Hydration Guide - Flipbook - Page 10
HYDRATING FOODS
Hydrating foods table
Most people need
6-8 cups or ~1.8-2.4L
of fluid per day
Food or drink
and measure
Approximate
fluid provided
in ml
1 mostly-full pint glass
550
1 standard-sized bottle of water
500
1 can of drink
330
1 mostly-full mug
300
1 mostly-full tumbler
250
Tomato sauce portion e.g. with pasta (1 full mug)
240
½ pint measure
225
Medium bowl of soup (½ a can, ~200g)
170
Milk in a medium bowl of cereal
150
1 medium apple (~160g)
140
1 standard pot of custard or rice pudding (~150g)
120
1 standard-sized pot of yogurt (~125g),
110
1 standard pot of jelly (~125g)
10
1 handful of cooked cauliflower florets or peeled courgette (~80g)
75
3 tbsp cottage cheese (~90g)
72
1 handful of berries, grapefruit or melon without rind (~80g)
70
Standard gravy portion (¼ of a mug, ~75g)
65
Cucumber piece (the length of your thumb, ~60g)
57
1 standard-sized ice lolly (~80g)
55
Standard cheese sauce portion (¼ of a mug, ~75g)
50
1 standard ice cube
25