# Hydration on your period

> Water, bloating and why sipping helps

Category: Nutrition · 2 min read · Written by the Splash team · Sources checked October 2026
URL: https://splash.care/learn/nutrition/hydration

## Quick answer

- Around 6 to 8 drinks a day is a guide, with more when hot or active.
- Tea, coffee, milk and water all count.
- Pale straw-coloured pee is a good sign.

Being even a little dehydrated can bring on [headaches](https://splash.care/learn/period-care/migraines) and tiredness, which nobody needs on top of [cramps](https://splash.care/learn/period-care/cramp-relief). And the NHS advice for [bloating](https://splash.care/learn/body-literacy/bloating) includes drinking plenty of water.

**6 to 8** Cups or glasses of fluid a day the Eatwell Guide recommends

This is a guide, not a target to hit. You may need more if it is hot, you are exercising, you are ill, or you are [pregnant](https://splash.care/learn/fertility-ttc/early-pregnancy-signs) or breastfeeding. Water, lower-fat milk and lower-sugar drinks, including tea and coffee, all count. If a [doctor](https://splash.care/learn/conditions/talk-to-your-doctor) has told you to limit fluids, follow their advice.

## Signs you need a drink

- Feeling thirsty
- Dark yellow, strong-smelling pee
- Peeing less often than usual
- Feeling dizzy, tired or headachy
- A dry mouth, lips or tongue

> **Splash says:** sharks live in water, you just need to sip it. Keep a bottle in sight. The NHS says most people should aim for pee that is a clear, pale yellow.

**Myth:** Drinking water makes period bloating worse.

**Fact:** The NHS bloating advice actually includes drinking plenty of water. Fizzy drinks are more likely to add gas, as they can bring bloating on.

### When to see a doctor

Ask for an urgent GP appointment or call NHS 111 if you feel dizzy when you stand and it does not go away, you are unusually tired, or you are peeing much less than normal. Seek help sooner if you cannot keep fluids down because of being sick or having diarrhoea.

## Sources

1. [NHS: Water, drinks and hydration](https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/)
2. [NHS: Dehydration](https://www.nhs.uk/conditions/dehydration/)
3. [NHS: The Eatwell Guide](https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/the-eatwell-guide/)
4. [NHS: Bloating](https://www.nhs.uk/symptoms/bloating/)

This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).