Calculate daily water intake recommendation
Built & maintained by Pappu Venkata Subbi Reddy, founder of Clacify · Formulas verified against official Indian government sources
Clacify's Water Intake Calculator estimates your recommended daily fluid intake based on body weight using the standard formula of 35 ml per kg of body weight, adjusted for activity level and climate. A sedentary 70 kg adult in a temperate climate needs around 2.4 litres per day; the same person in a hot climate doing moderate exercise may need 3–3.5 litres. The tool gives both the total daily water target and a breakdown by meals and intervals to make it easier to reach. Actual needs vary based on diet, health conditions, and individual metabolism.
The Indian Council of Medical Research (ICMR) recommends 2.5–3 litres of water per day for sedentary adults in a moderate climate. In India's hot summers, during physical activity, or if you sweat heavily, requirements increase to 3–4 litres per day. A simple rule: drink enough to keep your urine pale yellow.
4 litres per day is safe for most healthy adults who are physically active in hot weather. However, drinking more than 4–5 litres in a short period can cause hyponatremia (low blood sodium), which is dangerous. For sedentary adults in normal conditions, 2.5–3 litres is sufficient.