HOW MUCH
6 to 8 cups or glasses
The Eatwell Guide says the government recommends 6 to 8 cups or glasses of fluid a day.
Where it comes fromStart
WHAT THE GUIDANCE SAYS
Staying hydrated:
what counts.
6 to 8 cups or glasses a day, and it does not all have to be water.
UK guidance gives a simple daily figure, and European scientists have set litre amounts that include water from food. Here is what the NHS, EFSA and other official sources actually say, in plain English.
Official figures, with the sources linked.
6 TO 8a day
Check what countsKeep in mind
- 6 to 8 a day
- Tea and coffee count
- Juice: 150ml max
- Needs vary
THE SHORT ANSWER
A guide, not a target.
The NHS calls 6 to 8 cups or glasses
“just a guide”. Here is what sits behind it.
WHAT COUNTS
More than just water
Water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count, says the NHS.
Check a drink
WHEN IT CHANGES
Heat, activity, illness
The NHS says you may need more fluid in a hot environment, when active for long periods, or when unwell.
What the NHS suggestsGeneral information only, not medical advice. For advice about your own health, speak to a doctor, pharmacist or other qualified health professional.
A QUICK CHECK
Does your drink
count?
Pick a drink to see what NHS guidance says about it. Every answer below paraphrases the NHS pages linked in the sources.
This is general information from official sources, not personal medical advice.
THE EUROPEAN FIGURES
Litres a day,
food included.
European reference values count water
from food as well as from drinks.
2.0 L women 2.5 L men
Adequate daily intake of water
In March 2010 the European Food Safety Authority said a daily intake of 2.0 litres of water is considered adequate for women and 2.5 litres for men. These figures cover total water, from drinks and from the moisture in food.
EFSA · 2010
600–800 mL a day
Water from solid food, on average
The Nordic Nutrition Recommendations 2023, which base their adult figures on EFSA, estimate that solid foods provide on average 600 to 800 mL of water a day. The adequate intakes assume moderate temperatures and activity levels.
NORDIC RECOMMENDATIONS · 2023
That is why the UK figure is in cups and glasses and the European one is in litres: one counts drinks, the other counts all the water you take in.
WHAT THE NHS SUGGESTS
Four pointers from
NHS guidance.
Step 1
Look at the colour
The NHS says to drink enough during the day so that your pee is a pale colour.
Step 2
Swap sugary drinks
The NHS suggests swapping sugary drinks for diet, sugar-free or no added sugar drinks.
Step 3
Keep juice to a small glass
The NHS says one small glass (150ml) of fruit juice or smoothie a day, drunk with a meal.
Step 4
Drink extra when you need it
The NHS says to drink extra fluids if you have been sweating from physical activity, or if you are unwell.
HYDRATION FACTS
Five things the
guidance says.
6 to 8 is a guide
The NHS Eatwell Guide says the government recommends 6 to 8 cups or glasses of fluid a day, and the NHS calls this “just a guide”.
Tea and coffee count
According to the NHS, water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count towards your daily intake.
Juice has a limit
The NHS says fruit juice and smoothies should be limited to a combined total of 150ml a day, because they are high in sugar.
Food brings water too
EFSA’s 2.0 and 2.5 litre figures are for total water. The Nordic Nutrition Recommendations estimate solid foods provide on average 600 to 800 mL a day.
Some people are more at risk
The NHS says babies, children and older adults are more at risk of dehydration. The British Nutrition Foundation notes that in older adults the sense of thirst can be weaker.
QUICK QUESTIONS
Drinking enough, answered.
Short answers drawn from the official sources below.
How much should I drink a day?
The NHS Eatwell Guide says the government recommends 6 to 8 cups or glasses of fluid a day. The NHS describes this as a guide: you may need more in a hot environment or if you are physically active for long periods.
Do tea and coffee count?
Yes. The NHS says water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count as part of your daily intake. It also says to drink caffeine in moderation.
Does fruit juice count?
The NHS says to limit fruit juice and smoothies to a combined total of 150ml a day, drunk with a meal, because they are high in sugar.
Does water from food count?
The European figures do. EFSA’s adequate intakes of 2.0 litres a day for women and 2.5 litres for men are for total water, from drinks and food. The Nordic Nutrition Recommendations estimate that solid foods provide on average 600 to 800 mL a day.
What are the signs of dehydration?
The NHS lists signs including feeling thirsty, dark yellow and strong-smelling pee, peeing less often than usual, feeling dizzy or lightheaded, feeling tired, and a dry mouth, lips and tongue. If you are worried, the NHS page explains when to get help.
Destination
Where the facts come from
- Water, drinks and your healthNHS
- The Eatwell GuideNHS
- DehydrationNHS
- EFSA sets European dietary reference values for nutrient intakesEuropean Food Safety Authority, 2010
- Fluid and water balanceNordic Nutrition Recommendations 2023
- Healthy hydration choices for different life stagesBritish Nutrition Foundation
Updated