Na'urar Lissafin Shan Ruwa
Yawan ruwan da ya kamata ka sha kowace rana
Ɗauki hoto, AI zai rubuta abincinka. Abinci da motsa jiki a app ɗaya.Sauke app kyautaNa'urar Lissafin Shan Ruwa
Jagora na yau da kullum shi ne kusan 33 ml na ruwa ga kowane kg na nauyin jiki, da kuma kusan 350 ml ga kowane 30 minti na motsa jiki. Bukata na ƙaruwa a yanayin zafi da kuma da kafeyin ko barasa. Ƙishirwa da fitsari mai launin haske kyawawan alamomi ne na kullum.
Yadda ake amfani da wannan kalkuletar ruwa
Shigar da nauyin jikinka — za ka iya sauyawa tsakanin kg da lb — da mintunan motsa jiki na rana ta yau da kullum, sannan ka danna lissafa. Burin ruwanka na yau da kullum zai bayyana nan take a lita da millilita, ba tare da rajista ba. Kiyasin yana amfani da kusan millilita 33 na ruwa ga kowace kilogram na nauyin jiki, tare da ƙarin kusan millilita 350 ga kowane minti 30 na motsa jiki.
Yadda ake karanta sakamakonka
Wannan adadi burin sha ne na yini ɗaya, don haka ka rarraba shi cikin yini maimakon shan duka lokaci guda. Da kofuna na ~250 ml, burin lita 2.1 ya kai kusan kofuna takwas: ɗaya bayan tashi daga barci, ɗaya a kowane abinci, sauran kuma tsakanin lokutan. A ranakun horo, ka sha ƙari kafin, lokacin da kuma bayan motsa jiki don maye gurbin zufa.
Kimiyyar da ke bayan lambobin
Babu buƙatar ruwa guda ɗaya da ta dace da kowa — buƙata tana ƙaruwa da girman jiki, shi ya sa ake yawan amfani da ƙa'idojin nauyi na kusan 30–35 ml ga kowace kilogram, waɗanda suke kusa da matakan shan da suka isa da hukumomi irin su EFSA da Cibiyoyin Ƙasa na Amurka suka wallafa. Jiki yana rasa ruwa koyaushe ta fitsari, numfashi da fata, kuma motsa jiki yana ƙara asarar zufa ta kusan lita 0.5–1 a awa ɗaya. Zafi, danshi da tsawan wuri suna ƙara buƙatar.
Iyakoki da shawarwari masu amfani
Ka ɗauki sakamakon a matsayin mafari, ba magani ba: ƙishirwa da launin fitsari su ne mafi kyawun jagora na yau da kullum — rawaya mai haske na nufin kana kan hanya madaidaiciya. Buƙata tana ƙaruwa a yanayin zafi da lokacin ciki ko shayarwa, wasu cututtukan ƙoda da zuciya suna buƙatar iyakar ruwa da likita ya ƙayyade, kuma wuce gona da iri wajen sha ma yana da illa. Don horo, kalkuletocinmu na yawan zufa da TDEE suna ƙara fayyace hoton — kuma manhajar CaloNote tana ba ka damar rubuta ruwanka tare da abincinka.
Tambayoyin da Ake Yawan Yi
- How much water should I drink per day?
- A common baseline is around 30–35 ml of water per kilogram of body weight daily, plus extra for exercise. This calculator personalises that figure from your weight and activity and shows your target in both millilitres and litres.
- How does exercise change my water needs?
- Sweat during exercise increases fluid loss, so you need to drink more on active days, often an additional 350–700 ml per hour of training depending on intensity and heat. Enter your workout details and the tool adds this to your daily target.
- Does drinking water help with weight loss?
- Water can support weight loss by promoting fullness, especially before meals, and by replacing sugary drinks, but it isn't a fat burner on its own. Staying well hydrated also helps energy and performance, making it easier to stay active and eat mindfully.