Water Intake Calculator
Find out how much water you should actually drink each day.
A 70 kg moderately active person in India’s heat needs roughly 3–3.5 litres a day — about 12–14 glasses. The ‘8 glasses’ rule ignores body size and climate; bigger bodies and hotter days need more. Pale-yellow urine is the practical check.
How to use the water intake calculator
- Enter weight, activity and climate.
- Get your daily target.
- Spread it through the day — not all at once.
Water Intake Calculator — FAQs
Is 8 glasses a day right?
It’s a rough average. A 50 kg person in winter needs less; a 90 kg athlete in May needs far more. Personalise it.
Can I drink too much water?
Yes — overhydration (hyponatremia) is real, especially for endurance athletes. Drink to thirst plus a bit, not by the gallon.
Does chai/coffee count?
Mostly yes — they’re net hydrating despite mild diuretic effect. But water should still be your main source.
What are signs of dehydration?
Dark urine, headache, fatigue, dizziness. By the time you feel thirsty, you’re already mildly dehydrated.
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