Water Intake Calculator
Find out how much water you should drink each day, in litres and glasses, based on your weight and daily exercise.
A common guideline is about 35 ml of water per kilogram of body weight, with extra to replace what you lose through exercise. This calculator adds roughly 350 ml for every 30 minutes of activity.
Sip steadily through the day rather than drinking large amounts at once, and increase your intake in summer or if you sweat a lot. A simple check: pale, straw-coloured urine usually means you are well hydrated.
Frequently asked questions
How much water should I drink a day?
For most adults, roughly 35 ml per kg of body weight — so about 2.5 litres for a 70 kg person — plus more to cover exercise and hot weather. Thirst and urine colour are good everyday guides.
Can I drink too much water?
Very rarely, drinking excessive amounts in a short time can dilute the body's sodium, which is dangerous. For almost everyone, drinking steadily to thirst is safe. If you have kidney or heart conditions, follow your doctor's advice.
Do tea, coffee and food count?
Yes — foods like fruits, curd and dals, and drinks like buttermilk and even tea, all contribute to your daily fluids. Water is simply the cleanest, calorie-free way to top up.
Medical disclaimer: This is wellness guidance based on nutrition, yoga and naturopathy. It is not a substitute for professional medical advice, diagnosis or treatment.