CalcCalcolatore Acqua Giornaliera
Ultimo aggiornamento: 2026-05-09
Il Calcolatore Acqua Giornaliera è una calcolatrice per la salute gratuita. Calcola quanti litri di acqua dovresti bere al giorno in base al tuo peso e all'esercizio. Stime basate su prove scientifiche.
Dati di ingresso
Risultati
Inserisci i valori e premi Calcola
Utile?
📄 Salva il tuo calcolo come PDF
Inserisci la tua email e scarica un report PDF con i tuoi risultati.
Common Sizes — Click to Fill
| Esercizio quotidiano (min) (min/día) | Peso (kg) (kg) | |
|---|---|---|
| Child | 15 min/día | 35 kg |
| Teen | 20 min/día | 52.5 kg |
| Adult (F) | 30 min/día | 70 kg |
| Adult (M) | 45 min/día | 105 kg |
| Elderly | 60 min/día | 140 kg |
How much water do you need per day?
Your daily water intake needs depend on your weight, physical activity level, climate, and health status. The most widely accepted scientific formula is 35 ml per kilogram of body weight, adjusted for activity level. This can range from about 2 liters to 3.5+ liters per day for active individuals.
Daily hydration formula
Base water = Weight (kg) × 35 ml
Add 500–750 ml per hour of moderate exercise (more in hot climates).
Practical example
Person of 70 kg with moderate activity (30 min exercise/day):
- Base water: 70 × 35 = 2,450 ml
- Exercise adjustment: +500 ml
- Total: 2,950 ml ≈ 3 liters per day
Signs of dehydration
- Dark urine: Urine should be pale yellow.
- Dry mouth and thirst: Thirst already indicates mild dehydration.
- Fatigue and headaches: Often caused by insufficient hydration.