Kalkulator Air Harian

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How much water should you drink per day?

The general formula endorsed by most health organisations is 30–35 ml of water per kilogram of body weight per day. A 70 kg adult therefore needs approximately 2.1–2.5 litres daily under normal conditions. However, this baseline increases significantly with physical activity (add ~500 ml per hour of moderate exercise), hot climate (+500 ml), pregnancy (+300 ml) and breastfeeding (+700 ml). The European Food Safety Authority (EFSA) recommends 2 litres total fluid intake for women and 2.5 litres for men, including water from food (which accounts for roughly 20% of daily intake).

What happens when you do not drink enough water?

Even mild dehydration of just 1–2% body water loss measurably impairs cognitive performance, short-term memory and physical endurance. At 3–4% loss, headaches, dizziness and significant fatigue occur. Chronic mild dehydration is linked to higher risk of kidney stones, urinary tract infections and constipation. Proper hydration also supports skin health, joint lubrication and regulation of body temperature. Track your intake alongside your BMI and calorie goals for a complete health overview. ⚕️ Consult your doctor if you have kidney, heart or other medical conditions affecting fluid intake.