المنهجية

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.European Food Safety Authority (EFSA), 2010 — Adequate total water intake of 2.5 L/day for men and 2.0 L/day for women under temperate conditions.
• 3.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.
• 4.UK NHS (Eatwell Guide) — Suggests about 6–8 glasses (roughly 1.5–2 L) of fluid a day — water, lower-fat milk, tea and coffee all count toward the total.
• 5.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.
• 6.U.S. Geological Survey (USGS) — The human body is about 60% water by weight.
• 7.Killer, Blannin & Jeukendrup, PLOS ONE 2014 — Moderate coffee intake (about 4 cups/day) hydrates similarly to water in habitual drinkers.
• 8.Maughan et al., Beverage Hydration Index, AJCN 2016 — Milk and oral rehydration solutions stay in the body longer than plain water, hydrating more effectively.