Water Intake Calculator
Find out how much water you need to drink daily based on your body and lifestyle.
Water is essential for every biological function — digestion, nutrient transport, temperature regulation, joint lubrication, and toxin removal. Yet most Indians are chronically under-hydrated. This water intake calculator estimates your daily recommended water intake in litres and glasses based on your body weight, physical activity level, and the local climate — because India's diverse climates (humid coastal, dry desert, cold mountains) significantly affect hydration needs.
📋 How to Use This Calculator
Use the slider to enter your body weight in kilograms, select your typical activity level (sedentary/moderately active/very active), and choose your climate type (cool/AC, warm, or hot). The calculator uses the weight-based formula (35 ml/kg as base) and adds for activity and climate, showing your daily water requirement in millilitres, litres, and equivalent glasses (250 ml each). The glass icons visually fill to show your daily target.
💡 Key Facts & Information
The widely cited "8 glasses a day" rule is a simplification — actual needs vary by person. The European Food Safety Authority (EFSA) recommends 2.0 L/day for women and 2.5 L/day for men from all sources (including food water). In hot Indian summers, needs can exceed 3–4 L for physically active individuals. About 20% of daily water intake typically comes from food (fruits and vegetables have 80–95% water content). Signs of dehydration: dark yellow urine (aim for pale yellow), dry mouth, fatigue, reduced concentration, and infrequent urination. Waterborne diseases like typhoid, cholera, and hepatitis A are common in India — always drink filtered or boiled water. Electrolyte loss (sodium, potassium) through sweat in hot climates must be replenished alongside water — coconut water and ORS are excellent natural options.