How much water do you need per day

Как считаем:Total water requirement is ≈ 35 ml/kg for adults up to 55 (30 ml/kg 56–65, 25 ml/kg > 65), with a slight adjustment for sex, plus ~500–1000 ml for sports and +10% in heat. Pregnancy adds ~300 ml, lactation ~700 ml (EFSA/IOM guidelines). About 20% of water comes from food, so the drinking norm is lower than the total. This is an estimate for a healthy person, not medical advice — consult a doctor if you have kidney or heart diseases or take medication.