How much water do you need daily?
Weight, activity and weather — three things that change your water target. Enter your numbers, see the target in litres and in glasses, and tap a glass below to keep count of today.
Low = seated through the day · Moderate = a 30–45 min walk or gym daily · High = heavy training or field work.
The target updates as you type. Nothing is saved.
Your daily target
Worked out at roughly 33 ml of water per kg of body weight, adjusted upward for activity and climate.
In pregnancy, while breastfeeding, and with kidney or heart conditions, the water target can be quite different — sometimes higher, sometimes deliberately lower. Do confirm your own number with your doctor.
How much have you had today?
Each glass is 250 ml. Tap the glasses you have finished.
Where the “8 glasses” rule came from, and how true it is
Eight glasses is an easy number to remember, but it cannot be the same for everyone. A 50 kg woman working in an office and a 90 kg construction worker need completely different amounts. That is why this calculator starts from body weight, at roughly 33 ml per kg, and then moves the target up for activity and climate. The more you sweat, the higher the requirement — and in India's heat and humidity that difference is large.
You do not have to meet the whole target with plain water. Chaas, nimbu pani, coconut water, dal ka paani, curd and juicy fruit all count towards your fluids for the day. Chai and coffee count too, but they should not be the base: caffeine and sugar bring their own effects. One simple routine that works — a glass when you wake up, a glass before every meal, and a bottle on your desk or in your bag where you can see it.
Trust your body's signals more than the number. A light straw colour in your urine is fine; dark yellow means you need a bit more water. A dry mouth, afternoon fatigue and headaches are also often signs of drinking too little. And on the other side — far more water than you need, especially in a very short time, can dilute your sodium, which is a problem in itself. Treat the target as a guide, not a competition.
Frequently asked questions
How much water should I drink every day?
Rule of thumb: 30–35 ml for every kilo of body weight — roughly 2 litres at 60 kg. It goes up with activity and heat. This is a starting point, not a prescription.
Do chai, coffee and chaas count too?
Yes, all of these count towards your total fluids — chaas, nimbu pani, dal ka paani, curd and fruit as well. But keep plain water as the base; meeting the whole target on chai and coffee is not a good idea.
How do I know if I am drinking too little water?
The colour of your urine is the easiest signal — light straw is fine, dark yellow means too little water. A dry mouth, passing urine only 3–4 times a day, headaches and afternoon fatigue are common signs too.
This is an estimate, not medical advice. This calculator uses a general rule of thumb. With kidney disease, heart failure, liver disease, pregnancy, breastfeeding or medicines such as diuretics, your fluid target can be completely different — do confirm your own number with your doctor or a Registered Dietitian.
Your daily habits, all in one place
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