How the calculation is made
The estimate uses a general nutrition rule: between 30 and 40 ml of water per kilogram of body weight, varying according to your level of physical activity. The more intense your exercise routine, the higher the fluid loss through sweat, and the greater the need for replenishment.
Why climate matters
On hot days or in intense heat climates, the body loses more water through sweat just to regulate temperature. For this reason, the general recommendation increases by an additional 500ml on those days, regardless of your physical activity level.
Limitations of this estimate
This calculation is a general estimate for healthy individuals and does not take into account specific medical conditions such as kidney problems, heart issues, pregnancy, breastfeeding, or the use of certain medications. Anyone with these conditions should follow the advice of a doctor or nutritionist, who may recommend a different amount than estimated here.