Water is essential for life, but staying hydrated does not mean everyone needs to force themselves to drink a fixed number of litres of plain water every day.
Our bodies constantly lose water through urine, sweat, breathing and other normal processes. We replace those losses through drinks and through some of the foods we eat.
Getting enough fluid helps the body function normally, while failing to replace enough fluid can lead to dehydration.
But how much should you actually drink, does tea or coffee count, and can you drink too much?
Here is what you need to know.
Why Does Your Body Need Water?
Water is involved in many normal processes throughout the body.
Good hydration helps support normal body functions and temperature regulation, and adequate fluid intake is particularly important when fluid losses increase—for example during hot weather, exercise or illness. nhs.uk
Water is therefore essential, but it is better to think about maintaining normal hydration than about drinking water to “detox” or “cleanse” your body.
Your body already has organs, particularly the kidneys and liver, involved in processing and removing waste.
Water supports normal bodily functions; it does not need to be marketed as a miracle detox treatment.
How Much Fluid Should You Drink Each Day?
For most people in the UK, the Eatwell Guide recommends aiming for around 6 to 8 cups or glasses of fluid a day.
However, this is a guide rather than an exact requirement that applies identically to everybody. nhs.uk
You may need more fluid if you are:
- physically active for long periods,
- in hot weather or a hot environment,
- pregnant or breastfeeding,
- sweating heavily, or
- ill or recovering from illness. nhs.uk
Individual requirements can also vary because of body size, diet, health conditions and other circumstances.
Does It Have to Be 6–8 Glasses of Water?
No.
This is an important correction to the original version of this KandyWandy article.
UK guidance refers to approximately 6–8 cups or glasses of fluid, not specifically 6–8 glasses of plain water.
Water is an excellent choice because it contains no calories or sugar, but other drinks can contribute to hydration too.
These include:
- water,
- lower-fat milk,
- tea,
- coffee, and
- sugar-free drinks. nhs.uk
Some of the water your body receives also comes from food.
So you do not need to count only glasses of plain water when considering your hydration.
How Can You Tell If You're Drinking Enough?
One practical indicator is the colour of your urine.
The NHS advises most people to aim to drink enough during the day so their urine is a clear, pale yellow colour. nhs.uk
Very dark yellow urine can sometimes indicate that you need more fluid, although medicines, supplements, foods and medical conditions can also affect urine colour.
Your urine therefore provides a useful clue rather than a perfect diagnostic test.
What Are the Signs of Dehydration?
Dehydration happens when your body loses more fluid than you take in.
Possible signs include:
- feeling thirsty,
- dark yellow, strong-smelling urine,
- urinating less often,
- dry mouth, lips or tongue,
- dizziness or light-headedness, and
- tiredness. Keeping My Chest Healthy
Dehydration can become serious, particularly in babies, older adults and people who are unwell.
Is Feeling Thirsty Enough?
Thirst is an important signal from your body, but it is useful to drink regularly throughout the day rather than deliberately waiting until you become very thirsty.
This becomes particularly important during hot weather, prolonged physical activity or illness when fluid losses can increase.
Recent NHS advice during periods of increased dehydration-related emergency department attendance has similarly encouraged people to drink throughout the day rather than waiting until they feel thirsty. NHS Royal Devon
Does Water Help Your Kidneys?
Your kidneys play an important role in regulating water and removing waste from the blood.
Adequate hydration supports normal kidney function. King's College Hospital
However, saying that drinking water “cleans the kidneys” is misleading.
More water is not automatically better, and people with certain kidney, heart or other medical conditions may be advised to restrict how much fluid they consume.
If a healthcare professional has given you a specific daily fluid allowance, follow that personalised advice rather than general internet recommendations.
Does Drinking Water “Flush Toxins” From Your Body?
The phrase “flushes toxins” is frequently used online but can give an exaggerated impression of what drinking extra water accomplishes.
Your kidneys continuously filter your blood and help remove waste products through urine.
Adequate hydration supports these normal processes.
There is generally no need for a healthy person to drink excessive amounts of water in an attempt to “detox” the body.
Does Drinking Water Give You Perfect Skin?
Hydration is important for normal body function, including the skin, but water should not be promoted as a treatment for wrinkles, acne or other skin disorders.
Dry or unhealthy-looking skin can have many causes.
Drinking enough to prevent dehydration is sensible, but drinking large quantities of extra water should not be expected to cure a skin condition.
Persistent or concerning skin problems should be assessed appropriately rather than treated simply by increasing water intake.
Does Water Help With Digestion and Constipation?
Adequate fluid intake can support normal digestion.
Fluid is particularly important when eating fibre because fibre absorbs water.
The NHS recommends drinking plenty of fluids, especially water, as part of measures that can help prevent or manage constipation. nhs.uk
However, constipation can have many causes.
Persistent constipation, blood in the stool, unexplained weight loss, severe abdominal pain or other concerning symptoms should be medically assessed.
Can Drinking Water Help With Weight Loss?
Water itself contains no calories, so replacing high-calorie sugary drinks with water can reduce calorie intake.
That can be useful as part of a healthy approach to weight management.
But water does not directly “wash fat out of the body.”
Sustainable weight management depends on overall food intake, physical activity and other lifestyle and health factors.
Claims that special waters, detox waters or very large quantities of water rapidly “burn fat” should be treated cautiously.
Is Water Better Than Sugary Drinks?
For everyday hydration, water is an excellent choice.
It is inexpensive, contains no calories and contains no sugars that can damage teeth.
Frequent consumption of sugary drinks can add significant amounts of free sugar and calories to the diet and can contribute to tooth decay.
The NHS therefore recommends water, lower-fat milk and lower-sugar or sugar-free drinks as healthier everyday choices. nhs.uk
What About Fruit Juice and Smoothies?
Fruit juice and smoothies contain some nutrients, but they also contain free sugars.
Current NHS guidance recommends limiting the combined amount of fruit juice, vegetable juice and smoothies to 150ml per day, preferably consumed with a meal. nhs.uk
Whole fruit is generally a better everyday option than repeatedly drinking fruit juice.
Do Tea and Coffee Count Towards Hydration?
Yes.
Tea and coffee can count towards your daily fluid intake. nhs.uk
You therefore do not need to exclude every cup of tea or coffee when thinking about your daily fluids.
However, caffeine affects people differently, and adding large amounts of sugar, syrups or high-fat ingredients can significantly change the nutritional content of a drink.
Should You Drink Water First Thing in the Morning?
You can certainly drink water when you wake up.
After several hours asleep, having a drink may be refreshing and can contribute to your daily fluid intake.
But there is no need to claim that drinking a glass of water immediately after waking has unique detoxifying properties.
The important thing is maintaining adequate hydration throughout the day.
Do You Need to Drink a Glass Every Two Hours?
No fixed schedule is necessary for every healthy adult.
The original version of this article instructed readers to drink at least one glass every two hours.
That is unnecessarily rigid.
A better approach is to drink regularly throughout the day and adjust your intake according to circumstances such as activity, temperature, illness and individual needs.
Keeping a reusable bottle nearby can help people who frequently forget to drink.
When Might You Need More Fluid?
Your fluid requirements may increase when you:
- exercise for prolonged periods,
- sweat heavily,
- spend time in hot conditions,
- have a fever,
- experience vomiting or diarrhoea,
- are pregnant, or
- are breastfeeding. nhs.uk
Illness involving vomiting or diarrhoea can result in losses of water as well as salts and minerals.
In some circumstances, an oral rehydration solution may be recommended rather than simply drinking large quantities of plain water.
Can You Drink Too Much Water?
Yes.
Although uncommon in ordinary circumstances, consuming extremely large quantities of water in a short period can be dangerous.
Excessive water consumption can dilute the sodium concentration in the blood, potentially causing a serious condition known as hyponatraemia.
European Food Safety Authority material notes that life-threatening problems from excessive water intake are rare but can occur when consumption exceeds the body's ability to excrete the excess water. European Food Safety Authority
The goal should therefore be adequate hydration, not drinking as much water as physically possible.
Who Needs Individual Advice About Fluid Intake?
General hydration recommendations may not be suitable for everybody.
You should follow personalised medical advice if you have been told to control your fluid intake because of a health condition.
This can be particularly important for some people with:
- kidney disease,
- heart failure,
- liver disease,
- problems affecting fluid balance, or
- conditions requiring particular fluid restrictions.
The same applies if you take medicines that influence fluid or electrolyte balance.
Your healthcare professional's individual instructions take priority over general recommendations such as “6–8 glasses.”
Simple Ways to Stay Hydrated
Staying hydrated doesn't have to be complicated.
Try to:
- drink regularly throughout the day;
- keep water readily available;
- drink additional fluids when sweating heavily;
- choose water instead of sugary drinks more often;
- have a drink with meals;
- consider adding lemon or lime if you dislike plain water; and
- pay attention to thirst and urine colour.
During hot weather or prolonged exercise, remember that your needs may increase. nhs.uk
The Bottom Line
Water is essential, but you don't need complicated drinking rules or exaggerated “detox” claims to benefit from good hydration.
For most people, UK guidance suggests aiming for approximately 6–8 cups or glasses of fluid per day, with additional fluid needed in circumstances such as hot weather, prolonged activity, pregnancy, breastfeeding or illness. nhs.uk
Water is an excellent everyday choice, but tea, coffee, lower-fat milk and suitable sugar-free drinks can also contribute to your fluid intake.
A practical goal for most healthy people is to drink regularly enough for urine to remain a clear, pale yellow colour.
Most importantly, more is not always better. People who have been given medical instructions about their fluid intake should follow those instructions.
Medical Disclaimer
This article provides general educational information and is not a substitute for personalised medical advice, diagnosis or treatment. Fluid requirements can differ substantially between individuals, particularly for people with kidney, heart or other medical conditions. Follow advice from your healthcare professional if you have been given a specific fluid allowance.
Sources and Further Reading
- NHS — Water, drinks and hydration nhs.uk
- NHS — The Eatwell Guide nhs.uk
- NHS — Good foods to help your digestion nhs.uk
- NHS — Constipation nhs.uk
- European Food Safety Authority — Dietary Reference Values for water European Food Safety Authority
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