Find your personalised daily water requirement based on weight, activity and climate - especially important in India's hot summers.
Drink 500ml of water immediately after waking up. Your body dehydrates overnight - this jumpstarts metabolism and flushes toxins.
Drink 250–350ml 30 minutes before each meal. This aids digestion and can reduce overeating by creating a mild sense of fullness.
Drink 150–250ml every 15–20 minutes of exercise. In Indian summer heat, increase this by 50%. Electrolytes help for sessions over 60 min.
Finish most of your daily quota by 7–8 PM to avoid night-time bathroom visits. Avoid large amounts right before sleep.
Water is the most essential nutrient for the human body, accounting for approximately 60% of body weight in adults. The Indian Council of Medical Research (ICMR) recommends a baseline intake of 2.5 to 3 litres of water per day for an average adult, though this varies significantly by body weight, physical activity, and climate. India's diverse climate zones - from the humid coasts of Kerala to the arid Rajasthan desert - mean hydration needs differ widely across the country.
This calculator uses a weight-based formula - approximately 35 ml of water per kilogram of body weight - as its starting point, then adjusts for activity level (sedentary, moderate, or active) and climate intensity. Athletes and those performing manual labor in high-temperature regions like Delhi in summer or the Deccan plateau may need upwards of 4-5 litres daily. The result is presented in both litres and number of standard 250 ml glasses for easy tracking.
Dehydration is a leading cause of heat stroke deaths in India - the National Disaster Management Authority (NDMA) issued specific hydration advisories during the severe 2022 and 2024 heatwaves. Proper daily water intake supports kidney function, digestion, and concentration, making this calculator relevant for students, office workers, and athletes alike. Use it alongside your healthcare provider's advice for best results.