How Much Water Should You Drink A Day?
Most of us know we should drink more water. But not all of us know how much that actually is.
Better hydration is at the heart of what we do at DASH, so it’s a question we see come up over and over again. Especially at the pub on a Friday night.
Is it eight glasses? Two litres? Does tea count? What about sparkling water?
As interest in everyday health continues to grow, searches for “how much water to drink” have surged. The question peaks whenever people revisit their routines, but the need for clear guidance doesn’t disappear once the reset mood fades.
It’s clear people aren’t looking for wellness extremes, but for clarity.
Hydration doesn’t need to be extreme. It needs to be realistic.
Let’s break it down.
The general daily hydration guideline (and what it actually means)
If you just want the short answer, here it is.
Most adults in the UK are advised to aim for around 6 to 8 glasses of fluid a day, roughly 1.5 to 2 litres in total. That guidance comes from the NHS, and importantly, it refers to fluids, not just plain water.
That means your total can include:
- Still water
- Sparkling water
- Tea
- Coffee
- Milk
- Lower-sugar soft drinks
You don’t need to chug two litres before lunch. And you don’t need to panic if you’re not carrying a gallon bottle everywhere.
Think steady, not extreme.
Hydration works best when it’s part of your everyday rhythm, not a January challenge you abandon by February.
Do you really need 2 litres of water every day?
Not always.
Two litres is a general guideline, not a universal rule. Your daily water needs may increase if you exercise regularly, spend time in hot environments, or are pregnant or breastfeeding. On less active days, you may need slightly less.
Hydration should respond to lifestyle, not marketing or trend targets.
Do tea, coffee and sparkling water really count?
Yes, they do.
The 6 to 8 glasses guidance refers to total fluid intake, not just still water. Despite common myths, moderate tea and coffee consumption still contributes to hydration. The mild diuretic effect of caffeine doesn’t cancel out the fluid you’re consuming. So yes, your morning cuppa absolutely counts. For a nation powered by tea breaks, that’s reassuring.
Sparkling water hydrates in exactly the same way as still water, which is why it’s become such a popular option for people trying to drink more throughout the day. The only real difference is carbonation. No less hydration benefit, no hidden compromise, just water with bubbles.
If anything, variety can make it easier to stay consistent. Alternating between still water, sparkling water and your usual cup of tea often feels far more realistic than forcing plain water all day long.
Hydration works better when it fits your habits, not when it fights them.
How can you tell if you’re drinking enough water?
A simple hydration check is urine colour.
Pale coloured usually indicates adequate hydration. Darker may suggest you need more fluids.
Other signs of mild dehydration can include dry mouth, headaches, and reduced concentration.
Can you drink too much water?
It is possible, but uncommon.
Drinking extremely large volumes of water in a short period of time can dilute sodium levels in the blood. For most people following moderate daily guidance, this isn’t a practical risk.
Steady intake throughout the day is safer than forcing large amounts at once.
How to build a sustainable hydration habit
If you struggle to reach those 6 to 8 glasses a day, small adjustments help:
- Start your morning with a glass of water
- Keep a reusable bottle nearby
- Pair drinks with meals
- Swap at least one sugary drink for sparkling water
- Rotate between still water, tea, and sparkling options
It's easier when it feels varied and realistic.
Sparkling water and everyday hydration
For people who don’t enjoy plain water, sparkling water can make hydration feel more satisfying.
Natural fruit-infused sparkling water offers flavour without added sugar, making it easier to increase daily fluid intake without relying on high-sugar drinks.
Take a look at DASH sparkling water range and find your new favourite.
Hydration does not need to be rigid. It needs to be regular.
