Last updated: May 2026
Next review: May 2028
Hydration Boosters
Simple Ways to Increase Your Fluid Intake
Staying hydrated is important for overall health and wellbeing. Drinking enough fluids can help prevent dehydration and reduce the risk of constipation, urinary tract infections (UTIs), low blood pressure, and pressure ulcers. It can also help prevent symptoms such as tiredness, headaches, and dry skin.
Why Hydration Matters
Most adults should aim to drink around:
6–8 Glasses Per Day
or
1.5–2 Litres Of Fluid Daily
Regular fluid intake helps your body function properly and supports overall health.
Helpful Hydration Tips
Remember To:
- Drink regularly throughout the day
- Do not wait until you feel thirsty
- Keep drinks nearby and easy to access
- Use handled mugs, spouted cups or specialist bottles if needed
- Increase your fluid intake during hot weather or when exercising
All drinks count towards your daily fluid intake except alcohol.
Choosing The Right Drinks
If you have diabetes or are trying to lose weight, consider choosing:
- Water
- Skimmed milk
- Sugar-free drinks
These options can help maintain hydration without adding unnecessary sugar or calories.
Foods Can Help Hydration Too
Around 20% of our daily fluid intake comes from food.
Choosing foods with a high water content can help boost hydration throughout the day.
Sweet Hydration Boosters
Examples include:
- Melon
- Jelly
- Custard
- Yoghurt
- Rice pudding
- Porridge
- Ice cream
- Ice lollies
- Tinned fruit cocktail
- Stewed apple
- Pineapple
These foods provide both nutrition and additional fluid.
Savoury Hydration Boosters
Examples include:
- Soup
- Side salad
- Tomatoes
- Broccoli
- Baked beans
- Scrambled eggs
- Cauliflower cheese
- Mushy peas
- Mashed potato
- Cottage cheese
- Celery
- Gravy
- Hummus
Including these foods as part of your meals can help increase your overall fluid intake.
When You May Need More Fluids
You may need to drink more if:
- The weather is hot
- You are exercising
- You are sweating more than usual
- You are feeling unwell
Listening to your body’s needs and drinking regularly can help prevent dehydration.
Further Information Available
This webpage provides a summary of hydration advice.
The full downloadable PDF includes:
- Hydration guidance
- Sweet hydration booster food charts
- Savoury hydration booster food charts
- Fluid intake recommendations
- Tips for increasing daily fluid intake
- Hydration support for people with diabetes and those managing their weight
For complete information and hydration food charts, please download the full PDF resource.
Need Further Support?
If you are concerned about hydration, nutrition, or fluid intake, please speak to your GP, Dietitian, Nurse, or Healthcare Professional for advice and support
