By Sakshi Bansal | Nutrition by Sakshi
Water is not just a drink — it’s a necessity.
From regulating your temperature to flushing out toxins, every single cell in your body depends on hydration.
But how much is “enough”? Most of us either drink too little, or over-rely on thirst. Like pyaas lagti hi nahi hai.
Let’s decode the real water needs of your body — from kids to adults, from summer to winter, and even for gym-goers and sedentary workers.
1. The Universal Formula
Your body needs 30 to 40 ml of water per kilogram of body weight.
Example:
If you weigh 60 kg → 60 × 35 ml = 2.1 liters/day
This basic formula works for most healthy individuals, but special conditions like exercise, weather, and lifestyle need adjustments.
2. Water Needs by Age – For
Children
| Age Group | Water Needed |
|---|---|
| 1–3 years | 1.3 liters/day |
| 4–8 years | 1.6 liters/day |
| 9–13 years | 2.1 L (boys), 1.9 L (girls) |
Encourage your kids to sip water regularly. Their hydration needs are higher due to activity and growth.
3. For Gym-Goers and Active
People
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- Add 0.5 to 1 liter extra per hour of workout.
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- Sweating leads to fluid loss — replenish it proactively.
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- Ideal range: 3 to 4.5 liters/day based on intensity.
Coconut water, lemon water, or plain water with a pinch of salt and sugar are good for post-workout hydration.
4. For Women (General,
Pregnant, and Breastfeeding)
| Stage | Water Needed |
|---|---|
| Adult Woman | 2.2 – 2.7 liters/day |
| Pregnant Woman | +300 ml/day extra |
| Breastfeeding Mom | +700 ml/day extra |
Hydration plays a role in hormonal balance, clear skin, energy, and digestion.
5. For Men
-
- Ideal daily water intake: 3 – 3.7 liters/day
-
- Physically active men or those exposed to heat may need more.
Hydration supports stamina, metabolism, and mental clarity.
6. For Sedentary Workers /
Business Professionals
Even if you’re not physically active, your body still needs adequate hydration to support:
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- Blood circulation
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- Digestion
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- Focus and energy
Aim for 2 – 2.5 liters/day, and set water reminders during work hours.
7. Water Needs by Weather
| Weather | Water Tip |
|---|---|
 Summer |
Increase by 500 ml to 1 liter due to sweating |
 Winter |
Set reminders — low thirst doesn’t mean no need |
 Rainy |
Prefer warm water, avoid cold fizzy drinks |
 Humid Days |
You still dehydrate — drink more proactively |
Sip regularly, don’t wait for thirst — it’s a late signal.
Smart Tips to Stay Hydrated
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- Keep a reusable water bottle with you.
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- Infuse water with lemon, mint, cucumber, or tulsi for variety.
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- Track with apps or habit trackers.
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- Listen to your body — signs like dry lips, fatigue, and headache often mean dehydration.
Final Thoughts:
Water is life. Literally.
It regulates temperature, transports nutrients, supports digestion, clears skin, and boosts mood.
So next time you reach for coffee, ask yourself — have I had enough water today?
Share this with someone who forgets to drink water!
For more hydration and nutrition tips, follow me on Instagram: nutritionby_sakshi and @sakshiban7al
or visit Nutrition by Sakshi for personalized diet plans.
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