Most people need six to eight drinks a day, and more in hot weather or when active. Water is the simplest choice.
Good to know first
- UK guidance suggests six to eight cups or glasses of fluid a day.
- Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.
- You need more in hot weather, during exercise or if you’re unwell with sickness or diarrhoea.
- Pale yellow urine is a simple sign you’re drinking enough.
Water is involved in almost everything your body does. Drinking enough helps you feel alert and supports digestion.
How much to drink
UK guidance suggests six to eight cups or glasses of fluid a day for most people. You’ll need more:
- in hot weather
- when you’re physically active
- if you’re unwell with vomiting, diarrhoea or a fever
What counts
| Counts towards fluid | Better in moderation |
|---|---|
| Water | Fruit juice and smoothies, 150ml a day |
| Lower-fat milk | Sugary fizzy drinks |
| Sugar-free drinks, tea and coffee | Energy drinks |
Juice and sugary drinks contain free sugars, so water and milk are better everyday choices.
Signs you might need more
- feeling thirsty or lightheaded
- dark yellow, strong-smelling urine
- peeing less often than usual
- tiredness or headaches
Easy swap
Keep a refillable bottle with you and drink with each meal. Small habits are easier to stick to than counting glasses.
Good to remember
Some health conditions, such as heart or kidney conditions, mean you need to follow specific advice about fluids. Check with your GP or care team.
Making it easy
Flavour water with slices of lemon, cucumber or mint if you find plain water dull. Combine good hydration with a diet high in fibre, which needs fluid to work well.
Your food questions
Do tea and coffee count?
Yes, they count towards your fluid intake, though it’s sensible to keep caffeine moderate.
Can you drink too much water?
It’s rare, but drinking very large amounts quickly can be harmful. Spread drinks through the day.
Does food provide water?
Yes. Fruit, vegetables, soups and yoghurt all contain water and contribute to hydration.
This article is general information about healthy eating, not medical advice. If you have a health condition, are pregnant, have or have had an eating disorder, or follow a special diet, speak to your GP or a registered dietitian before making changes. Figures follow NHS guidance for the UK.