Staying hydrated is essential for health. However, the ideal amount of water can vary based on several individual factors. With that in mind, we have developed an interactive calculator based on recent scientific studies, which considers different variables to indicate how much you should drink per day.
Summary
Daily Water Consumption Calculator
How to Use the Calculator
Our tool is simple and intuitive. See below the step-by-step guide and the meaning of each field:
1. Weight (kg)
Report your body weight in kilograms. Weight is one of the most important factors for the calculation, as the basic average recommendation is 35 to 50 ml of water per kg of weight per day. For example, a person weighing 70kg should consume between 2.45L and 3.5L per day, according to this average.
2. Age (years)
Enter your age. Metabolism and water needs change over the years, and the calculation adjusts for this variable.
3. Sex
Choose between "Man" or "Woman." Men usually need a little more water due to body composition.
4. Physical Activity Level (PAL)
PAL (Physical Activity Level) is a number that represents your level of physical activity:
- 1.2 = sedentary
- 1.6 = moderate
- 2.0 or more = very active
If you exercise daily or work with physical effort, enter a higher value.
5. Athlete
If you are an athlete or engage in intense sports, mark "Yes". This increases the recommendation, as water loss is greater.
6. Relative Humidity of Air (%)
The humidity of the air influences the loss of fluids through sweating and breathing. In drier environments, the recommended intake is higher.
7. Ambient Temperature (°C)
Higher temperatures increase the need for water due to sweating.
8. Altitude (meters)
At high altitudes, dehydration occurs faster. Enter the altitude of your city (if you don't know, you can leave it 0 for sea level).
9. Human Development Index (HDI)
Technical field for the scientific formula represents the country's development. You can use 0.75 as the standard value.
After filling in all the fields, click on "Calculate." The result will appear in liters and milliliters, indicating the ideal amount for your daily profile.
Why the average of 35 to 50ml per kg?
According to various health organizations and nutritionists, the basic recommendation for water intake ranges from 35 to 50ml per kilogram of body weight.
For example:
- Person weighing 60kg:
- Minimum: 60 x 35ml = 2,100ml (2.1L)
- Maximum: 60 x 50ml = 3,000ml (3L)
- Person weighing 80kg:
- Minimum: 80 x 35ml = 2,800ml (2.8L)
- Maximum: 80 x 50ml = 4,000ml (4L)
These values are an average for healthy adults under normal conditions. However, factors such as age, temperature, physical activity, and weather conditions can increase daily needs, which is taken into account in our calculator.
Final Tips
- Listen to your body: thirst is an important signal, but ideally, you shouldn't wait until you feel thirsty to drink water.
- If you play sports, increase your intake.
- On very hot or dry days, drink even more water.
- Remember that other liquids and even fruits also help with hydration.
Test Now!
Fill out the form above and find out what the personalized recommendation is for you.
If you have any questions about a field, refer to the instructions above or consult a healthcare professional.
