How it works
Fluid needs vary with body size, activity, heat and diet. A practical starting point for healthy adults is around 30–35 ml per kilogram of body weight, plus extra during exercise and hot weather.
Thirst and urine colour are good everyday guides: pale yellow usually means you are well hydrated. In Indian summers, add an extra glass or two and include salt-containing fluids such as nimbu pani or buttermilk if you sweat heavily.
Frequently asked questions
Do tea and coffee count towards water intake?
Yes. Tea, coffee, milk, buttermilk, soups and water-rich foods all contribute. Caffeine has only a mild diuretic effect in regular drinkers.
Note: This tool gives general estimates for healthy adults. It is not medical advice or a diagnosis. Talk to a doctor about your own results.