Daily Water Intake Calculator

How much water do you really need?

"Eight glasses a day" is a rough rule. Your real needs depend on your body weight, activity, climate and diet. This calculator starts from a weight-based baseline, then adds water for your activity level, your workouts and factors like heat, pregnancy, breastfeeding, caffeine and illness.

Food counts too

About 20–30% of your daily water comes from food: fruit, vegetables, dal, curd and soups. So the amount you need to drink is less than your total water target, and the calculator shows both.

Hydrating in Indian summers

Heat and humidity can add half a litre to a litre of sweat loss a day, more if you train outdoors. On hot days:

• drink steadily through the day instead of large amounts at once;
• add electrolytes (a pinch of salt, nimbu pani or coconut water) if you sweat a lot;
• drink before, during and after training.

The easiest hydration check

Look at the colour of your urine. Pale yellow means you are well hydrated; dark yellow means drink more. Completely clear all day can mean you are drinking more than you need.

If you have kidney or heart problems, or your doctor has limited your fluids, follow their advice instead of this calculator.