The UK has been enduring relentless heat over the past two months. As Britain struggles through its fourth heatwave of the summer, one of the most pressing questions on many people’s minds is how much water they should be consuming.

Weather records have been shattered this summer as 2026 became the first year on record to see temperatures exceed 35C across three consecutive months, with a scorching 35C recorded in June.

Half of England is now experiencing drought conditions, with parts of the country going without rainfall for weeks on end.

So just how much water should you be drinking when temperatures consistently exceed 30C?

In conditions where it feels as though your water bottle should be permanently glued to your hand, Reach PLC consulted a range of experts, including doctors and nutritionists, to establish how much people ought to be consuming daily, reports Wales Online.

The general consensus is that people should be drinking between 2.5 and three litres of water during a heatwave.

Dr Nikki Ramskill, Women’s Health GP at The Female Health Doctor, noted that the conventional guidance recommends two litres of water per day – though this could increase to 2.5 or even three litres as temperatures climb.

She said: “It’s very individual. People should keep an eye on the colour of their urine to see if they are dehydrated, it should not be dark coloured.

“People should also keep an eye on how they are feeling, if they have dry skin, if their joints are aching, or any other symptoms of dehydration.

“You don’t have to only get hydrated through water though – you can drink coconut water, sugar free squash, ice lollies, anything which has water.”

Dr Ramskill also urged people to be “sensible” when consuming alcohol during heatwaves, which is well-documented to worsen dehydration.

Her guidance is supported by physiotherapist Phil Evans, who advises that as temperatures rise, people may need to consume as much as three litres per day.

He stressed the importance of “get ahead” of being thirsty by sipping little and often. Furthermore, hydration needn’t come solely from water – foods such as watermelon, cucumber and apples can also contribute significantly.

He added: “Dehydration hits your joints before you feel thirsty. During hot weather, it’s easy to become mildly dehydrated without noticing, which can leave joints feeling stiffer and less comfortable.

“Drinking regularly throughout the day rather than waiting until you’re thirsty can make a surprising difference.”

Nutritional biochemist Jamie Christie stated that, “as a general guide”, adults ought to be targeting approximately two to three litres of fluid daily during a heatwave. This varies depending on their activity levels and the extent to which they are perspiring.

He said: “It’s hard work. We should increase it slightly, as the more we sweat or the higher our breathing rate rises to help cool us down, the more water we’ll lose.

“I’d suggest drinking small sips throughout the day instead of large gulps at once; this helps our bodies stay hydrated during extreme heat.”

Jamie adds that individuals should be targeting pale straw-coloured urine.

Natalie Rouse, a registered nutritionist at Free Soul, advises people consume between two and 2.5 litres daily, which ought to increase by approximately 300ml to 700ml in particularly hot conditions. She believes individuals should take in substantial fluids during the morning to “front load their hydration”.

She added: “People should be doing this all year round but especially in really hot weather.”

The NHS advises remaining in the shade during the warmest hours of the day, particularly between 11am and 3pm, applying sunscreen and steering clear of exercise or activity that raises body temperature.

It also suggests having cold food and frequent cold beverages while avoiding alcohol, caffeine and hot drinks.