WaterDailyGoal

Yöntem

Sayının arkasındaki formül, varsayımlar ve kaynaklar.

Hazırlayan WaterDailyGoal TeamSon güncelleme Editoryal güncellemedir; tıbbi inceleme değildir.

Formül, adım adım

  1. WaterDailyGoal içecek planlaması için 33 ml/kg kullanır. 30–40 ml/kg senaryoları ile aktivite ve iklim katsayıları site varsayımlarıdır; doğrulanmış kişisel gereksinimler veya NAM/EFSA formülleri değildir.
  2. kg × 0.033 L; +0 / +0.3 / +0.6 / +1.0 L; ×0.95 / ×1.0 / ×1.10.
  3. Gebelik, emzirme ve GLP-1 ilaçları bu tahmini otomatik değiştirmez. Toplam su referansları yiyecekleri de kapsar; asgari içme dozları değildir. Bireysel klinik öneriye uyun.

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 L78 oz
70 kg (154 lb)2.3 L2.6 L88 oz
80 kg (176 lb)2.6 L2.9 L98 oz
90 kg (198 lb)3 L3.3 L112 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.Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate, Summary: water adequate intakes; drinks and food
  • 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.Scientific Opinion on Dietary Reference Values for water, EFSA Journal 8(3):1459, abstract and conclusions
  • 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 — A three-day crossover trial in 50 habitual male coffee drinkers compared four 200 ml coffee servings with water and found no significant differences in hydration markers; not a general caffeine safety threshold.
  • 8.Maughan et al., Beverage Hydration Index, AJCN 2016 — A controlled short-term study in 72 healthy, hydrated men compared urine output after 1 L of different drinks. Milk and ORS showed greater short-term retention; BHI is not a conversion to effective beverage volume or proof of long-term benefit.AJCN 103(3):717–723; abstract, methods and results (2-hour BHI and 4-hour cumulative urine)