You receive around 20 percent of the water you need from the foods you consume. The recommended daily water for men is 15.5 cups, while women need around 11.5 cups of water obtained through food and beverages.  Fruits and vegetables have a high water content. Cantaloupe, strawberries, watermelon, bananas, grapes, oranges, pears, and pineapples are rich sources of water. On the other hand, lettuce, cabbage, celery, spinach, cooked squash, carrots, broccoli, and avocados are good vegetable choices. Dairy products such as yogurt, cottage cheese, and ricotta cheese can add hydration.  Plain water, sparkling water, and fat-free milk are good sources of beverages (18).