Guide · Water
How much water should you drink a day?
The UK guidance in one place: what the NHS and EFSA say, what counts towards your fluid, and when you need more.
The UK Eatwell Guide says to aim for 6 to 8 cups or glasses of fluid a day (NHS). The European Food Safety Authority (EFSA) sets an adequate total water intake of about 2.0 litres a day for women and 2.5 litres for men, and that total includes water from food as well as drinks.
- You need more in a hot environment or when you are physically active for long periods (NHS).
- A simple check from the NHS: drink enough that your pee is a clear, pale yellow.
- Water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count (NHS).
Why hydration matters
Water is the main part of the body: about 60% of body weight in adult men and 50 to 55% in women, according to EFSA. EFSA's experts describe water as essential for practically all functions of the body, including helping to regulate body temperature, which is why sweat matters on hot days.
The body keeps its water level in a tight range. EFSA notes that losing about 1% of body weight in water is normally made up within 24 hours, through thirst and what you eat and drink. That is why the everyday advice is simple: drink regularly through the day, and check the colour of your pee (NHS).
Source: EFSA Panel on Dietetic Products, Nutrition and Allergies, Scientific Opinion on Dietary Reference Values for water, EFSA Journal 2010;8(3):1459, doi 10.2903/j.efsa.2010.1459. General information about water, not a claim about Lula.
Where the numbers come from
The NHS and the Eatwell Guide. The NHS page on water, drinks and hydration says the government's Eatwell Guide recommends 6 to 8 cups or glasses of fluid a day, and calls it "just a guide".
EFSA. In 2010 EFSA set adequate intakes for total water: 2.0 litres a day for adult women and 2.5 litres for adult men. These cover drinking water, every kind of drink, and the moisture in food, and they apply to moderate temperatures and moderate activity.
The two fit together: food supplies part of the EFSA total, and drinks make up the rest.
Sources: NHS, Water, drinks and hydration (checked 22 October 2026). EFSA Panel on Dietetic Products, Nutrition and Allergies, Scientific Opinion on Dietary Reference Values for water, EFSA Journal 2010;8(3):1459, doi 10.2903/j.efsa.2010.1459.
In litres and pints
EFSA's adequate intakes for total water, converted to UK pints.
| EFSA adequate intake (total water, food and drinks) | Litres a day | UK pints a day |
|---|---|---|
| Women | 2.0 | about 3.5 |
| Men | 2.5 | about 4.4 |
One UK pint is 568 ml. The Eatwell Guide gives its advice in cups or glasses (6 to 8) and does not set a glass size, so there is no official litre figure for it. Part of the EFSA total comes from food, so the amount you drink is lower than the total.
What counts towards your fluid
The NHS says water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count. Food counts too: EFSA's totals include the water in what you eat. Fruit juice and smoothies count, but the NHS suggests no more than one small glass (150 ml) a day.
When you need more
The NHS lists times when you may need to drink more than 6 to 8 glasses, including:
- in a hot environment
- when you are physically active for long periods
EFSA's figures are for moderate temperatures and moderate activity, so they are a baseline rather than a target for hot days or long sessions.
For other situations on the NHS list, follow the NHS page directly.
A simple daily check
You do not need to count every glass. The NHS suggests drinking enough during the day that your pee is a clear pale yellow colour, and drinking regularly through the day.
Water, and when people add electrolytes
For most everyday drinking, plain water does the job, and the NHS says water is the best way to replace lost fluids. Electrolyte drinks are something people add on long, hot or sweaty days, when they are losing sodium in sweat as well as water. If that is you, read our guides to what electrolytes are and whether you need them every day, or see sachets, tablets or a jar for long or hot days out.
Where Lula fits
Lula is an amino electrolyte powder you mix into water. One 6.5 g scoop goes into 750 ml to 1 litre of cold water (the label serve is 500 ml), so a glass of Lula counts towards your fluid like any other drink. Each scoop adds 1,000 mg sodium, 250 mg potassium, 75 mg magnesium, 50 mg calcium and 1.2 g amino acids, with no added sugar: 0.17 g of sugars per scoop, sweetened with stevia. More on no added sugar electrolytes.
Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. Lula is a food supplement. Any health claims relate to its magnesium content.
Good to know
Questions, answered
How many litres of water should I drink a day?
EFSA's adequate intake is about 2.0 litres of total water a day for women and 2.5 litres for men, including water from food. The UK Eatwell Guide puts it as 6 to 8 cups or glasses of fluid.
How many pints of water should I drink a day?
EFSA's adequate intake of total water is 2.0 litres a day for women (about 3.5 UK pints) and 2.5 litres for men (about 4.4 pints). That total includes water from food, so you drink less than this. The UK Eatwell Guide puts it as 6 to 8 cups or glasses of fluid a day.
Why is hydration important?
EFSA describes water as essential for practically all functions of the body, including helping to regulate body temperature. Adults are roughly 50 to 60% water by weight.
Do tea and coffee count?
Yes. The NHS includes tea and coffee in your daily fluid.
Does food count?
Yes. EFSA's totals include the water in food.
Do I need more water when I exercise or it is hot?
The NHS says you may need more fluids in a hot environment or if you are physically active for long periods.
Should I add electrolytes to every glass?
No. For most everyday drinking, water is enough. People tend to add electrolytes on long, hot or sweaty days.
Does a glass of Lula count towards my water?
Yes. Lula is mixed into water, and drinks count towards your fluid intake.
Keep reading
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Choose your Lula →Do not exceed the daily recommended dose (one scoop a day). Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. Not recommended for children. If you are pregnant, breastfeeding, taking prescription medicine or have a medical condition, speak with your doctor before use.
Lula is a food supplement. Any health claims relate to its magnesium content.