Leaflet: Hydration boosters
Nutrition and Dietetics Service
We’re here to help.
Last updated: September 2020
Next review: September 2022
URN: 0113
Most people should aim to drink 1600–2000ml (around 6-8 glasses) of fluid per day to stay hydrated unless advised otherwise by a doctor or specialist nurse. If you find it difficult to increase the amount you drink, try opting for foods high in moisture to maintain good hydration status.
Did you know?… Around 20% of our daily fluid intake comes from within our food!
Sweet options:
| 2 tablespoons of cream | 30ml |
| Fromage frais (60g) | 50ml |
| 2 pineapple rings | 70ml |
| Ice lolly (70g) | 70ml |
| Stewed apple (85g) | 75ml |
| 2 scoops of ice cream | 75ml |
| Small bowl of porridge (110g) | 80ml |
| Custard (120g) | 90ml |
| Yoghurt (125g) | 95ml |
| Tinned fruit cocktail (115g) | 100ml |
| Jelly (120g) | 100ml |
| Instant whip (120g) | 120ml |
| Serve cereal with milk | 125ml |
| 1 slice of melon | 140ml |
| Rice pudding (200g) | 160ml |
Savoury options:
| Houmous dip (50g) | 30ml |
| 1 boiled egg | 40ml |
| Serving of gravy | 50ml |
| 1 chicken drumstick (90g) | 50ml |
| 2 celery sticks | 55ml |
| 2 tablespoons of cottage cheese | 60ml |
| 2 tablespoons of mashed potato | 70ml |
| 3 tablespoons of mushy peas | 70ml |
| Cauliflower cheese (90g) | 70ml |
| 4 florets of broccoli | 75ml |
| 1 tomato (85g) | 80ml |
| Scrambled eggs with milk (120g) | 80ml |
| 3 tablespoons of baked beans | 90ml |
| Side salad (100g) | 90ml |
| Small tin of soup (300g) | 265ml |
Top tip: Choosing fluid-rich meals or serving foods with a sauce can help improve your fluid intake. See our ‘Keeping Hydrated’ resource for more Top tip hydration advice.
