Staying hydrated is important for overall health, but how much water do you need? Advice on this topic often varies, leading to confusion. The good news is that for most people, hydration is simpler than it’s made out to be. You don’t need to count every sip or stick rigidly to a set amount of water each day - your body’s natural thirst mechanism is usually your best guide.
Our AXA Health Mythbusters campaign revealed 54% of UK adults believe drinking 2 litres of water a day is good for you.
The NHS Eatwell Guide1 recommends drinking 6 to 8 cups (1.2 to 1.5 litres) of fluid daily, including water, tea, coffee, and lower-fat milk. These recommendations are based on general population guidance, which assumes average activity levels and diets. However, the actual amount you need depends on factors like climate, physical activity, and the water content of your food.
For most people, drinking when you feel thirsty and paying attention to your body’s cues is enough to stay hydrated. There’s no strong evidence to suggest that consuming fluids beyond this has significant additional health benefits.
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You’ve probably heard advice like “drink 8 glasses a day” or “2 litres of water daily,” but these are myths rather than evidence-based recommendations. Research2 shows that total water intake, including fluids from food, can vary widely between individuals without negative effects.
Hydration needs are personal and influenced by many factors, such as:
While overhydration and conditions like hyponatremia (low sodium levels) are rare in the general population, drinking excessive amounts of water is unnecessary and could potentially cause harm. For the vast majority, there’s no need to overthink hydration. Listen to your body and trust its signals.
Staying hydrated doesn’t mean carrying a water bottle everywhere or obsessively counting your intake. Here are some easy, practical tips:
Adapt to your needs: If you’re exercising or in a hot environment, you may need extra fluids. Keep a water bottle handy, but there’s no need to overdo it.
Some groups may need to monitor hydration more closely:
Let’s clear up a few myths about hydration:
Staying hydrated doesn’t have to be complicated. For most people, drinking water when you’re thirsty and eating a balanced diet that includes hydrating foods is enough to support good health. While hydration is important, it’s just one piece of the puzzle when it comes to overall well-being.
Staying hydrated doesn’t have to be complicated. By focusing on your body’s natural cues, you can avoid unnecessary worry about not drinking enough or drinking too much. Keep it simple: drink when you’re thirsty and eat a balanced diet that includes hydrating foods such as fruits and vegetables, is great way to support good overall health. Explore more health myths with our AXA Health Mythbusters campaign.
Dr John Burke is our Chief Medical Officer for AXA Health, with over 25 years of experience as a GP. He was educated at Cambridge and Oxford Universities, where he pursued an interest in neuroscience. In his role he steers AXA Health's policy in areas such as evidence-based medicine, value-based commissioning, overdiagnosis and low-value care, service design, supply chain management and regulatory oversight.
