# Water intake calculator

> Daily water intake in litres, glasses and fl oz from body weight, exercise and climate, compared with EFSA and US adequate intakes.

직접 계산할 수 있는 페이지: https://www.calcopenly.com/ko/health/water-intake-calculator
분야: 건강 및 피트니스 계산기

The estimate adds three parts: a baseline of 35 mL per kg of body weight (30 mL/kg is often used for adults over 65), 0.6 L for each hour of exercise, which is the midpoint of the American College of Sports Medicine's 0.4–0.8 L per hour, and 0.5 or 1.0 L for a warm or hot climate. The total is shown in litres, 250 mL glasses and US fluid ounces.

People use it to set a daily drinking goal. A 70 kg adult who exercises for 30 minutes in a temperate climate gets 2.45 + 0.3 = 2.75 L, about 11 glasses. The European Food Safety Authority's adequate intake is 2.5 L for men and 2.0 L for women, and the US National Academies' is 3.7 L and 2.7 L; both count water from food as well as drinks.

These are population figures for healthy adults. Sweat rates vary widely, and heart failure, kidney disease and some medicines call for a fluid limit set by a clinician.

## 입력

- **Weight**
- **Exercise per day**
- **Climate** (선택 항목: Temperate, Warm, Hot (around 32 °C))
- **Sex (for the reference intakes)**: Only changes the EFSA and US comparison bars, not the estimate. (선택 항목: Male, Female)
- **Baseline per kilogram**: 30–35 mL/kg/day is the usual clinical estimate; 30 is typical for adults over about 65.

## 결과

- Daily fluid (L/day) — 주요 결과
- Glasses of 250 mL
- 미국 액량 온스 (fl oz/day)
- From body weight (L)
- For exercise (L)
- For climate (L)

## 공식

$$
V = \frac{w \times k}{1000} + 0.6 \times \frac{t_{\text{exercise}}}{60} + V_{\text{climate}}\quad(\text{L/day})
$$

## 계산 예제

### 70 kg, 30 min exercise, temperate

- Weight: 70 kg
- Exercise per day: 30 min
- Climate: Temperate
- Sex (for the reference intakes): Male
- **Daily fluid: 2.75 L/day**
- **Glasses of 250 mL: 11**
- **From body weight: 2.45 L**
- **For exercise: 0.30 L**
- 검증 출처: Python 3.8 decimal: 70 × 35 / 1000 + 0.6 × 30/60 = 2.75 L; 2.75 / 0.25 = 11 glasses

### 180 lb, 60 min, hot climate

- Weight: 180 lb
- Exercise per day: 60 min
- Climate: Hot (around 32 °C)
- Sex (for the reference intakes): Male
- **Daily fluid: 4.46 L/day**
- **미국 액량 온스: 151 fl oz/day**
- 검증 출처: Python 3.8 decimal: 180 × 0.45359237 × 35 / 1000 + 0.6 + 1.0 = 4.457632 L = 150.73 US fl oz

### Edge: no exercise, 30 mL/kg, 60 kg

- Weight: 60 kg
- Exercise per day: 0 min
- Climate: Temperate
- Sex (for the reference intakes): Male
- Baseline per kilogram: 30 mL/kg
- **Daily fluid: 1.80 L/day**
- **For exercise: 0.00 L**
- **For climate: 0.00 L**
- **Glasses of 250 mL: 8**
- 검증 출처: Python 3.8 decimal: 60 × 30 / 1000 = 1.8 L; 1.8 / 0.25 = 7.2, rounded up to 8

### 55 kg, 90 min, warm climate

- Weight: 55 kg
- Exercise per day: 90 min
- Climate: Warm
- Sex (for the reference intakes): Male
- **Daily fluid: 3.32 L/day**
- 검증 출처: Python 3.8 decimal: 55 × 35 / 1000 + 0.6 × 1.5 + 0.5 = 3.325 L

## 자주 묻는 질문

### How much water should you drink a day?

Reference values count total water from drinks and food. EFSA sets adequate intakes of 2.5 L a day for men and 2.0 L for women; the US National Academies set 3.7 L and 2.7 L, of which about 3.0 L and 2.2 L typically come from drinks. These are population averages for healthy adults in temperate conditions, and needs rise with heat, exercise, pregnancy and breastfeeding.

### Is the 8 glasses of water a day rule true?

It is a rule of thumb, not a guideline. Eight 8 oz glasses make 1.9 L, and a 2002 review by Heinz Valtin in the American Journal of Physiology found no scientific evidence behind the rule. The figure falls between EFSA's adequate intakes of total water for women (2.0 L) and men (2.5 L), which already include the 20–30 % that usually comes from food.

### How much water should you drink during exercise?

The American College of Sports Medicine's 2007 position stand gives about 0.4 to 0.8 L per hour as a starting point, adjusted to sweat rate, with the aim of keeping body weight loss under 2 %. Weighing before and after a session shows the loss: each kilogram lost is about 1 litre of sweat. Drinking well beyond sweat losses risks exercise-associated hyponatraemia.

### Do coffee and tea count toward water intake?

Yes. The US National Academies' 2005 reference intakes for water concluded that caffeinated drinks contribute to total water intake much as non-caffeinated drinks do, because moderate caffeine does not cause a net loss of body water over the day. Food counts too: it supplies about 20 % of total water intake in the US diet.

### “Water intake calculator”의 정확도는 어느 정도인가요?

정확도는 입력값과 계산 방법의 가정에 따라 달라집니다. 십진 연산은 유효숫자 50자리를 사용하지만, 추정값·수치해석 방법·원본 데이터의 정밀도는 더 낮을 수 있습니다. 표시값을 반올림해도 이러한 한계는 사라지지 않습니다. 독립적인 출처의 풀이와 대조한 계산 예시: 4. 예를 들어 “70 kg, 30 min exercise, temperate”은 Python 3.8 decimal: 70 × 35 / 1000 + 0.6 × 30/60 = 2.75 L; 2.75 / 0.25 = 11 glasses와 대조해 확인합니다.

### 이 계산 방법의 출처는 무엇인가요?

Masot O. et al. Fluid intake recommendation considering the physiological adaptations of adults over 65 years: a critical review. Nutrients 2020;12(11):3383 (30 mL/kg/day standard); American College of Sports Medicine. Exercise and fluid replacement (position stand). Med Sci Sports Exerc 2007;39(2):377–390; Howard G, Bartram J. Domestic water quantity, service level and health. WHO/SDE/WSH/03.02 (2003), Table 1 (IPCS 1994 reference intakes); EFSA Panel on Dietetic Products. Scientific opinion on dietary reference values for water. EFSA Journal 2010;8(3):1459; Institute of Medicine. Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate. National Academies Press, 2005 (AI 3.7 L men, 2.7 L women).

## 출처

- [Masot O. et al. Fluid intake recommendation considering the physiological adaptations of adults over 65 years: a critical review. Nutrients 2020;12(11):3383 (30 mL/kg/day standard)](https://pmc.ncbi.nlm.nih.gov/articles/PMC7694182/)
- [American College of Sports Medicine. Exercise and fluid replacement (position stand). Med Sci Sports Exerc 2007;39(2):377–390](https://pubmed.ncbi.nlm.nih.gov/17277604/)
- [Howard G, Bartram J. Domestic water quantity, service level and health. WHO/SDE/WSH/03.02 (2003), Table 1 (IPCS 1994 reference intakes)](https://iris.who.int/handle/10665/67884)
- [EFSA Panel on Dietetic Products. Scientific opinion on dietary reference values for water. EFSA Journal 2010;8(3):1459](https://doi.org/10.2903/j.efsa.2010.1459)
- [Institute of Medicine. Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate. National Academies Press, 2005 (AI 3.7 L men, 2.7 L women)](https://doi.org/10.17226/10925)

_정보 제공용이며 의료 조언이 아닙니다. 이 공식은 집단을 설명하며 개인의 상태를 평가하지 않습니다. 결과에 따라 행동하기 전에 의료진과 상담하세요._