Metodologia
A fórmula, as premissas e as fontes por trás do número.
Mantido pela WaterDailyGoal TeamAtualizado em
A fórmula, passo a passo
- Base: peso em kg x 0.033 L.
- Atividade: adicionamos líquido para movimento diário e suor.
- Clima: reduzimos no frio e aumentamos no calor.
- Fase da vida e GLP-1: aplicamos pisos conservadores.
O resultado é uma meta diária de bebida. A comida costuma acrescentar mais água por cima, mas mantemos o destaque no que você realmente bebe.
| Peso | Base | Meta aprox. | Onças |
|---|---|---|---|
| 60 kg (132 lb) | 2 L | 2.3 L | 77 oz |
| 70 kg (154 lb) | 2.3 L | 2.6 L | 88 oz |
| 80 kg (176 lb) | 2.6 L | 2.9 L | 99 oz |
| 90 kg (198 lb) | 3 L | 3.3 L | 111 oz |
Fontes
- 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.