This is exactly how much water you should be drinking

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This is exactly how much water you should be drinking

How much water your body really needs – and why it matters more than you may think.

Jennifer McShane

Senior Lifestyle Writer

Thu, January 8, 2026 at 10:43 AM UTC

Drinking enough water helps support energy, digestion and concentration. (Getty Images)

Water is one of those health basics most of us know we should pay attention to, yet it’s often the first thing to slip when life gets busy. We might forget to refill our bottle, or assume we’re drinking enough without really thinking about it.

However, even mild dehydration can impact our daily wellbeing, from low energy and headaches to poor concentration and digestive issues.

But you don’t need to sip constantly or force down litres more than your body needs – it’s about understanding what’s recommended, listening to your body, and adjusting when needed.

So how much water should you actually be drinking? Why does it matter so much, and what are the signs you might need more?

Why water is so important for your body

Water makes up around two-thirds of the human body, according to the NHS, and it plays a role in almost every function that keeps us healthy.

It helps to:

regulate body temperature
transport nutrients and oxygen around the body
support digestion and prevent constipation
keep joints lubricated
flush waste products through urine and sweat

Even a small drop in hydration levels can affect how your body works.

The British Nutrition Foundation notes that mild dehydration can lead to tiredness, reduced alertness and headaches – things many people experience without realising hydration could be a factor.

Orange, cinnamon, lemon, ginger root and mint leaves on a wooden board. — Most adults are advised to drink six to eight glasses of fluid a day. (Getty Images)

So how much water should you drink each day?

According to the NHS, most adults should aim to drink six to eight glasses of fluid a day. This includes water, milk, sugar-free drinks, tea and coffee.

That works out at roughly 1.2 to 1.5 litres, though your exact needs can vary depending on factors such as:

how active you are
the temperature or climate
whether you’re pregnant or breastfeeding
illness, fever or sweating

Water is the best choice for staying hydrated, but it isn’t the only way your body gets fluids. Tea still counts towards your daily intake, and foods such as soups, smoothies, yoghurt, fruit and vegetables also contribute to hydration, especially those with a high water content, like cucumber or watermelon.

Coffee and alcohol are diuretics, which means they increase urination and can lead to dehydration, so drinking these excessively should be avoided.

You may need more fluid if you:

exercise or sweat a lot
spend time in centrally heated environments
are unwell with fever, diarrhoea or vomiting
are pregnant or breastfeeding

A simple way to judge intake is to check the colour of your urine – pale straw-coloured urine usually suggests you’re well hydrated.

Do you need to drink more water in winter?

Even though we don’t sweat as much in cold weather, it’s still easy to become dehydrated in winter. Cold air can increase fluid loss through breathing, particularly when spending time outdoors, while central heating dries out indoor air, leaving your skin and airways feeling parched.

Because thirst can be less noticeable in winter, it’s worth making a conscious effort to keep drinking regularly.

Male tourist drinking water from a bottle while relaxing during a hike on the snow. Winter holidays concept. — It’s still easy to become dehydrated in winter, even when you don’t feel particularly thirsty. (Getty Images)

Signs you might be dehydrated

Dehydration doesn’t always show up as extreme thirst. Early signs can be subtle and easily missed.

Common signs include:

dark yellow urine
feeling thirsty or having a dry mouth
headaches
tiredness or low energy
dizziness
difficulty concentrating

In older adults and children, dehydration can sometimes be harder to spot, so it’s important to encourage regular drinks even if thirst isn’t obvious.

If dehydration becomes more severe, symptoms can include confusion, rapid heartbeat and reduced urination – in these cases, medical advice should be sought.

Drinking water, yoga or Indian woman in home with health, fitness or wellness for natural hydration. Thirsty female person, tired or healthy girl with liquid bottle after pilates to detox or relax — Keeping a water bottle nearby can make it easier to drink regularly. (Getty Images)

4 simple ways to stay hydrated

You don’t need to track every sip to stay hydrated. Small, consistent habits can make a big difference.

Keep water within reachHaving a reusable bottle nearby makes it easier to drink regularly without thinking about it.

Drink with mealsHaving a glass of water with each meal is a simple way to guarantee steady fluid intake across the day.

Sip little and oftenDrinking small amounts regularly works better than waiting until you’re very thirsty.

Make water more appealingIf plain water feels boring, adding lemon, cucumber or berries can help without adding free sugars.

Can you drink too much water?

While rare, it is possible to drink excessive amounts of water in a short period, which can dilute sodium levels in the blood. For most people, this isn’t a concern when drinking to thirst and following NHS guidance.

Listening to your body, spreading fluid intake throughout the day, and adjusting based on activity and environment is usually enough to stay safely hydrated.

Read more about food and drink:

Should coffee go in the fridge or cupboard? Expert settles debate (Yahoo Life UK, 4-min read)
4 superfood porridge recipes to keep you full until lunch (Yahoo Life UK, 6-min read)
4 fibre-rich foods to add to your diet – and the ones to rethink (Yahoo Life UK, 6-min read)

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This is exactly how much water you should be drinking