Pregnancy
Pregnancy Nutrition Program
Gentle, practical nutrition guidance for every stage of pregnancy, built around the Indian foods you love.
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Daily Water Intake Calculator
Estimate how much water to drink each day, adjusted for activity, hot weather, pregnancy and breastfeeding.
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Water needs vary with health, climate and activity. People with kidney, heart or liver conditions, or those advised to restrict fluids, should follow their doctor’s guidance. Medical disclaimer
How much water should a woman drink per day?
A simple guide is about 35 ml of fluid per kilogram of body weight a day — around 2 litres for a 60 kg woman. You may need more in hot weather, when you exercise, during pregnancy (about 300 ml extra) and while breastfeeding (about 700 ml extra). Pale yellow urine is a good sign you are drinking enough.
How this calculator works
- 1
We start with about 35 ml of fluid per kilogram of body weight.
- 2
We add around 500 ml for every hour of activity and 500 ml for hot, humid weather.
- 3
We add about 300 ml during pregnancy and 700 ml while breastfeeding, in line with EFSA reference values.
Frequently asked questions
They contribute fluid, but they also contain caffeine, so plain water, buttermilk, coconut water, soups and dal are better choices for most of your intake. Limit caffeine during pregnancy as advised by your doctor.
For healthy adults it is rare, but drinking very large amounts in a short time can be harmful. People with kidney, heart or liver conditions may need to limit fluids — follow your doctor’s advice.
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