1 Day, 11 ½ Cups of Water

Food can provide much of the water you need if you choose fluid-rich fare. All foods contain some water, but the amount varies considerably.
Karen Ansel, MS, RD

Breakfast:
• 1 cup low-fat Greek yogurt with 2 tablespoons raspberry jam: 7.3 ounces
• 1 slice whole-grain toast: 0.3 ounces
• 1 cup coffee with 2 tablespoons fat-free milk: 9.3 ounces
• 1 (8-ounce) glass fresh orange juice: 7.7 ounces

Morning snack:
• 1 hard-cooked large egg: 1.3 ounces
• 1 (8-ounce) glass water: 8 ounces

Lunch:
• Turkey wrap (2 ounces sliced turkey breast, 1 romaine lettuce leaf, 2 tomato slices, 1 tablespoon reduced-fat mayonnaise, 1 [8-inch] fat-free flour tortilla): 3.5 ounces
Cucumber, Asian Pear, and Watermelon Salad with Ricotta Salata : 5.3 ounces
• 1 (8-ounce) glass water: 8 ounces

Afternoon snack:
• 1/2 cup 1% low-fat cottage cheese with 6 red grapes: 3.9 ounces
• 1 (8-ounce) glass of water: 8 ounces

Dinner:
Sake-Poached Salmon with Wilted Greens and Shallot Vinaigrette : 9.6 ounces
• 1 cup cooked brown rice: 5 ounces
• 1/2 cup stir-fried snow peas: 2.6 ounces
• 1 (5-ounce) glass sauvignon blanc: 4.5 ounces
• 1 (8-ounce) glass water: 8 ounces

Total: 92.3 ounces (about 11 1/2 cups)