Reference chart
Kiloya göre günlük su tablosu
Kilonuzu pound veya kg olarak bulun, günlük hedefi okuyun ve aktivite, sıcaklık ve yaşam dönemine göre ayarlayın.
Tablo pound başına 0.5-0.75 ons veya kg başına 30-40 ml kullanır.
By body weight in pounds
Daily water goal from 100 to 300 lb. The range reflects quiet days versus active or hot days.
| Weight | Alt | Daily goal | Glasses | Bottles | Range |
|---|---|---|---|---|---|
| 100 lb | 45 kg | 1.8 L · 61 oz | 7 | 3.5 | 1.5-2.2 L |
| 110 lb | 50 kg | 1.9 L · 66 oz | 8 | 4 | 1.6-2.4 L |
| 120 lb | 54 kg | 2.1 L · 71 oz | 8.5 | 4 | 1.8-2.7 L |
| 130 lb | 59 kg | 2.2 L · 76 oz | 9 | 4.5 | 1.9-2.9 L |
| 140 lb | 64 kg | 2.4 L · 81 oz | 9.5 | 5 | 2.1-3.1 L |
| 150 lb | 68 kg | 2.5 L · 86 oz | 10 | 5 | 2.2-3.3 L |
| 160 lb | 73 kg | 2.7 L · 91 oz | 11 | 5.5 | 2.4-3.5 L |
| 170 lb | 77 kg | 2.8 L · 96 oz | 11.5 | 5.5 | 2.5-3.8 L |
| 180 lb | 82 kg | 3 L · 101 oz | 12 | 6 | 2.7-4 L |
| 190 lb | 86 kg | 3.1 L · 106 oz | 12.5 | 6.5 | 2.8-4.2 L |
| 200 lb | 91 kg | 3.3 L · 111 oz | 13 | 6.5 | 3-4.4 L |
| 210 lb | 95 kg | 3.4 L · 116 oz | 14 | 7 | 3.1-4.7 L |
| 220 lb | 100 kg | 3.6 L · 121 oz | 14.5 | 7 | 3.3-4.9 L |
| 230 lb | 104 kg | 3.7 L · 127 oz | 15 | 7.5 | 3.4-5.1 L |
| 240 lb | 109 kg | 3.9 L · 132 oz | 15.5 | 8 | 3.5-5.3 L |
| 250 lb | 113 kg | 4 L · 137 oz | 16 | 8 | 3.7-5.5 L |
| 260 lb | 118 kg | 4.2 L · 142 oz | 17 | 8.5 | 3.8-5.8 L |
| 270 lb | 122 kg | 4.3 L · 147 oz | 17.5 | 8.5 | 4-6 L |
| 280 lb | 127 kg | 4.5 L · 152 oz | 18 | 9 | 4.1-6.2 L |
| 290 lb | 132 kg | 4.6 L · 157 oz | 18.5 | 9.5 | 4.3-6.4 L |
| 300 lb | 136 kg | 4.8 L · 162 oz | 19 | 9.5 | 4.4-6.7 L |
By body weight in kilograms
Daily water goal from 40 to 130 kg.
| Weight | Alt | Daily goal | Glasses | Bottles | Range |
|---|---|---|---|---|---|
| 40 kg | 88 lb | 1.6 L · 55 oz | 6.5 | 3 | 1.3-2 L |
| 45 kg | 99 lb | 1.8 L · 60 oz | 7 | 3.5 | 1.5-2.2 L |
| 50 kg | 110 lb | 2 L · 66 oz | 8 | 4 | 1.6-2.4 L |
| 55 kg | 121 lb | 2.1 L · 72 oz | 8.5 | 4 | 1.8-2.7 L |
| 60 kg | 132 lb | 2.3 L · 77 oz | 9 | 4.5 | 2-2.9 L |
| 65 kg | 143 lb | 2.4 L · 83 oz | 10 | 5 | 2.1-3.2 L |
| 70 kg | 154 lb | 2.6 L · 88 oz | 10.5 | 5 | 2.3-3.4 L |
| 75 kg | 165 lb | 2.8 L · 94 oz | 11 | 5.5 | 2.4-3.7 L |
| 80 kg | 176 lb | 2.9 L · 99 oz | 12 | 6 | 2.6-3.9 L |
| 85 kg | 187 lb | 3.1 L · 105 oz | 12.5 | 6 | 2.8-4.2 L |
| 90 kg | 198 lb | 3.3 L · 111 oz | 13 | 6.5 | 2.9-4.4 L |
| 95 kg | 209 lb | 3.4 L · 116 oz | 13.5 | 7 | 3.1-4.6 L |
| 100 kg | 220 lb | 3.6 L · 122 oz | 14.5 | 7 | 3.3-4.9 L |
| 105 kg | 231 lb | 3.8 L · 127 oz | 15 | 7.5 | 3.4-5.1 L |
| 110 kg | 243 lb | 3.9 L · 133 oz | 15.5 | 8 | 3.6-5.4 L |
| 115 kg | 254 lb | 4.1 L · 138 oz | 16.5 | 8 | 3.7-5.6 L |
| 120 kg | 265 lb | 4.3 L · 144 oz | 17 | 8.5 | 3.9-5.9 L |
| 125 kg | 276 lb | 4.4 L · 150 oz | 17.5 | 9 | 4.1-6.1 L |
| 130 kg | 287 lb | 4.6 L · 155 oz | 18.5 | 9 | 4.2-6.4 L |
Tablo nasıl okunur
Günlük hedef ana sayıdır: bardaklar 250 ml, şişeler 500 ml.
Düşük uç sakin serin gün, yüksek uç aktivite veya sıcak içindir.
Sık sorulanlar
Tablo nasıl okunur
Kilonuzu pound veya kg olarak bulun, günlük hedefi okuyun ve aktivite, sıcaklık ve yaşam dönemine göre ayarlayın.
Formül ve kaynaklar.
Tablo pound başına 0.5-0.75 ons veya kg başına 30-40 ml kullanır.
Kaynaklar
- 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.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.
Get your exact number
The chart is a reference. Your real goal depends on activity, climate, and life stage.