What the water-planning file contains
The PDF includes five body-weight rows from 50 to 90 kg, baseline litre ranges, possible training/hot-day additions and links to the water calculator and hydration guides. These are the site’s simplified planning examples, not the official Australian Nutrient Reference Values table.
| Body weight | Baseline water target | Training/hot day add-on |
|---|---|---|
| 50 kg | 1.5-1.8 L | +0.5-1.0 L |
| 60 kg | 1.8-2.1 L | +0.5-1.0 L |
| 70 kg | 2.1-2.5 L | +0.5-1.2 L |
| 80 kg | 2.4-2.8 L | +0.5-1.2 L |
| 90 kg | 2.7-3.2 L | +0.7-1.5 L |
Read the baseline and add-on as different assumptions. The add-on is not an instruction to automatically drink that quantity on every day, and the figures are not amounts to consume in one sitting.
Read a row in litres and millilitres
For the printed 60 kg example, the baseline is 1.8–2.1 L, equivalent to 1,800–2,100 mL. The separate 0.5–1.0 L add-on means 500–1,000 mL in the illustrated heat/training context; whether any addition is needed requires individual context.
Fluid needs extend beyond a body-weight table
Food and different drinks contribute to hydration, and needs vary with activity and conditions. The PDF does not assess sweat losses, health conditions or fluid restrictions. Where fluid intake is medically managed, follow the individual plan rather than this general chart.
Frequently asked questions
Are these the official Australian adequate-intake figures?
No. The PDF uses simplified body-weight examples. The linked Australian reference separately explains total water and fluids and how requirements vary.
Should I always add the hot-day amount?
No. It is a separate scenario allowance, not an automatic daily addition. Actual conditions and individual needs determine its relevance.