Free tool
Water Intake Calculator for Indian Climate
How much water to drink a day, starting from ICMR-NIN's RDA baseline and adding back what training and Indian heat and humidity take out.
- Baseline2,275of 3,200ml
- Training bonus333of 333ml
- Heat bonus569of 569ml
What this number can’t tell you
One number, one day. The paid report turns it into a plan — the sections it feeds:
- Day schedules1 min
- Weekly checklists1 min
- Playbooks4 min
How we compute this
We start from ICMR-NIN's 2020 RDA baseline of roughly 30-35 ml per kg of bodyweight a day, add back fluid for training (about 500 ml per 45 minutes of activity), and add 25% more on top of your baseline when you tell us it's hot or humid — in line with ACSM's heat-exercise guidance to drink enough to prevent meaningful bodyweight loss from sweat during activity.
This is a starting point, not a prescription — thirst, pale-yellow urine, and how you feel during training are better real-time signals than any formula. If you're a heavy sweater, add a pinch of salt (nimbu-pani, ORS, or chaas) alongside the extra water rather than water alone.
Questions people ask
Start from about 30-35 ml per kg of bodyweight a day (roughly 2-2.5 L for a 65 kg adult), then add back what you lose to heat and training — our calculator adds 25% for hot/humid days and about 500 ml per 45 minutes of activity. A 65 kg person training 30 minutes on a hot day lands around 3.2 L, not 2.