Drink enough fluid through the day
Regular fluids help prevent dehydration and keep the body functioning.
The number, drawn
6 to 8 cups or glasses of fluid daily
Why it matters
Dehydration occurs when fluid losses exceed what you take in. The NHS suggests six to eight cups or glasses daily as a general guide, with needs rising in heat, illness, pregnancy or prolonged activity. Water, milk, tea and coffee all contribute, so there is no need to force a fixed amount of plain water.
How to do it
- Keep a drink within reach and drink regularly.
- Use pale yellow urine as a rough check that you are drinking enough.
- Drink more when fluid losses rise, such as during hot weather.
- Choose water often and keep sugary drinks occasional.
Follow an individualized fluid plan if you have been given a fluid restriction for heart or kidney disease.
Do it
Pick the time you have. Anything beats nothing.
Start with the time you have
1 minute
Put a glass of water or your usual drink within reach now, staying within any fluid allowance you have been given.
5 minutes
Next time you pee, check the colour: the NHS aims for clear pale yellow; if yours is darker, have a drink, unless your fluids are restricted.
15 minutes
Review yesterday's drinks, including milk, tea and coffee. Look for long gaps and choose meal or break times for regular drinks, within any fluid plan.
A plan
Make regular drinking easier
- Stage 1: Check whether you have a prescribed fluid allowance and keep to it.
- Stage 2: Link drinks to meals or breaks and keep a drink accessible.
- Stage 3: Review needs during heat, illness or prolonged activity; ask for advice if a fluid restriction applies.
In real life
- Keep a usual drink nearby so you can drink regularly, within any fluid allowance.
- Choose water with a meal instead of a sugary drink.
- Count milk, tea and coffee toward fluids rather than adding a full water target on top.
Watch out for
- Common mistakeDo not force a fixed amount of plain water: other drinks count and needs vary.
- Common mistakeDo not override a heart or kidney fluid restriction: use your prescribed allowance.
- Common mistakeDo not rely on thirst alone during hot weather or illness: review your fluid needs and seek advice if unsure.
Trusted guides
Check usSources
- Evidence grade
- A Meta-analyses of randomised trials, or a major guideline consensus.
- Basis
- NHS hydration guidance and NIH MedlinePlus guidance on dehydration
- The number
- 6 to 8 cups or glasses of fluid daily (NHS, 2023)
- Tier 1 guidelineWater, drinks and hydrationNHS, 2023
- Tier 1 guidelineDehydrationNIH MedlinePlus, 2023
General health information, not a diagnosis or an individual treatment plan. Personalization changes the order of suggestions; it does not assess your medical risks. Follow the cautions and consult a qualified clinician when needed.