Water Intake: How Much Water Should You Drink Daily?
15 April 20254 min read
Water is essential for digestion, temperature regulation, nutrient transport, and kidney function. But the "8 glasses a day" rule is too simplified.
A Better Water Formula
A more personalised approach is:
35 ml per kg of body weight + activity bonus
For a 65 kg moderately active person: - Base: 65 × 35 = 2275 ml - Activity bonus: +400 ml - Total: ~2675 ml (about 10-11 glasses)
Factors That Increase Water Needs
- Hot climate: Indian summers can require 3-4 litres daily
- Intense exercise: Add 500-1000 ml per hour of exercise
- High-protein diet: Protein metabolism requires more water
- Pregnancy/breastfeeding: Add 300-700 ml
- High altitude: Increased water loss through respiration
Indian Hydration Options
Not all your water needs to come from plain water:
| Beverage | Hydration | Notes |
|---|---|---|
| Water | Excellent | The gold standard |
| Coconut water | Excellent | Natural electrolytes |
| Buttermilk (chaas) | Very good | Cooling, probiotic |
| Nimbu pani | Very good | Add a pinch of salt for electrolytes |
| Chai (unsweetened) | Good | Mild diuretic effect but still hydrating |
| Lassi | Good | Calories add up if sweetened |
| Fruit juice | Moderate | High sugar, prefer whole fruits |
| Soft drinks | Poor | High sugar, not recommended |
Signs You Are Not Drinking Enough
- Dark yellow urine (aim for pale straw colour)
- Dry mouth and lips
- Headaches, especially in afternoons
- Fatigue and poor concentration
- Constipation
Practical Tips
- Start your morning with a glass of water — you are dehydrated after 7-8 hours of sleep
- Keep a water bottle at your desk — visual reminder works better than apps
- Drink before meals — helps with digestion and portion control
- Set 3-4 natural triggers: wake up, before lunch, mid-afternoon, before dinner
Track your daily water intake with our dashboard and calculate your personalised target with our water intake calculator.
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Disclaimer: All calorie and nutrition estimates are for informational and educational purposes only. They are not a substitute for professional medical or dietary advice. Consult a healthcare provider before making significant changes to your diet.