WaterDailyGoal

Yöntem

Sayının arkasındaki formül, varsayımlar ve kaynaklar.

Hazırlayan WaterDailyGoal TeamSon güncelleme

Formül, adım adım

  1. Temel: kg cinsinden ağırlık x 0.033 L.
  2. Aktivite: günlük hareket ve ter için sıvı ekleriz.
  3. İklim: serinde azaltır, sıcakta artırırız.
  4. Yaşam dönemi ve GLP-1: temkinli alt sınırlar uygularız.

Sonuç günlük içme hedefidir. Yiyecekler de su sağlar, ancak ana sayı içtiğiniz miktara odaklanır.

Örnek hesaplamalar (orta aktivite, ılıman iklim)
KiloTemelYaklaşık hedefOns
60 kg (132 lb)2 L2.3 L77 oz
70 kg (154 lb)2.3 L2.6 L88 oz
80 kg (176 lb)2.6 L2.9 L99 oz
90 kg (198 lb)3 L3.3 L111 oz

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.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.