How much water should you drink?

How much water should you drink?

Do you know how much water you should drink? We’re in the middle of a heatwave (or, y’know, summer) right now, and it’s vitally important that you keep hydrated when the weather is hot. Everyone knows that we should be drinking water, but it can be hard to know exactly how much water you should drink. The often-cited blanket rule of 8 glasses a day is pretty ambiguous, and if you’re a 300lb man your needs are going to be rather different from a 120lb woman. So why should you drink more water, and how much water should you be drinking?

How much water should you drink?

Ah, that’s the sixty-four million dollar question, isn’t it? It’s not an exact science and how much you need depends on a lot of factors: your weight, age, gender and whether or not you’ve been active that day to name just a few. This is why the NHS has a general recommendation of around 6-8 glasses of water a day, which is around 1.2 litres. However if you Google it, you may find the more common recommendation that we drink 8-10 glasses, or 8x8oz a day, which is closer to 2 litres a day. But the NHS is keen to point out that this is an American recommendation.

Drinking the NHS-recommended 6-8 glasses a day is a good rule of thumb and if you currently don’t drink any water at all, this is where you should begin.

What are the benefits of drinking more water?

Water makes up 60% of our bodies and it’s lost through sweating, peeing and even breathing, so it’s important to maintain this level to stay healthy. Drinking enough water can help with digestion, your blood circulation and can help prevent headaches. On a more superficial level, drinking enough water can help improve your skin too. Simply put, water is the key to helping your body function properly.

How much water should you drink?

What do you mean this isn’t how you drink water?

Will drinking more water help me lose weight?

Well, it’s not a magic potion – if you’re not sticking to your calorie goals, drinking a bit of water isn’t going to negate this. However, drinking enough water and staying hydrated is thought to help a little bit, although it’s not clear exactly how. Some people swear that drinking enough water will ‘flush everything out’, or that a glass of ice-cold water will kickstart your metabolism, but there’s no real research to back either of these claims.

The Journal of Clinical Endocrinology & Metabolism did find that drinking water increased metabolic rate by 30% for a maximum of 30 minutes, but it was a small sample with strict controls which can’t really be generalised to the wider population.

But if you’re used to drinking high-calorie soft drinks every day, switching to water will cut those calories which will help you lose weight. Another commonly-cited reason that water helps you lose weight is that drinking a lot of water will fill you up, so you may end up eating less. But again, this isn’t a magical property that water has – it’s simple calories in, calories out.

This doesn’t mean that it’s not worth drinking water if you want to lose weight, though.

Are there any drawbacks to drinking more water?

It’ll make you pee a lot, especially if you’re not used to drinking enough.

It is also possible to drink too much water, so it’s worth bearing in mind that you don’t need to suddenly start downing 10 litres a day. Water intoxication (also known as hyponatremia) is a real, dangerous thing where drinking too much too fast leads to an abnormally low concentration of sodium in the bloodstream. This can lead to damage to the kidneys, liver and can even be fatal. It’s rare, and you’d have to drink an absolutely huge volume of water, but it’s worth being aware of.

How much water should you drink

How do I know if I’m drinking enough?

A good indication of whether you’re adequately hydrated is the colour of your pee. Yes, really. Take a look and see how you’re doing – if it’s dark, you need to drink more. If it’s pale or almost clear, you’re doing ok. The other symptoms of dehydration are feeling thirsty (duh), strong-smelling pee, feeling dizzy, a dry mouth and not peeing much. You’re more likely to get dehydrated quicker if you’ve got diabetes, if it’s a hot day or if you’ve sweated a lot after exercise.

There are many water intake calculators on the web which might give you a better idea of how much you should be aiming for. One of the better ones is bottle-makers Camelbak’s hydration calculator, which gives you a total based on your age and weight and takes into account activity too.


How much water should you drink?

Candid pic of us drinking water after a workout.


But I don’t like water!

Does anyone?! For all of its health benefits, it’s no wonder that 20% of men don’t drink any water in a day and a staggering 89% of Britons don’t drink enough water at all, according to the National Hydration Council. Because it’s boring, right? Unfortunately, if you’re not a fan you’ll just have to suck it up.

We’re lucky in the UK to have high-quality tap water, but if you think what comes out of your tap tastes gross, you could try getting a water filter. BRITA are the go-to jug filter kings here and you can either get a fridge jug with a filter or you can get a water bottle with a little filter in so you can fill and go. The downside of this is that the filters are pretty expensive.

Alternatively, you could get a fancy water bottle like this one with a built-in fruit-infuser, so you could chuck a few strawberries or lemon slices in there to help add a little flavour to your water. And if you’re really struggling to keep hydrated because you don’t like water, add a bit of no-added-sugar squash – 250ml of water with this Tesco no-added-sugar orange squash is only 4 calories and although not everyone would agree, in our opinion it’s better to drink squash than to not drink any water at all. Just treat yourself like a toddler and make it weak.

So how much water should I drink, then?

Start with the NHS-recommended 6-8 glasses a day and see how you get on. If you’re exercising or it’s a particularly hot day, drink a few extra glasses. If your pee is still dark, you’ll know that you need to drink more, but if it’s light you’ll know that you’re on the right track. Keep a reusable water bottle with you and drink from it throughout the day. And above all, if you’re thirsty, drink!

Further reading

Do you drink enough water? If not, why not? Tssk. What are your tips for upping your water intake? Let us know over on the forum.


About the Author /

MAN v FAT editor, writer, Pepsi Max addict.

From the forum

  1. good stuff, I usually tell people the same thing:

    Are you thirsty/dehydrated?

    drink more

    Is your piss yellow?

    drink more

    Are you not thirsty/dehydrated with clear piss?

    You’re all good lol :slight_smile:

  2. Currently loving fizzy water… I am pretty sure I am wholly responsible for the C02 shortage in the UK.

    12 bottles of 500ml carbonated for a £1 odd in Aldi, you cant go wrong, and fizz hit is pretty decent!

  3. I do at least 3 litres a day, every day. :open_mouth:

    That would have been a miracle this time last year.

  4. When I’m really on it, I do become quite OCD with my water, sometimes this can be to the point of going for a pee, and then necking half a litre straight after coming out of the bathroom, and then continue with the same every 30 minutes or so!

    Tend to do this usually the day before I know I’m weighing in on MVFIA groups…

    I swear it helps flush water weight out… @maxnas - can you confirm this science?!

  5. no, but you will die & after a few weeks you’re body will be RIPPED!

    Plus you won’t have to go on a diet ever again… tada!

    Basically you’ll be ripped & without having to diet

    win/win :joy:

  6. @maxnas

    The death diet… I am applying for the patent as we speak…

  7. Avatar for admin admin says:

    I second the votes for fizzy water. CO2 is delicious. Throw a bit of squash in there (blackcurrant by preference) and baby you’ve got a stew going.

  8. @admin

    Deffo, it’s addictive, out of the fridge, or even with some ice in it and a few drops of real lemon juice / lime - complete healthy winner, just about converted the entire house away from Diet Cokes now…

  9. Avatar for emma1 emma1 says:

    What have you guys had to drink today? Thought it’d be interesting to compare…

    So far for me:

    • Flask of coffee with soya milk
    • 3 litres water with NAS squash
    • 1 cup of tea with soya milk

    Aiming for another litre of water and I’ll probably have a couple of cups of tea later

  10. I don’t log any drinks, unless it’s a rare alcoholic one.

    Somebody at football noticed this and was surprised that I don’t drink tea or coffee.

    Water, Coke zero or Pepsi Max. But mostly water.
    2.5 litres so far today.

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