Roz kitna paani chahiye?
Weight, activity aur mausam — teen cheezein jo aapka paani target badal deti hain. Apne numbers daaliye, target litre aur glasses mein dekhiye, aur neeche glass pe tap karke aaj ka hisaab rakhiye.
Low = din bhar baithe hue · Moderate = roz 30–45 min walk ya gym · High = heavy training ya field work.
Target aap type karte hi update hota hai. Kuch bhi save nahi hota.
Aapka daily target
Hisaab lagbhag 33 ml paani per kg body weight par, activity aur climate ke hisaab se upar adjust karke.
Pregnancy, breastfeeding, aur kidney ya heart conditions mein paani ka target isse kaafi alag ho sakta hai — kabhi zyada, kabhi soch-samajh kar kam. Apna number apne doctor se confirm kar lijiye.
Aaj kitna piya?
Har glass 250 ml ka hai. Jo glass pi liya, uspar tap kijiye.
“8 glass” wala rule kahan se aaya, aur kya sach hai
Aath glass ka number yaad rakhne mein aasan hai, par ye sabke liye ek jaisa nahi ho sakta. 50 kg ki ek office-going mahila aur 90 kg ka ek construction worker — dono ki zaroorat bilkul alag hai. Isi liye yeh calculator body weight se shuru karta hai, lagbhag 33 ml per kg, aur uske baad activity aur climate ke hisaab se target upar le jaata hai. Pasina jitna zyada, requirement utni zyada — India ki garmi aur humidity mein yeh farq bada hota hai.
Poora target sirf plain paani se pura karna zaroori nahi. Din ke fluids mein chaas, nimbu pani, coconut water, dal ka paani, dahi aur juicy fruits — sab count hote hain. Chai aur coffee bhi count hoti hain, lekin unhe base nahi banana chahiye: caffeine aur sugar apna asar laate hain. Ek simple routine jo kaam karti hai — subah uthkar ek glass, har meal se pehle ek glass, aur apni table ya bag mein ek bottle jo nazar ke saamne rahe.
Number se zyada bharosa apne body ke signals par kijiye. Urine ka halka straw colour theek hai; gehra peela matlab thoda aur paani chahiye. Sookha muh, dopahar ki thakaan aur sir dard bhi aksar kam paani ke signs hote hain. Aur doosri taraf — zaroorat se bahut zyada paani, khaas kar bahut kam time mein, sodium ko dilute kar sakta hai, jo apne aap mein ek problem hai. Target ko ek guide samjhiye, competition nahi.
Aksar poochhe jaane waale sawaal
Roz kitna paani peena chahiye?
Rule of thumb: body weight ke har kilo par 30–35 ml — yaani 60 kg par lagbhag 2 litre. Activity aur garmi ke saath yeh badhta hai. Yeh ek starting point hai, prescription nahi.
Kya chai, coffee aur chaas bhi count hote hain?
Haan, total fluids mein ye sab count hote hain — chaas, nimbu pani, dal ka paani, dahi aur fruits bhi. Par base plain paani rakhiye; chai-coffee par pura target pura karna theek nahi.
Kaise pata chalega ki paani kam pi raha hoon?
Urine ka colour sabse aasan signal hai — halka straw theek, gehra peela kam paani. Sookha muh, din mein sirf 3–4 baar urine, sir dard aur dopahar ki thakaan bhi common signs hain.
Yeh ek estimate hai, medical advice nahi. Yeh calculator ek general rule of thumb use karta hai. Kidney disease, heart failure, liver disease, pregnancy, breastfeeding ya diuretic jaisi dawaon mein aapka fluid target bilkul alag ho sakta hai — apna number apne doctor ya Registered Dietitian se hi confirm kijiye.
Roz ki aadatein, ek jagah
Free download. Disha aapse onboarding call karti hai — 15–20 minute. Uske baad aapka plan shuru ho jaata hai.
