How much water do you need?

Direct answer: ICMR-NIN suggests a typical adult drink about eight glasses, roughly two litres, of water a day, including other beverages. You need more in very hot weather and during vigorous physical activity, because you lose more water through sweat. Water makes up about 70% of body weight.

Why does the body need water?

ICMR-NIN notes water is part of blood and body fluids, helps remove wastes and regulates body temperature.

Do other drinks count?

Yes. ICMR-NIN counts beverages, and names water, tender coconut water and lemon water as useful for thirst and fluid needs.

Is tender coconut water a good choice?

ICMR-NIN calls it a hydrating beverage with several minerals, at 15 kcal per 100ml, but says people with some kidney or heart conditions should avoid it; ask your doctor.

How do I make water safe?

ICMR-NIN suggests straining and boiling water for 10–15 minutes.

FAQ

Is milk a beverage?

Yes, and a food; ICMR-NIN calls it a good source of calcium but not iron.

Can I drink too much?

Personal fluid needs, especially with medical conditions, are a doctor's call.

Sources

• ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 14 'Drink adequate quantity of water', PDF pp. 106–107 / printed pp. 89–90