Find out how much water you should drink daily based on your weight, activity, and climate.
Your daily glasses:
Water makes up about 60% of your body weight. It is essential for digestion, nutrient absorption, circulation, temperature regulation, and joint lubrication. Even mild dehydration (1-2% body weight) can cause fatigue, headaches, and reduced concentration.
In India's climate, especially during summer (April-June), dehydration is a common risk. Carry a 1-liter water bottle and refill it 2-3 times a day. Start your morning with 2 glasses of warm water to kickstart your metabolism.
A general guideline is 30-35 ml per kg of body weight. A 70 kg person needs about 2.1 to 2.5 liters per day. Add 500ml to 1 liter extra for exercise or hot weather.
Yes, caffeinated beverages contribute to your daily hydration despite being mild diuretics. However, plain water should be your primary source of hydration.
Dark yellow urine, dry mouth, headache, fatigue, dizziness, and reduced urine output. Clear or light yellow urine indicates good hydration.
Yes, overhydration (hyponatremia) is dangerous and can dilute sodium levels in your blood. Do not exceed 1 liter per hour. Listen to your body and drink when thirsty.
In India's hot climate (especially April-June), add 500ml to 1 liter extra to your baseline. If you sweat heavily or work outdoors, you may need 3-4 liters daily.