Health & Lifestyle
Calculators

The standard baseline is 35ml per kg of body weight. For a 65kg person with moderate activity in a warm country like India, that works out to around 2.5–3 litres per day. The commonly cited "8 glasses a day" is a rough guide that ignores weight, climate and activity. Use our daily water intake calculator above to get your personalised number.

Select your weight and choose the Weight Loss goal in the water intake calculator. The tool applies an 8% increase over your baseline — because proper hydration supports metabolism and reduces false hunger signals. Drinking 500ml of water 20 minutes before each meal can reduce calorie intake by up to 13%, according to research.

A sleep cycle lasts approximately 90 minutes and consists of four stages: N1 (light sleep), N2 (stable sleep), N3 (deep slow-wave sleep) and REM. Most adults complete 4–6 cycles per night. Waking at the end of a cycle — rather than in the middle of deep sleep — minimises sleep inertia and leaves you feeling alert.

Most adults need 7–9 hours (4–6 complete cycles). Our sleep cycle calculator adds 15 minutes to account for the time it takes to fall asleep. If you need to wake at 6:00 AM and want 5 cycles (7.5 hours), you should be in bed by 10:15 PM. Use the calculator to get exact times based on your wake-up or bedtime.

Yes — partially. Tea and coffee do contribute to hydration despite containing caffeine (a mild diuretic). Juices, milk and soups also count. Most guidelines recommend tracking plain water separately. If you drink 2 cups of tea and a glass of juice, subtract roughly 400–500ml from your daily plain-water target.

Yes. Screens emit blue light (wavelength ~480nm) which suppresses melatonin production — the hormone that signals your body it's time to sleep. Using screens in the hour before bed delays melatonin release by up to 90 minutes and reduces REM sleep. Setting a screen-off cutoff 45–60 minutes before bed is one of the most impactful changes you can make for sleep quality.