Chances are, you’ve probably Googled ‘How many glasses of water should I drink a day?’ at least once. Most answers point to the classic 8 glasses a day rule, but is that really accurate? In this guide, we’ll break down exactly how much water your body actually needs to stay healthy and hydrated.
Why is water so important?
So, let's start at the basics. Why do we need to stay hydrated? Water isn’t just something to quench thirst, it’s essential for almost every function in the body. Staying hydrated helps us to regulate body temperature, support digestion, maintain energy and focus, keep joints and muscles working, promote healthy skin and lastly flush out waste!
Do we really need 8 glasses a day?
The truth is, hydration isn’t as simple as just 8 glasses of water a day. Everyone’s needs are a little different, and the amount you should drink depends on your body, lifestyle, and even the climate you live in. Those who are pregnant, recovering from illness, in a hot country or physically active may need to drink more!
According to the NHS, a good target is around 6–8 cups of fluids a day. The key word here is fluids, it doesn’t have to be just plain water. Tea, coffee, milk and even water-rich foods like fruit and vegetables all count toward your daily intake.
How much water is needed for each individual?
How much water your body needs isn’t the same for everyone- it varies depending on factors like your age and body size. A useful rule of thumb is to aim for about 35ml of water per kilogram of body weight each day.
Here’s what that looks like:
72kg (159 lbs) → about 2.5 litres per day
85kg (188 lbs) → about 3 litres per day
100kg (220 lbs) → about 3.5 litres per day
The easiest hydration test? Look at your pee, if it’s a clear, pale yellow, you’re on the right track.
Hydration in children
When it comes to hydration in children, the healthiest drinks are water and milk. From around age one, they can have pasteurised whole or semi-skimmed cow’s milk, or alternatives like goat’s or sheep’s milk, as their main drink.
It’s best to steer clear of sugary fizzy drinks, squash and juice drinks. These add unnecessary sugar, which can increase the risk of weight gain and cause tooth decay.
How much water is too much?
While staying hydrated is important, it’s also possible to have too much of a good thing. Drinking excessive amounts of water in a short period can dilute the sodium levels in your blood, a condition known as hyponatremia. This can cause nausea, headaches, confusion and in rare cases, serious health problems. The good news is that water intoxication is uncommon, it usually only happens when people drink far beyond their body’s needs. The key is balance: aim for steady hydration throughout the day, and let your body’s natural signals like thirst and urine colour guide you.
Signs of Dehydration
Even mild dehydration can affect how you feel. Common signs include:
- Feeling thirsty or having a dry mouth
- Dark yellow, strong-smelling urine
- Peeing less often than usual
- Tiredness or low energy
- Headaches or dizziness
- Dry skin or lips
- Trouble concentrating
In more serious cases, dehydration can cause rapid heartbeat, sunken eyes, confusion, or fainting, which may require medical attention.
Practical Tips to Stay Hydrated
Staying hydrated doesn’t have to be complicated, a few habits can make a big difference.
- Carry a reusable water bottle with you so drinking becomes second nature throughout the day.
- If you tend to forget, set reminders on your phone or use hydration apps to give you a nudge.
- To keep things interesting, try flavouring your water naturally with slices of lemon, cucumber, or fresh herbs.
- Don’t forget that what you eat counts too — foods like watermelon, oranges, cucumber, and lettuce are packed with water and can help boost your daily fluid intake.
Frequently Asked Questions
Does drinking more water always improve my skin?
Drinking enough water helps maintain skin hydration, but it’s not a magic solution for clear skin. Factors like diet, sleep, skincare routine, and genetics also play a big role. Staying hydrated supports overall skin health but won’t instantly fix issues like acne or dryness.
How does hydration affect energy and focus?
Proper hydration is crucial for mental clarity, concentration, and energy levels. Even mild dehydration can cause fatigue, headaches, and difficulty focusing. Drinking water regularly throughout the day can help you stay alert and productive.
Are sports drinks better than water for hydration?
Sports drinks can be helpful for long-duration or high-intensity exercise, as they replace electrolytes and provide energy. For everyday hydration or light activity, plain water is usually sufficient and avoids added sugars and calories.
Coda Pharmacy is here to support you every step of the way. From offering expert advice on hydration, to delivering your NHS prescriptions free of charge. If you have any questions about what you have read in this article or any of the services that Coda Pharmacy can provide you with, please do not hesitate to reach out and contact us here.
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