Dried Fruit Rehydration & Hydration Calculator
Calculate the perfect amount of water needed to rehydrate your dried fruits, plus discover how much extra water your body needs to process the fiber and natural sugars.
The Science of Hydration and Dried Fruit
A nutritionist would explain that while dried fruits are a great source of nutrients, the dehydration process concentrates their fiber and natural sugars. This has two important implications for hydration:
Rehydration for Cooking
For recipes, rehydrating dried fruit restores its plump texture and makes it easier to blend. This tool estimates the water needed to return it to its “fresh-like” state.
Hydration for Digestion
When you eat dried fruit, your body uses its own water to help digest the concentrated fiber and sugar. This tool estimates the extra water you should drink to support this process and stay optimally hydrated.
Calculate Water Needs
Select your dried fruit and quantity for personalized hydration guidance
Frequently Asked Questions
Why do I need to drink extra water when eating dried fruit?
Dried fruits are highly concentrated in fiber and natural sugars. Your body needs water to process both effectively. Soluble fiber absorbs water to form a gel-like substance that aids digestion, while metabolism of sugars also requires water. Without enough water, consuming concentrated fiber can lead to bloating or constipation.
Can I just use the soaking water to rehydrate myself?
It’s generally better to drink fresh water. While some water-soluble vitamins from the fruit can leach into the soaking water, so can a lot of the sugar. Drinking this sugary water can cause a rapid spike in blood sugar. Using the soaking water in moderation for cooking is fine, but for direct hydration, fresh water is the superior choice.
Does this calculation replace my daily water intake goal?
No. The amount calculated here is the *additional* water your body needs to specifically process the dried fruit you’ve eaten. You should drink this extra water on top of your regular daily hydration goal (which is typically around 8 glasses, or 2 liters, but varies per person).