Water and Diet

General Diet Advice

  1. Drink 2-3 liters of fluids every day.
  2. Eat 5 small meals and don’t miss out on breakfast. Start your day with a large glass of water.
  3. Eat plenty of fruits and vegetables. They are a great source of water.
  4. Prefer fish and poultry to red meat.
  5. Prefer semi skimmed or skimmed dairy products.
  6. Use olive oil in your food and salads.
  7. Use less salt and sugar.
  8. Keep your weight stable. Strict diets are dangerous and rapid weight loss deprives our organism of fluids.
  9. Every meal should last more than 20 minutes. Don’t rush eating, and chew your food well.
  10. Add moderate exercise to your everyday routine.


Olive oil and sugar traces
Toast, cereals, dried nuts, spices, sweets and snacs,
coffee and cocoa powder
Butter, honey, flour, legume, rice 10%-20%
Hard cheese, bread 20%-40%
Soft cheese, ice cream 40%-60%
Meat, fish, chicken, soups 60%-80%
Fruits, vegetables 70%-95%
Juice 80%-90%
Milk over 90%

Content based on: Water Quality Association (WQA), International Water Association (IWA), World Health Organization (WHO), American Dietetic Association (ADA) and American Heart Association (AHA).