kg
Water helps your body:
Your body needs more water when you are:
In the table, recommended water intake is in L/day (litre or liter per day). For reference, one liter is approximately equal to four standard water glasses.
Age group |
ESFA |
IOM |
||
Water intake | Fluid intake | Water intake | Fluid intake | |
0-6 mo. | 0.68 (milk) | 0.68 (milk) | 0.70 | 0.70 |
6-12 mo. | 0.80 - 1.00 | 0.64 - 0.80 | 0.80 | 0.80 |
1-2 years | 1.10 - 1.20 | 0.88 - 0.90 | N/A | N/A |
2-3 years | 1.30 | 1.00 | N/A | N/A |
1-3 years | N/A | N/A | 1.30 | 0.90 |
4-8 years | 1.60 | 1.20 | 1.70 | 1.20 |
9-13 y. Boys | 2.10 | 1.60 | 2.40 | 1.80 |
9-13 y. Girls | 1.90 | 1.50 | 2.10 | 1.60 |
Boys 14+ & Adult Men | 2.50 | 2.00 | 3.30 | 2.60 |
Girls 14+ & Adult Women | 2.00 | 1.60 | 2.30 | 1.80 |
Pregnant Women | 2.30 | 1.84 | 2.60 | 1.90 |
Lactating Women | 2.60 | 2.10 | 3.40 | 2.80 |
Elderly | As adults | As adults | As adults | As adults |
Here is the average daily water intake ended water intake table as per date.
Body Weight (Pounds) |
Daily Water Intake (ounces) |
Body Weight (Kg) | Daily Water Intake (gm) |
100 |
67 |
45 | 1899 |
110 |
74 |
50 | 2098 |
120 |
80 |
54 | 2268 |
130 |
87 |
59 | 2466 |
140 |
94 |
64 | 2665 |
150 |
100 |
68 | 2835 |
160 |
107 |
73 | 3033 |
170 |
114 |
77 | 3232 |
180 |
121 |
82 | 3430 |
190 |
127 |
86 | 3600 |
200 |
134 |
91 | 3799 |
210 |
141 |
95 | 3997 |
220 |
148 |
100 | 4196 |
230 |
154 |
104 | 4366 |
240 |
161 |
109 | 4564 |
250 |
168 |
113 | 4763 |
Here are the main benefits of staying hydrated:
Signs of mild dehydration to watch out for can include:
Below is a reference table for the water content in selected foods.
Water percentage | Food item |
100% | Water |
90-99% | Fat-free milk, cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, squash (cooked) |
80-89% | Fruit juice, yogurt, apples, grapes, oranges, carrots, broccoli (cooked), pears, pineapple |
70-79% | Bananas, avocados, cottage cheese, ricotta cheese, potato (baked), corn (cooked), shrimp |
60-69% | Pasta, legumes, salmon, ice cream, chicken breast |
50-59% | Ground beef, hot dogs, feta cheese, tenderloin steak (cooked) |
40-49% | Pizza |
30-39% | Cheddar cheese, bagels, bread |
20-29% | Pepperoni sausage, cake, biscuits |
10-19% | Butter, margarine, raisins |
1-9% | Walnuts, peanuts (dry roasted), chocolate chip cookies, crackers, cereals, pretzels, taco shells, peanut butter |
0% | Oils, sugars |
One of the reasons to use a hydration calculator is to maintain a healthy life, but scientific studies also link adequate water intake to benefits for the treatment of health conditions as well as mental state improvement.
Water comprises from 75% body weight in infants to 55% in the elderly and is essential for cellular homeostasis and life so it is no wonder water is so important to one's health.
Formula For Calculating Total Body water for male and female are :
Here are agewise total body water intake is given.
Age |
Recommended total body water (milliliters per day) |
0–6 months |
700 |
6–12 months |
800 |
1–2 years |
1,300 |
4–8 years |
1,700 |
9–13 years (males) |
2,400 |
9–13 years (females) |
2,100 |
14–18 years (males) |
3,300 |
14–18 years (females) |
2,300 |
Adult male |
3,700 |
Adult female |
2,700 |
During pregnancy |
3,000 |
While breastfeeding |
3,800 |
Many people wonder if there is actually a point where you can drink too much water. There are some rare cases of someone over-hydrating, known as hyponatremia. However, it is very rare and usually only seen in endurance athletes who are over-drinking while doing very intense exercise or in older adults with certain health conditions.
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