Water, drinks and hydration
Daily fluid intake
Most people should aim to drink enough during the day so their pee is a clear pale yellow colour.
The Eatwell Guide recommends that people should aim to drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count. You may need to drink more fluids if you're:
- pregnant or breastfeeding
- in a hot environment
- physically active for long periods
- ill or recovering from illness
Do
drink regularly throughout the day
swap sugary drinks for diet, sugar-free or no added sugar drinks
adults can choose lower fat milk, such as semi-skimmed, 1% fat or skimmed milk and unsweetened plant-based drinks
limit fruit juice and smoothies to a maximum of one small glass (150ml) a day and drink with a meal, as they're high in sugar
check nutrition labels on drinks – look for drinks with green or amber colour-coded labels
drink extra fluids if you've been sweating from physical activity, r if you're unwell – water is the best way to replace lost fluids
dilute squash drinks or cordials well to reduce the sugar content
drink caffeine in moderation – some people are more sensitive to caffeine than others, depending on how much they drink and how often. Check the label for drinks that are high in caffeine.
if you don't like the taste of water, try sparkling water, no added sugar squash, or add a slice of lemon or lime
Don’t
do not have drinks that are high in sugar too often – they're higher in calories and the sugar can damage your teeth
do not have more than 200mg of caffeine a day if you're pregnant – this could increase the risk of miscarriage or low birth weight