Calculate your recommended daily water intake based on weight, activity level, and climate. Get results in liters, glasses (250ml), and ounces. Optimized for Indian climate conditions.
Your daily glasses:
Water makes up about 60% of your body weight. It is essential for digestion, nutrient absorption, circulation, temperature regulation, and joint lubrication. Even mild dehydration (1-2% body weight) can cause fatigue, headaches, and reduced concentration.
In India's climate, especially during summer (April-June), dehydration is a common risk. Carry a 1-liter water bottle and refill it 2-3 times a day. Start your morning with 2 glasses of warm water to kickstart your metabolism.
The base formula uses 33ml per kg of body weight. For a 70kg person: 70 × 0.033 = 2.31 liters. Then adjustments are added for activity level and climate.
Sedentary: +0L | Light: +0.3L | Moderate: +0.6L | Intense: +1.0L
Normal: +0L | Hot & Humid: +0.5L | Cold: -0.2L
| Drink | Water % | Notes |
|---|---|---|
| Water | 100% | Best hydration source |
| Chai (Tea) | ~99% | Mild diuretic, still hydrating |
| Nimbu Pani | ~95% | Add salt for electrolytes |
| Coconut Water | ~95% | Natural electrolytes, potassium-rich |
| Lassi / Chaas | ~85-90% | Probiotic, great for summer |
| Coffee | ~98% | Stronger diuretic than tea |
| Fruit Juice | ~85% | High sugar, drink in moderation |
A general guideline is 30-35 ml per kg of body weight. A 70 kg person needs about 2.1 to 2.5 liters per day. Add 500ml to 1 liter extra for exercise or hot weather.
Yes, caffeinated beverages contribute to your daily hydration despite being mild diuretics. However, plain water should be your primary source of hydration.
Dark yellow urine, dry mouth, headache, fatigue, dizziness, and reduced urine output. Clear or light yellow urine indicates good hydration.
Yes, overhydration (hyponatremia) is dangerous and can dilute sodium levels in your blood. Do not exceed 1 liter per hour. Listen to your body and drink when thirsty.
In India's hot climate (especially April-June), add 500ml to 1 liter extra to your baseline. If you sweat heavily or work outdoors, you may need 3-4 liters daily.
The common recommendation of 8 glasses (2 liters) is a good starting point. However, your actual needs depend on weight, activity, and climate. A 70 kg person in India may need 9-11 glasses daily.
Daily water (liters) = Weight (kg) × 0.033 + Activity bonus (0.3-1.0L) + Climate bonus (0.5L for hot, -0.2L for cold). This gives a personalized recommendation.
Yes. Water boosts metabolism by 24-30% for 1-2 hours after drinking, reduces appetite when consumed before meals, and helps burn fat more efficiently. Drink 500ml before each meal for best results.
Drink water 30 minutes before meals for better digestion and portion control. Avoid drinking large amounts during meals as it can dilute digestive enzymes. Sipping small amounts during meals is fine.
General guideline: 30-35ml per kg of body weight. In India's hot climate, add 500ml-1L extra during summer months (April-June).
| Weight | Normal Climate | Hot Climate (India) | Glasses (250ml) |
|---|---|---|---|
| 50 kg | 1.7 L | 2.2 L | 7-9 glasses |
| 60 kg | 2.0 L | 2.5 L | 8-10 glasses |
| 70 kg | 2.3 L | 2.8 L | 9-11 glasses |
| 80 kg | 2.6 L | 3.1 L | 10-12 glasses |
| 90 kg | 3.0 L | 3.5 L | 12-14 glasses |
| 100 kg | 3.3 L | 3.8 L | 13-15 glasses |