حاسبة الترطيب في المرتفعات

المصادر

• 1.U.S. National Academies (IOM/NAM), 2005 — Adequate total water intake of about 3.7 L/day for men and 2.7 L/day for women, including water from food and all beverages.
• 2.World Health Organization (WHO) — Notes that daily water requirements are individual and rise with temperature, physical activity, and illness; general adult needs are commonly put on the order of 2–3 L of total water per day.
• 3.American College of Sports Medicine, Exercise and Fluid Replacement — Athletes should start exercise euhydrated, limit body-mass losses during training, and replace fluid and sodium after heavy sweat losses.
• 4.Mayo Clinic — General guidance of roughly 2.7–3.7 L of total fluids a day, with thirst and pale-yellow urine as everyday checks.