Water Intake Calculator
Apne weight aur daily routine ke hisaab se din ka paani target estimate karein — simple science-based rule, koi guessing nahi.
⚕️ Ye information-only estimate hai, medical advice nahi. Kidney, heart ya koi medical condition ho toh doctor ke bataye fluid limit hi follow karein.
How this is calculated
Nutrition studies ka common rule of thumb: healthy adults ke liye roughly 30–35 ml paani per kg body weight per day:
Example: 70 kg person, 30 min workout, normal weather = 70 × 35 + 360 ≈ 2.8 litres/day. Garmi me +500 ml ho jayega.
Ye target paani ke liye hai — chai, coffee, milk, soup, fruits bhi total fluid me count hote hain. Khana se bhi ~20% hydration aati hai. Ek saath litres force mat piyein — din bhar thoda-thoda piyein.
FAQ
Kya chai/coffee bhi count hoti hai?
Haan — sab fluids body me count hote hain, moderate chai/coffee dehydration nahi karti. Bas added sugar kam rakhein. Paani best hai kyunki zero-calorie hai.
Zyada paani peekar koi nuksan?
Bahut rare, lekin hota hai — hyponatremia (sodium bahut low) jab thodi hi der me bahut zyada paani force kiya jaye. Thirst aur pasina follow karein, ek baithak me litres nahi. Kidney ya heart condition wale patients ko doctor fluid restrict karta hai — unke liye ye calculator applicable nahi.
Pyaas lagtab nahi hai toh bhi peena chahiye?
Young healthy logon ke liye thirst ek decent guide hai. Lekin budhe log, busy log aur garmi me pyaas late notice hoti hai — unke liye ye fixed target useful hai. Pee ka rang light-yellow hona chahiye, dark nahi.
Workout me extra kitna chahiye?
Roughly 350–500 ml per 30 minutes ki sweaty activity. Lambi run ya outdoor kaam me aur zyada — plus electrolytes (namak/nariyal paani) agar bahut pasina aaya ho.