Overview
Easy ways to increase the fluid in your diet
To stay hydrated, you need to aim to have at least 1.6 to 2 litres (about 6 to 8 glasses) of fluid every day.
If you find it difficult to increase the amount that you drink, you can choose foods that are high in moisture. This information gives you some ideas for suitable sweet and savoury options that you can choose.
Foods high in moisture
About one-fifth (20%) of the fluid that you have each day comes from your food. This section explains how much fluid various foods contain.
If you choose meals that are high in moisture or serve foods with a sauce, this can help to increase the fluid in your diet.
Sweet options
| Type of food | Amount of fluid in this food |
|---|---|
| 2 tablespoons of cream or a plant-based option | 30ml |
| Fromage frais or dairy-free Petit Filous® (60g) | 50ml |
| 2 pineapple rings | 70ml |
| Ice lolly (70g) | 70ml |
| Stewed apple (85g) | 75ml |
| 2 scoops of ice-cream or a plant-based option | 75ml |
| Small bowl of porridge (110g) | 80ml |
| Custard or plant-based option (120g) | 90ml |
| Yoghurt or a plant-based option (125g) | 95ml |
| Tinned fruit cocktail (115g) | 100ml |
| Jelly (120g) | 100ml |
| Instant whip powdered desserts like Angel Delight® (120g) | 120ml |
| Cereal served with milk or plant-based milk | 125ml |
| 1 slice of melon | 140ml |
| Rice pudding (200g) | 160ml |
Savoury options
| Type of food | Amount of fluid in this food |
|---|---|
| Hummus (chickpea) dip (50g) | 30ml |
| 1 boiled egg | 40ml |
| Serving of gravy | 50ml |
| 1 chicken drumstick (90g) | 55ml |
| 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 or plant-based milk (120g) | 80ml |
| 3 tablespoons of baked beans | 90ml |
| Side salad (100g) | 95ml |
| Small tin of soup (300g) | 265ml |
Resource number: 4061/VER4
Last reviewed: February 2026
Next review: February 2029
