By: Carol Bareuther, RD Published: 28 July 2026
We’ve all heard the recommendation to drink eight glasses of water a day to stay hydrated. That’s good advice because dehydration can cause everything from thirst, a dry mouth, headache, and dizziness to more serious, even life-threatening problems.
Staying hydrated becomes even more important as we age. Around age 60 to 65, our sense of thirst begins to decline as the brain becomes less sensitive to changes in body fluid levels. In other words, by the time you feel thirsty, you may already be dehydrated.
To many people, drinking eight glasses of water sounds like an uphill climb. But here’s the good news: think fluids, not just water. Fresh fruits and vegetables, salads, soups, milk, tea, coffee, and even 100% fruit juice all contribute to your daily fluid needs while supplying vitamins, minerals, and great flavor.
1. Dress Up Your Water
If plain water isn’t your favorite, add a squeeze of lemon or lime, or try it chilled with cucumber slices, fresh mint, or a few berries for flavor without added sugar. Coffee and tea count toward your daily fluid intake, too. While caffeine has a mild diuretic effect, these beverages contain far more water than the small amount of fluid lost through increased urination.
2. Enjoy Juice in Moderation
100% fruit juice can help keep you hydrated, but it also contains lots of natural sugars. If you have diabetes or are watching your weight, enjoy a 6- to 8-ounce glass with a meal instead of sipping juice throughout the day.
3. Eat Your Water
Many fruits and vegetables are more than 90% water. To get about 1 cup (8 fluid ounces) of water, eat a little over one cup of chopped high-water produce.
Cucumbers (96% water): about 1 cup sliced, or one medium cucumber
Celery (95%): about 1 cup chopped, or 2½ stalks
Tomatoes (94%): about 1 cup chopped, or one large tomato
Watermelon (92%): about 1 cup diced
Strawberries (91%): about 1 cup sliced, or 7 to 8 large berries
Cantaloupe (90%): about 1 cup diced
Broccoli (90%): about 1 cup chopped florets
Carrots (89%): about 1 cup chopped, or two medium carrots
Oranges (87%): about 1 cup sections, or one large orange
Apples (86%): about 1 cup chopped, or one medium apple
Snack on fruit during the day, add berries to breakfast, enjoy a green or fruit salad with lunch, pile vegetables on sandwiches or aside a plate of chicken and rice, or blend fruit into smoothies.
4. Go for a Double-Treat Smoothie
Smoothies are one of the easiest ways to boost both fluids and nutrition. Blend your favorite fruits and vegetables together. Adding a banana helps to make the mixture naturally creamy. Don’t worry if you make too much. Pour the extra into plastic or freezer-safe cups with lids and freeze them. Later in the day, take one out and eat it like a ‘special’ as it defrosts. It’s a great afternoon snack or after-dinner dessert that tastes like an indulgence while helping you stay hydrated.
5. Make Soup Count
Soup is an easy way to boost your fluid intake because it’s mostly liquid. The broth also provides sodium, an electrolyte that helps maintain fluid balance. Add chopped provisions such as potatoes, sweet potatoes, yams, pumpkin, tania, or green bananas. As they cook, some of their potassium—another important electrolyte—leaches into the broth. Drink the broth, and you’ll benefit from the fluids, sodium, and potassium.
If you have chronic kidney disease or another condition that requires limiting potassium, talk with your healthcare provider before increasing potassium-rich foods.
6. Sip Throughout the Day
Your body stays better hydrated by taking in fluids throughout the day instead of trying to play catch-up by drinking several glasses all at once. One easy reminder is to carry a reusable water bottle you enjoy using. Choose one with your favorite military branch emblem, sports team, home island, or even a corny but cute saying, “World’s Greatest Grandma,” “Best Papa Ever,” or anything that makes you smile. A water bottle with a little personality is less likely to get left behind, and every time you see it, you’ll be reminded to take a few sips. Those little sips throughout the day add up to better hydration.
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