How much should I drink?

Plain water is a good choice for hydration because it gives the body exactly what it needs—without added sugar, calories, or artificial ingredients. It’s simple, natural, and one of the healthiest ways to stay hydrated every day.

The European Food Safety Authority (EFSA) recommends a guideline amount of 2.5 litres of water for men and 2.0 litres of water for women per day, via food and drink consumption*. Staying hydrated isn’t just about drinking water when you’re thirsty—it’s about building simple consistent habits to support your body and mind. Take a look at the recommendations for the amount of water (from drinks and food) you should be drinking daily based on age and gender.

For more information on why hydration matters and recommended intake, click here.

Sources:
*EFSA (2011) Scientific Opinion on the substantiation of health claims related to water and maintenance of normal physical and cognitive functions (ID 1102, 1209, 1294, 1331), maintenance of normal thermoregulation (ID 1208) and “basic requirement of all living things” (ID 1207) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 9(4):2075.