Find out exactly how much water you should drink each day. Based on your weight, activity level, and climate — with targets in litres, ml, and glasses.
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Water needs scale with body weight — heavier bodies need more water to function.
Exercise increases water loss through sweat significantly.
Hot and humid climates like India increase baseline water needs substantially.
The base formula (35ml per kg) is a widely used clinical guideline. Activity increases sweat loss significantly — a 1-hour run can require an additional 500–1000ml. Hot climates add 200–400ml baseline need.
The "8 glasses" rule is a rough approximation. Actual needs vary significantly by weight, activity, and climate. A 50kg sedentary person needs less than a 90kg athlete in a hot climate.
Yes — despite mild diuretic effects, caffeinated drinks like tea and coffee still contribute net fluid. However, water remains the best source. Avoid counting sugary drinks.
Dark yellow urine, dry mouth, fatigue, headache, and reduced concentration. Pale yellow urine indicates good hydration. Clear urine may indicate over-hydration.
Yes — hyponatremia (water intoxication) occurs when sodium is diluted by excessive water intake. This is rare in normal conditions but can happen during extreme endurance events.
Signs of adequate hydration: pale yellow urine, no thirst, good skin elasticity. Signs of dehydration: dark yellow urine, headache, fatigue, dizziness. Thirst is a late signal — drink proactively throughout the day.