How much water should you drink daily?
Water Intake Calculator tells you how much water your body needs per day based on your weight, activity level, and climate. Water is essential for kidney function, skin glow, digestion, and energy. Dehydration causes headache, fatigue, and kidney stones - common in Pakistan's hot climate. Formula used: 33ml x weight kg + activity adjustment. For example, 70kg person needs 2.3 liters baseline. Our calculator at TammanTools gives personalized recommendation in liters, glasses, and bottles, 100% private.
Step 1: Enter weight in kg. Step 2: Select activity - if you do gym or labour work in Punjab heat, choose High. Step 3: Select climate - choose Hot for summer in Faqirwali, Bahawalnagar. Click Calculate. You will see result like "2.8 Liters = 11 Glasses = 5.5 Bottles (500ml)". Aim to spread across day, not drink all at once.
In Pakistan, temperature reaches 45°C, you lose water through sweat. Drinking less than required causes kidney stones, which are very common here. If your weight is 70kg and you work outdoors, you need 3-3.5 liters. For office workers, 2.3-2.5 liters is enough. Tips: Start day with 2 glasses, drink 1 glass every hour, eat water-rich foods like watermelon, cucumber, yogurt. Avoid too much chai and soft drinks - they dehydrate. Monitor urine color - light yellow means hydrated.
Can I drink too much water? Yes, over 5-6 liters without need can cause hyponatremia. Follow calculator range.
Does chai count as water? Partially, but plain water is best. Chai with sugar adds calories.
How many glasses in 1 liter? 1 liter = 4 glasses (250ml each).