Water Intake Calculator

Needs vary with climate, activity, and diet. Dark urine = insufficient hydration.

Proper hydration is fundamental to health, yet most Indians are chronically dehydrated. Our water intake calculator estimates your daily water requirement based on body weight (the standard: 33 mL per kg) and adjusts for activity level. A 70 kg person needs about 2.3 litres; someone exercising regularly needs 2.5–3 litres. This is a baseline — adjust based on climate, diet, and health status.

Signs of dehydration in daily life: fatigue, headaches, difficulty concentrating, dark yellow urine, dry skin, and cravings (often mistaken for hunger). The ideal urine colour is pale yellow — that's your best real-time hydration indicator. In India's summer heat (May–June temperatures 40°C+), water needs can increase by 500 mL–1 litre above the baseline, plus electrolyte replacement is important.

Water sources beyond drinking: approximately 20% of daily water intake comes from food — especially fruits (watermelon 92% water, cucumber 96%), vegetables (spinach 91%), and cooked lentils/rice. Tea and coffee also contribute to hydration despite their mild diuretic effect. Use our daily water intake calculator to set a concrete daily hydration goal.