Estimate a practical hydration target and the daily energy deficit implied by a weekly weight-loss goal.
Water starts at 35 ml per kilogram, with adjustments for exercise and hot conditions. Daily deficit = weekly goal × 7,700 kcal ÷ 7.
Use the hydration estimate as a daily planning target and the deficit estimate to understand the energy implied by a gradual weekly goal.
At 70 kg, the base estimate is 2.45 litres. Forty-five minutes of exercise adds about 0.53 litres before any hot-climate adjustment.
Many beverages contribute fluid, although water remains a simple default choice.
No. Appropriate intake depends on health, size, age and activity; professional guidance may be needed.
Heat and humidity can increase sweat loss, though individual needs vary.
