Daily water intake in litres, glasses and fl oz from body weight, exercise and climate, compared with EFSA and US adequate intakes.
Atualizado Exemplos verificados: 4
The estimate comes to about 2.75 L of fluid a day, roughly 11 glasses of 250 mL: 2.45 L for your body weight, 0.3 L for 30 minutes of exercise.
30–35 mL per kg per day is the clinical rule of thumb; the Nutrients 2020 review cites 30 mL/kg for older adults.
0.6 L/h is the midpoint of the ACSM 2007 suggestion of 0.4–0.8 L/h; heavy sweaters in heat need more.
IPCS reference values rise from about 2 L/day in normal conditions to 2.8–3.4 L/day at 32 °C (WHO/SDE/WSH/03.02, Table 1); hot adds 1.0 L, warm 0.5 L.
Glasses are rounded up. EFSA and NASEM figures count water from food too (about 20–30 % of the total), so they are context, not the same quantity.
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.
Fonte de verificação: Python 3.8 decimal: 70 × 35 / 1000 + 0.6 × 30/60 = 2.75 L; 2.75 / 0.25 = 11 glasses
Fonte de verificação: Python 3.8 decimal: 180 × 0.45359237 × 35 / 1000 + 0.6 + 1.0 = 4.457632 L = 150.73 US fl oz
Fonte de verificação: Python 3.8 decimal: 60 × 30 / 1000 = 1.8 L; 1.8 / 0.25 = 7.2, rounded up to 8
Fonte de verificação: Python 3.8 decimal: 55 × 35 / 1000 + 0.6 × 1.5 + 0.5 = 3.325 L
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.
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.
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.
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.
A precisão depende dos dados inseridos e das hipóteses do método. O cálculo decimal usa 50 algarismos significativos, mas estimativas, métodos numéricos e dados de origem podem ter menor precisão; o arredondamento exibido não elimina essas limitações. Exemplos resolvidos verificados com fontes independentes: 4. Por exemplo, “70 kg, 30 min exercise, temperate” é verificado com Python 3.8 decimal: 70 × 35 / 1000 + 0.6 × 30/60 = 2.75 L; 2.75 / 0.25 = 11 glasses.
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).
Apenas informação, não orientação médica. Estas fórmulas descrevem populações, não a sua situação individual; consulte um profissional de saúde antes de agir com base em um resultado.
Esta calculadora inclui 4 exemplos resolvidos com respostas de fontes independentes. Eles fazem parte do conjunto de testes e você também pode executá-los aqui.
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