Water Intake Calculator

Tea and coffee do contribute to your fluid intake, but caffeine has a mild diuretic effect. Most nutrition guidelines count caffeinated beverages at about 70–80% of their volume. Herbal teas, lassi, coconut water and plain water count fully. Sugary drinks and alcohol do not count.

The 8 glasses rule (about 2 litres) was derived from Western populations in temperate climates. India's heat, humidity and spice-heavy diet that increases perspiration means most active Indians need 2.5–3.5 litres daily. During Indian summers, especially in cities like Delhi and Chennai, 4+ litres is not uncommon.

Early signs include dark yellow urine, dry mouth, fatigue and headache. Moderate dehydration causes dizziness, reduced concentration and muscle cramps. Severe dehydration is a medical emergency. A simple check: pale yellow urine (like lemonade) indicates good hydration.

Yes — hyponatraemia (water intoxication) can occur when excessive water dilutes sodium in the blood. This is rare in everyday life but has occurred in endurance athletes who drink large amounts of plain water during long races. For most people the kidneys regulate excess water efficiently.

During peak summer months (April–June) in India, daily fluid needs can increase by 500–1000 ml above the calculated baseline due to heavy sweating. ORS (Oral Rehydration Solution), coconut water and nimbu pani also help replace electrolytes lost through sweat.