วิธีการคำนวณ Hydration

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Daily water intake recommendations vary by body weight, activity level, climate, and diet. The widely cited "8 glasses a day" is not evidence-based; individualised calculation is more accurate. About 20% of water intake comes from food.

คำแนะนำทีละขั้นตอน

1. 1Base requirement: approximately 33ml per kg body weight per day
2. 2Activity: add 500ml for moderate activity, 1L for intense exercise
3. 3Hot climate: add 500ml–1L
4. 4Individual needs vary widely

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