Calculadora de Ingestão Diária de Água - Hidratação por Peso, Clima e Exercício
Calcule sua necessidade diária de hidratação personalizada com base na massa corporal, temperatura ambiente, duração do exercício e fatores de gravidez ou lactação. 100% privado no navegador.
Active Daily Hydration Status76% of 4L Scale
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Target drinking water, herbal teas, infused water, and electrolyte beverages throughout the day.
Moisture naturally absorbed from fruits (watermelon, oranges), crisp vegetables, and soups.
| Hydration Factor | Clinical Rationale | Volume (ml) | Cups (8 oz) |
|---|---|---|---|
| Baseline Weight Need | 35 ml × 70 kg body weight | 2450 ml | 9.8 |
| Exercise Sweat Loss | 45 mins at moderate intensity | +563 ml | +2.3 |
| Total Daily Fluid Goal | Rounded to nearest 25 ml | 3025 ml | 12 Cups |
NASEM Clinical Weight-to-Fluid Matrix & Scenario Comparisons
Standard hydration requirements mapped across body mass brackets from 45 kg (99 lbs) to 115 kg (254 lbs).
| Body Weight | Sedentary Base | +30m Moderate Workout | In Hot Climate | Daily Liters | Standard Cups |
|---|---|---|---|---|---|
| 45 kg / 99 lbs | 1575 ml | +1950 ml | 2400 ml | 2.40 L | 9.6 |
| 50 kg / 110 lbs | 1750 ml | +2125 ml | 2575 ml | 2.58 L | 10.3 |
| 55 kg / 121 lbs | 1925 ml | +2300 ml | 2750 ml | 2.75 L | 11.0 |
| 60 kg / 132 lbs | 2100 ml | +2475 ml | 2925 ml | 2.92 L | 11.7 |
| 65 kg / 143 lbs | 2275 ml | +2650 ml | 3100 ml | 3.10 L | 12.4 |
| 70 kg / 154 lbsYour Weight | 2450 ml | +2825 ml | 3275 ml | 3.27 L | 13.1 |
| 75 kg / 165 lbs | 2625 ml | +3000 ml | 3450 ml | 3.45 L | 13.8 |
| 80 kg / 176 lbs | 2800 ml | +3175 ml | 3625 ml | 3.63 L | 14.5 |
| 85 kg / 187 lbs | 2975 ml | +3350 ml | 3800 ml | 3.80 L | 15.2 |
| 90 kg / 198 lbs | 3150 ml | +3525 ml | 3975 ml | 3.98 L | 15.9 |
| 95 kg / 209 lbs | 3325 ml | +3700 ml | 4150 ml | 4.15 L | 16.6 |
| 100 kg / 220 lbs | 3500 ml | +3875 ml | 4325 ml | 4.33 L | 17.3 |
| 105 kg / 231 lbs | 3675 ml | +4050 ml | 4500 ml | 4.50 L | 18.0 |
| 110 kg / 243 lbs | 3850 ml | +4225 ml | 4675 ml | 4.67 L | 18.7 |
| 115 kg / 254 lbs | 4025 ml | +4400 ml | 4850 ml | 4.85 L | 19.4 |
This calculator implements generalized NASEM healthy adult fluid guidelines. If you have been clinically diagnosed with Congestive Heart Failure (CHF), Chronic Kidney Disease (CKD/ESRD), Liver Cirrhosis, or Syndrome of Inappropriate Antidiuretic Hormone (SIADH), strictly follow your nephrologist or cardiologist's prescribed fluid restriction orders. Never force fluid beyond your physiological thirst or kidney excretion capacity.
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