Calculadora de Hidratação Diária Online Grátis
Daily water needs by weight, activity & climate
Your daily water requirement is not a fixed number — it changes based on your body weight, how much you exercise, and the climate you live in. This calculator uses a weight-proportional base intake (35 ml/kg) and adjusts it upward for physical activity and hot or humid environments, giving you a personalized daily hydration target rather than the generic "8 glasses a day."
Frequently Asked Questions
Sobre Esta Calculadora
Water makes up about 60% of the adult human body and is involved in virtually every physiological process — from nutrient transport and joint lubrication to temperature regulation and waste elimination. Even mild dehydration (1–2% of body weight) measurably impairs cognitive performance, physical endurance, and mood.
The commonly cited "8 glasses a day" is not based on scientific evidence for any specific individual. Actual needs depend on body size, sweat rate, diet (foods contribute roughly 20% of daily water intake), and environment. Athletes in hot conditions can need 3–4 times more water than sedentary people in cool climates.
Urine color is a practical hydration indicator: pale straw yellow means adequate hydration, dark yellow suggests dehydration, and clear usually indicates over-hydration. Aim for pale yellow throughout most of the day.
A sua necessidade diária de água muda de acordo com seu peso corporal, exercícios e clima. Descubra sua meta.
Fórmula
Base = Weight(kg) × 35ml Adjusted for activity (+300-1000ml) and climate (+300-500ml)
Exemplo Resolvido
Daily water intake for a 75 kg man who exercises in a warm climate
Entradas:
- Body weight: 75 kg
- Activity level: Moderately active (1 hour exercise daily)
- Climate: Hot (>25°C average)
Passo a Passo:
- Base intake: 75 kg × 35 ml = 2,625 ml (2.6 L)
- Add for moderate exercise (45–60 min): +500 ml
- Add for hot climate: +400 ml
- Total: 2,625 + 500 + 400 = 3,525 ml
Dicas
- Thirst is a late indicator of dehydration — drink water on schedule, not just when thirsty.