Pradnya Ganorkar 
Most Indians are chronically dehydrated — not because they do not drink water but because they do not drink enough of it consistently. Research on hydration in tropical climates suggests that Indian adults in warm weather conditions require 2.5 to 3.5 litres of water per day depending on activity level, body weight, and temperature. The commonly cited 8 glasses per day figure was derived from studies conducted in temperate climates and is insufficient for most Indian adults during summer months. Dehydration of as little as 1 to 2% of body weight impairs cognitive function, slows metabolism, increases hunger signals, and reduces physical performance. Nutrimate’s water tracking feature allows users to log each glass or bottle consumed throughout the day and displays water intake as a component of the daily Health Score — making hydration visible and measurable for the first time.
Why Indians Are More Dehydrated Than They Realise
India’s climate creates a hydration challenge that most awareness campaigns underestimate. In cities like Aurangabad, Nagpur, and Hyderabad, summer temperatures regularly exceed 40 degrees Celsius. At these temperatures, the body loses water through sweat at a rate that a typical Indian’s fluid intake — primarily through chai, coffee, and occasional water — cannot replace.
The problem is compounded by the fact that thirst is a lagging indicator of dehydration. By the time you feel thirsty, your body is already 1 to 2% dehydrated. For a 60kg person that is 600ml to 1.2 litres below optimal hydration — enough to cause measurable impacts on metabolism, hunger, and cognitive function.
How Much Water Do You Actually Need: The Indian Calculation
The most accurate hydration formula for Indian adults is body weight in kilograms multiplied by 35ml. For a 65kg person: 65 × 35 = 2,275ml — approximately 9 to 10 glasses per day at baseline. Add 500ml for every hour of physical activity. Add 500ml on high-heat days above 35 degrees Celsius.
This means a 65kg person exercising for one hour on a 38-degree Aurangabad afternoon needs approximately 3 litres of water — not 2 litres and certainly not 1.5 litres.
Dehydration and Weight: The Connection Most People Miss
Dehydration directly interferes with weight management in two ways. First, the liver requires adequate hydration to metabolise stored fat efficiently. When the body is dehydrated, the liver diverts resources from fat metabolism to assist the kidneys — reducing the rate at which fat is burned.
Second, dehydration is frequently misread by the body as hunger. The hypothalamus — the brain region that regulates both hunger and thirst — sends similar signals for both. An Indian adult who drinks a glass of water before reaching for a mid-morning snack will find that the hunger signal disappears approximately 30% of the time — because it was dehydration, not hunger.
Tea and Coffee: Do They Count Toward Hydration
This is one of the most common questions Indian health-conscious adults ask. The answer is nuanced. Chai and coffee do contain water and do contribute to hydration. However, caffeine has a mild diuretic effect — it increases urine output slightly. The net hydration from a cup of chai is approximately 60 to 70% of its water volume.
For practical purposes — a cup of chai counts as half a glass of water toward your daily target. Coconut water, nimbu pani, chaas, and plain water all count at full value. Sugary cold drinks and fruit juices count but come with significant calorie costs that need to be factored into nutrition tracking.
How to Build a Water Tracking Habit That Actually Sticks
The most effective approach is time-based rather than thirst-based. Drink one glass immediately after waking. Drink one glass before each meal. Drink one glass after each meal. This baseline of 6 glasses throughout the day covers approximately 1.5 litres before any additional drinking. The remaining 500ml to 1 litre comes from regular sips throughout the day.
Nutrimate’s water tracking allows you to log each glass in two taps. The hydration component of your Health Score updates immediately, giving you real-time feedback on whether you are on track for the day. The visual representation of the Health Score dropping when hydration is low creates a powerful daily motivation to drink more consistently.
Track your water intake and see it reflected in your Health Score every day. Free on Android and iOS — nutrimate.in