How Much Water Should You Drink Per Day?

'Drink 8 glasses of water a day' is probably the most repeated health advice in India. It is a reasonable starting point but not the whole picture. Water needs vary significantly based on body size, climate, activity level and diet composition. Getting hydration right supports weight loss, digestion, energy and overall health.

How Much Water Do You Actually Need?

A more accurate guideline than 8 glasses is based on body weight: approximately 35ml of water per kg of body weight per day. For a 60kg person, this is about 2.1 litres. For a 75kg person, approximately 2.6 litres.

This needs to increase in hot weather (India's summer temperatures cause significant fluid loss through sweat), during exercise, if you eat a high-sodium diet, and during illness with fever or diarrhoea.

• Baseline: 35ml × body weight in kg
• Add 500ml for every hour of moderate exercise
• Add 500ml–1L in very hot weather (above 35°C)
• Pregnant women: add ~300ml above baseline
• Breastfeeding women: add ~500–700ml above baseline

Water and Weight Loss

Water does not directly burn fat, but it supports weight loss in several important ways:

• Appetite suppression — drinking water before meals reduces hunger and calorie intake
• Replaces calorie-containing drinks — substituting water for sweet chai, cold drinks and juices removes significant calories
• Supports metabolism — mild dehydration slows metabolic rate; staying well-hydrated keeps metabolism functioning optimally
• Reduces water retention — adequate water intake paradoxically reduces water retention caused by high sodium intake
• Improves exercise performance — even 2% dehydration impairs physical performance and calorie burn

Signs You Are Not Drinking Enough

• Urine is dark yellow or amber (well-hydrated urine is pale yellow)
• Frequent headaches, especially in the afternoon
• Feeling tired or unfocused
• Dry mouth or lips
• Infrequent urination (less than 4–5 times per day)
• Constipation — water is essential for healthy bowel movements

Practical Tips for Drinking More Water in India

1. 1
   Carry a water bottle

   Keep a 1-litre bottle on your desk or in your bag. Refilling it twice meets most adults' daily needs.

2. 2
   Drink before every meal

   Having one glass of water before breakfast, lunch and dinner adds 600–750ml without effort and also reduces meal-time hunger.

3. 3
   Replace one chai with a glass of water

   If you drink 3–4 cups of chai per day, substituting one with water reduces calories and increases hydration.

4. 4
   Include water-rich foods

   Fruits (watermelon, cucumber, oranges) and dal, sabzi and chaas all contribute to daily fluid intake. Not all hydration needs to come from drinking plain water.

5. 5
   Set reminders if needed

   If you regularly forget to drink water, setting phone reminders every 2 hours is a simple habit-building tool.