14 categories
See all →
  1. Home
  2. Health & Fitness
  3. Water Intake

Water Intake Calculator

Find your ideal daily water intake based on body weight and activity level

Recommended Daily Water Intake
0 L
0 ml
Daily water (ml)0 ml
Daily water (litres)0 L
Standard glasses (250ml)0 glasses
Bottles (500ml)0 bottles
Per hour (waking hours)0 ml/hr
💧 Hydration Schedule
Hydration Tips for India
  • Start with 1–2 glasses of water first thing in the morning
  • Drink a glass before every meal to aid digestion
  • Increase intake in summer — dehydration risk is high above 35°C
  • Coconut water, buttermilk, and nimbu pani also count toward daily intake
  • Dark yellow urine = dehydrated; light yellow = well hydrated
  • Athletes and outdoor workers should add 500–1000ml extra
Advertisement

What is Water Intake Calculator?

Free water intake calculator. Find how much water you should drink per day based on your weight, age, activity level and climate. Stay hydrated! Health calculators aligned with Indian dietary guidelines and South Asian health benchmarks. TekPulse's Water Intake Calculator is completely free — no signup, no ads in results, and no data stored on our servers.

How to Use Water Intake Calculator Online

  1. Enter your weight in kilograms
  2. Select your activity level for the day
  3. Select the climate/weather you live in (hot climates need more water)
  4. View your recommended daily water intake in litres and number of glasses
  5. Use the hydration tracker to log glasses consumed throughout the day

Water Intake Calculator Formula & Calculation

Daily Water = 35 ml × Body Weight (kg) | With exercise: add 350–700 ml per hour of activity

Alternative formula: Body Weight (lbs) ÷ 2 = daily ounces of water.

Example: 70 kg adult in a non-AC office, 1 hour of moderate exercise.
Base: 35 × 70 = 2,450 ml. Exercise addition: +500 ml. Total = 2,950 ml ≈ 3 litres/day.
In Indian summer (35°C+, outdoor work): add another 500–750 ml for sweat loss.

Key Factors That Affect Your Result

  1. Body weight — Water need scales with weight, not a flat "8 glasses for everyone." A 50 kg woman needs ~1.75L; an 85 kg man needs ~3L. The 8×8 rule (8 glasses × 8 oz = ~1.9L) is under-target for many Indian adults.
  2. Climate and season — India's summers (May–June) cause significant sweat loss — labourers outdoors can lose 3–4L through sweat alone. The monsoon's high humidity reduces evaporative cooling efficiency; dehydration remains a risk.
  3. Diet contribution — Water-rich foods provide 500–800 ml of your daily intake: cucumber (97% water), dal, curd, watermelon, tomatoes. Heavy rice-based diets contribute more than wheat/roti-based meals.
  4. Health conditions — Kidney stone history: increase to 3+ litres to prevent crystallisation. UTI prevention: 2.5–3L daily. Conversely, heart failure, chronic kidney disease, or nephrotic syndrome may require fluid restriction — follow physician guidelines.

Why Use TekPulse Water Intake Calculator?

Runs Entirely in Your Browser
Your hydration target is calculated instantly with JavaScript — nothing is uploaded or stored
Weight-Based Formula
Starts from 35ml of water per kg of body weight, then adjusts for activity level and climate
Climate & Age Adjusted
Increases intake for hot/humid conditions and reduces the hourly pace for adults over 55
Glasses, Bottles & Hourly Pace
Converts your daily target into glasses (250ml), bottles (500ml), and an hourly drinking schedule

Share & Embed

Help others discover this free tool. Share it or embed it on your website.

WhatsApp X/Twitter LinkedIn

Free to embed with attribution link to tekpulse.in

Related Guides

How Much Water Should You Drink Per Day? Hydration Guide for India

Frequently Asked Questions

A common guideline is 35–40 ml per kg of body weight per day. For a 70 kg person, that's 2.45–2.8 litres. The popular "8 glasses a day" (about 2 litres) is a rough baseline for average adults.

Yes. Physical activity, heat, and sweating increase water loss. Add 400–600 ml for every 30–60 minutes of moderate exercise. Hot climates also increase requirements by 500–1,000 ml.

Yes, beverages including coffee and tea contribute to hydration despite the mild diuretic effect of caffeine. However, plain water is always the best hydration source. Avoid counting sugary drinks or alcohol.

Dark yellow urine, dry mouth, fatigue, headache, dizziness, and reduced urine frequency are signs of dehydration. Well-hydrated urine should be pale yellow to clear.

Yes — overhydration (hyponatremia) can dilute blood sodium levels, causing nausea, headaches, and in severe cases, seizures. However, this is very rare in healthy adults following normal hydration guidelines.

Was this tool helpful?