to drink 8 glasses of water a day, however for some people, fewer than 8 glasses would be enough.