如何计算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.
公式
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
分步指南
- 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
例题解析
输入
70kg person, moderate activity
结果
~2.8 litres/day (11.2 glasses)
输入
90kg active athlete
结果
~4.25 litres/day
输入
55kg sedentary person
结果
~1.9 litres/day
常见问题
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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