Guidelines
Protein Intake
The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amount varies according to other health factors and lifestyles such as physical activity.
Water Intake
Total water is the sum of water consumed: 80% comes from water and beverages and 20% from food sources
Adequate Intakes for Adult Females: 2.7 L/day; Total Water (91 oz); 80% = 73 oz from beverages
Other Guidelines
You may have a diet around 1,300 to 1, 800 calories per day. Spread them out over three meals of around 300-400 calories each and two snacks of 120-200 calories each the protein intake at every meal should not go beyond 25 grams, while a snack should have 10-15 grams.
Have plenty of food rich in water: vegetables and fruits like berries, kiwi, and watermelon, among others