How Much Water Should I Drink Each Day? UK Guide

You make everyone else’s water bottle every morning. You remind the kids to drink at school. Then you get to 4pm and realise you have had one cold cup of tea all day and a sip of someone’s squash. If you have ever wondered “how much water should I drink?”, you are not alone. It is one of the simplest health habits there is, and one of the easiest for busy parents to forget.

Let’s keep this simple: what the UK guidance says, what counts, and some realistic ways to drink more without thinking about it.

How much water should I drink? The UK guidance

The NHS page on water, drinks and your health says “the government recommends that people should aim to drink 6 to 8 cups or glasses of fluid a day”. The NHS Eatwell Guide gives the same advice.

The good news is that this is fluid, not just water. The NHS says “water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count”. So your morning cuppa counts.

A couple of things to keep an eye on:

• Fruit juice and smoothies: the NHS advises limiting them to a maximum of one small glass (150ml) a day, ideally with a meal, because they are high in sugar.
• Sugary drinks: fizzy drinks and squash with added sugar are best swapped for water or sugar-free versions.
• Alcohol: it does not help hydration. More on that in my post on alcohol and fitness.

When you might need more

The NHS says you may need to drink more fluids if you are:

• pregnant or breastfeeding
• in a hot environment
• physically active for long periods
• ill or recovering from illness

It also advises drinking extra fluids if you have been sweating from physical activity. So on the days you train, or on a hot day chasing the kids around the park, top up a bit more.

If you have a heart or kidney condition, or your doctor has told you to limit fluids, follow their advice rather than general guidelines.

How to tell if you are drinking enough

You do not need an app. The NHS page on dehydration says “you should drink enough during the day so that your pee is a pale colour”. Common signs that you might be dehydrated include:

• feeling thirsty
• dark yellow, strong-smelling pee
• peeing less often than usual
• feeling tired
• a headache or feeling light-headed
• a dry mouth, lips and tongue

Tiredness and headaches are so normal for parents that it is easy to blame them on the kids. Sometimes, though, a long day without a proper drink is part of the picture. If symptoms are severe or do not go away, the NHS advises contacting your GP or NHS 111.

Eight easy ways to drink more water

1. Fill your bottle when you fill theirs. Make it part of the morning routine.
2. Drink a glass with every meal. Three meals, three glasses. That is nearly half your day sorted.
3. Start the day with water. Have a glass before your first tea or coffee.
4. Keep a glass by the kettle. Every time you make a drink, have some water too.
5. Flavour it naturally. A slice of lemon, lime, cucumber or a few frozen berries makes it more appealing.
6. Use a marked bottle. A reusable bottle with time markers can be a helpful nudge.
7. Drink before you snack. Sometimes a long day without a drink feels a lot like hunger. My post on healthy snacks for busy parents has more on this.
8. Make water the family drink. Tap water at the dinner table for everyone is free, easy and sets a good example.

Water and exercise

If you are exercising, have a drink in the hour or so before, sip during the session if you need to, and top up afterwards. You do not need sports drinks for a normal 45-minute class; water is fine for most people.

At SYP Bootcamp, I always remind people to bring a water bottle. Our 45-minute classes for busy mums and dads are indoors in Archway, with a maximum of 10 people, so you get proper coaching at your level. Every class is £15, and you can see this week’s class times on the booking page.

FAQs

Does tea and coffee count towards your water intake?

Yes. The NHS says water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count towards the 6 to 8 cups or glasses of fluid a day.

Is 2 litres of water a day too much?

The UK guidance is 6 to 8 cups or glasses of fluid a day, and you may need more if it is hot, you are active, pregnant or breastfeeding, or unwell. Pale pee is a simple sign you are drinking enough. If you have a medical condition that affects fluids, follow your doctor’s advice.

How do I know if I am dehydrated?

Common signs include feeling thirsty, dark yellow strong-smelling pee, peeing less often, feeling tired, a headache and a dry mouth. Drink some fluids, and contact your GP or NHS 111 if symptoms do not improve.

Bring your water bottle

Ready to give yourself 45 minutes this week? Book my £15 class to see this week’s class times, or WhatsApp me on 07301 512215. If you live nearby and want 1-1 help building healthy habits, have a look at personal training in Highgate with SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.