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Staying well hydrated supports weight loss: water has zero calories, drinking a glass before meals can reduce how much you eat, and mild dehydration is easily mistaken for hunger. Enter your details to get your daily target. Replacing sugary drinks and juices with water is one of the simplest calorie savings you can make.
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It can help indirectly. Water is calorie-free, drinking it before meals can modestly reduce appetite, and swapping sugary drinks for water cuts calories significantly. Water alone doesn't 'burn' fat — a calorie deficit does — but good hydration supports the process.
Aim for your normal weight-based target (around 30–35 ml/kg), and try a glass before each meal. There's no need to overdrink — more water beyond your needs doesn't speed up fat loss.
A common guide is about 30–35 ml per kg of body weight — roughly 2–3 litres for most adults — adjusted up for activity and hot weather. The calculator personalises this from your weight, activity level and climate. Thirst and pale-yellow urine are good everyday signals you're well hydrated.
It's a rough average, not a rule. Your real need depends on body size, activity, climate, pregnancy and health. In India's hot months you'll need more. Use the calculator for a personalised figure rather than a fixed number of glasses.
Yes. Around 20% of your fluid typically comes from food, and tea and coffee do count despite their mild diuretic effect. The calculator estimates total water need; you don't have to get all of it from plain water.
Rarely, but yes — drinking far more than you need can dilute blood sodium (hyponatraemia), which is dangerous. This mostly affects endurance athletes overdrinking. For most people, spreading normal intake through the day is safe.