Cara Menghitung Water Intake
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A water intake calculator estimates your daily hydration needs based on body weight and activity level. The general guideline is 35ml per kg of body weight, adjusted upward for exercise and heat.
Rumus
liters_per_day = body_weight_kg × 0.033; or fl_oz = weight_lbs / 2
- kg
- Body weight (kg) — Current body weight in kilogrammes
- L
- Water per day (L) — Recommended daily water intake
- lbs
- Body weight (lbs) — Current body weight in pounds
Panduan Langkah demi Langkah
- 1Base intake = body weight (kg) × 35 ml
- 2Sedentary adjustment: ×1.0, Moderate: ×1.15, Active: ×1.35
- 3Add 500ml per 30 minutes of intense exercise
- 4~20% of daily water comes from food
Contoh Terpecahkan
Masukan
70kg person, moderate activity
Hasil
~2.8 litres/day (11.2 glasses)
Masukan
90kg active athlete
Hasil
~4.25 litres/day
Masukan
55kg sedentary person
Hasil
~1.9 litres/day
Pertanyaan yang sering diajukan
How much water should I drink daily?
General rule: 33 ml per kg of body weight. For 70 kg person: 2.3 L (roughly 8–10 cups). Varies by activity, climate, health.
Is there a simple rule?
Yes: drink half your body weight in ounces. 150 lbs → 75 fl oz/day (~2.2 L). Add more for exercise, hot climates.
Can I drink too much water?
Rare but possible (hyponatremia). Normal intake is safe. Listen to thirst, increase intake during exercise/heat.
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