How Much Water Drink Daily
How Much Water Should You Drink Daily? | Complete Guide for Indians 🇮🇳
Water is life. In the Indian subcontinent, where summers are long, hot, and humid, drinking enough water every day is not just a health tip — it’s a necessity. Proper hydration boosts energy, supports kidney health, improves skin, and keeps your body working properly.
Recommended Daily Water Intake (Based on Science)
Health experts around the world — including the National Academies of Sciences, Healthline, and NHS UK — recommend:
| Group | Daily Intake | In Glasses (240 ml each) |
|---|---|---|
| Adult Men (19+ years) | 3.7 liters | 13–15 glasses |
| Adult Women (19+ yrs) | 2.7 liters | 9–11 glasses |
| Pregnant Women | 3.0 liters | 10–12 glasses |
| Breastfeeding Women | 3.8 liters | 13–15 glasses |
| Children (4–13 yrs) | 1.3–2.4 liters | 5–9 glasses |
| Teenagers (14–18 yrs) | 2.2–3.3 liters | 9–12 glasses |
💡 Quick Tip: Drink 1 liter of water for every 25 kg of your body weight.
For example, if you weigh 75 kg, aim for 3 liters daily.
🥗 Water from Fruits & Vegetables
You don’t need to drink only plain water. Juicy fruits and vegetables provide water too:
| Fruit/Vegetable | Water Content |
|---|---|
| Watermelon, Strawberry | 92% |
| Cucumber, Orange | 90% |
| Pineapple, Apple | 85–88% |
| Tomato, Grapes | 85–90% |
🌞 When Should You Drink More Water?
You need extra hydration if:
- 🌡️ You live in a hot or dry climate
- 💪 You exercise or work outdoors
- 🤰 You’re pregnant or breastfeeding
- 🤒 You’re sick (fever, vomiting, diarrhea)
- 🏔️ You live in high-altitude or use room heaters
🟡 Signs of Dehydration
Watch out for these symptoms:
- Dark yellow urine
- Dry mouth or lips
- Headache, fatigue, or dizziness
- Less urination
✅ Healthy urine should be pale yellow. This means you’re well-hydrated!
⚠️ Can You Drink Too Much Water?
Yes! Drinking more than 4–5 liters in a few hours can cause water intoxication (also called hyponatremia), which is dangerous. Your body can remove only 0.8–1 liter per hour, so drink slowly throughout the day.
✅ Conclusion: Make Water Your Best Friend
Hydration is one of the easiest and most effective ways to stay healthy. Don’t wait until you’re thirsty — drink water regularly. Carry a water bottle, add water-rich fruits to your diet, and keep your family hydrated.
Stay cool, stay hydrated, stay healthy!
🔗 Trusted Sources & References
- 📄 Uploaded Research: Water and Homoeopathy.docx
- 🌐 Healthline – Water Intake Guide
- 🌐 BBC – The Truth About Drinking Water
- 🌐 NHS UK – Water, Drinks & Nutrition
- 🌐 National Academies of Sciences