How much water should
you drink each day?

Water makes up approximately 60% of the adult human body and is involved in nearly every physiological process — digestion, circulation, temperature regulation, joint lubrication, waste elimination, and cellular metabolism. Even mild dehydration at 1–2% of body weight reduces cognitive performance, physical endurance, and mood. At 3–5% dehydration, headaches, fatigue, and reduced urine output become noticeable. This is why knowing your personal daily water target matters more than the generic '8 glasses' advice.

In the Indian climate, water requirements vary significantly by season and geography. In humid coastal cities or during summer months, sweat loss can add 500–1,000 ml to your daily requirement beyond what this calculator estimates. In air-conditioned offices, the loss is lower but still significant because cool dry air increases insensible water loss through the skin and breath. If your urine is pale yellow, you are well hydrated. Dark yellow or amber urine is a reliable indicator that you need to drink more, regardless of what the calculator says.

Practical hydration habits make hitting your daily target much easier than trying to drink large amounts at once. Start with 400–500 ml of water in the morning before tea or coffee (the body loses water overnight through breathing). Keep a labelled water bottle to track intake visually. Set hourly reminders if you are desk-bound. Eat water-rich foods — cucumber, watermelon, oranges, tomatoes — as these contribute meaningfully to your fluid balance. Coffee and tea count partially, but alcoholic beverages increase dehydration and should not be counted towards your target.