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How Much Water Do You Actually Need?

Shilpa Koundal · 22 Aug 2026 · 2 min read

The 8-glasses rule is a guess. Here is a better one.

A practical target is 35 ml per kg of body weight, plus about 500 ml for every hour of exercise. For a 70 kg adult who trains for an hour, that is roughly 3 litres.

Tea, coffee, buttermilk and the water in dal and vegetables all count. Very dark urine and afternoon headaches are more useful signals than any fixed number.

Drink a glass before each meal — it helps with portion control and is the easiest habit to build.

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