Water Intake
Calculate your daily water recommendation based on your weight and activity level.
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Os resultados são baseados em tabelas de equivalência padrão e podem variar.
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Understand the concept
Water intake is an estimate of how much water you may need per day to maintain adequate hydration. Need varies greatly depending on climate, activity level, sweating, diet and health.
A common rule of thumb is to relate water to body weight (e.g., mL per kg) and adjust for physical activity and heat. This serves as a starting point, not a medical prescription.
Practical example: if a person weighs 70 kg and uses a reference of 30 mL/kg, this gives 2,100 mL (2.1 L) per day. If you train and sweat a lot, you may need more.
In practice, part of the water comes from food (fruits, soups) and thirst can be a good indicator for most healthy people.
Attention: medical conditions (kidney, heart), use of diuretics, pregnancy and breastfeeding may change the recommendation. If there is water restriction, follow professional guidance.
How to use this tool
- Enter your weight and select your activity level.
- Read the daily estimate in liters.
- Distribute throughout the day and adjust according to thirst and urination.
- During training/heat, increase hydration and electrolytes when necessary.
FAQ
Do I need to drink exactly the calculated amount?
No. It's an estimate. Use as a reference and adjust according to your headquarters and routine.
Can I count coffee and soda?
Partially hydrates, but may not be ideal. Prioritize water.
What about on training days?
You tend to need more water, especially if you sweat.
Is clear urine always a good sign?
In general yes, but excess water can also be a problem. Balance is key.
Does this replace medical advice?
No. In clinical conditions, follow professional guidance.
Technical notes
Base técnica
Fórmula: Água (L/dia) = Peso (kg) × 0,035. Unidade e escopo: multiplicamos o peso por um fator (litros por kg) para estimar uma recomendação diária simples de ingestão de água.
Observação
Regra prática de mercado/uso cotidiano; necessidades variam por clima, treino e orientação profissional.
Referência
Institute of Medicine (IOM/NASEM) e EFSA (referências de ingestão adequada de água) como base comparativa; a fórmula aqui é uma regra prática.