How to Rehydrate: 6 Helpful Tips

Your body needs hydration to function. In addition to water, there are several fast ways to cure dehydration and rebalance your body, such as oral rehydration solutions and fruit.

It’s important to rehydrate after any activity that causes heavy sweating, such as an intense workout, sauna session, or hot yoga class.

Rehydrating is also crucial for preventing the damaging effects of dehydration if you have diarrhea or are recovering from a night out.

This article explains some ways to rehydrate quickly at home and some tips on how to recognize dehydration.

While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate.

Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.

It’s worth noting that a variety of factors, including genetics, cause some people to lose more sodium via their sweat than others. You might be a “salty sweater” if you get frequent muscle cramps with exercise or if your sweat stings your eyes.

If either of these apply to you, make sure to replace not just the fluid you lose through sweat but also the sodium, particularly after intense or long bouts of exercise in hot environments.

That said, unless you’re participating in a long, intense activity like an ultra-endurance event in a hot environment, the sodium you lose through sweat can easily be replaced through a balanced diet.

Summary

For most people, drinking water is sufficient to rehydrate. If you’re a salty sweater, be sure to replace both the sodium and fluid you lose through sweat, preferably through a balanced diet.

Sports drinks contain water, electrolytes, and other ingredients. Some of these drinks may be as effective as water at helping you rehydrate or stay hydrated in hot weather or during intense exercise. If you like the taste, you may also be inclined to drink more.

It’s worth noting that some sports drinks are high in calories, added sugars or artificial sweeteners, which may not benefit your overall health. Check the ingredients before you choose a sports drink.

Should you drink sports drinks instead of water?

Summary

Sports drinks have a similar effect to water, but they may be high in calories and have added sugars and artificial sweeteners. Check the ingredients first.

In addition to supplying a host of nutrients, milk has excellent hydrating properties.

Milk naturally contains high concentrations of electrolytes, which help balance the amount of water in your body.

Research has shown that skim and low fat milk rehydrate you as well as popular sports drinks after intense exercise, all while providing protein and other important nutrients.

The high quality protein in milk also makes it an ideal post-exercise beverage for kick-starting muscle repair and the rebuilding process.

Just keep in mind that consuming milk after exercise may cause stomach discomfort like bloating. Plus, it’s not suitable for people with an intolerance to lactose or certain milk proteins.

Full fat milk in particular might also not be a good option if you have diarrhea or vomiting, as it could worsen these symptoms.

Is milk good for dehydration?

Summary

Skim and low fat milk can be used as an effective post-workout or general rehydration beverage if you don’t have lactose intolerance or a milk protein allergy.

Comprising 80–99% water, fruits and vegetables make for a perfect hydrating snack.

For comparison, highly processed foods like cookies, crackers, cereals, and chips contain only 1–9% water.

Fruits and vegetables with the highest water content include:

• berries
• melons
• oranges
• grapes
• carrots
• lettuce
• cabbage
• spinach

Stock up on a variety of fresh fruits and vegetables and keep cubed watermelon in your fridge for easy and convenient access.

Frozen fruits and vegetables are just as nutritious as their fresh counterparts, and in some cases, they’re more nutritious.

It can take days or weeks before fresh fruits and vegetables make it to your plate. During that time, oxidation can cause nutrient loss. On the other hand, frozen fruits and vegetables are frozen shortly after harvesting, which retains most of their nutrients.

For example, one study showed that frozen green beans and blueberries contained more vitamin C than their fresh counterparts.

Try making a hydrating, nutrient-packed smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender along with milk or Greek yogurt.

Which foods help you stay hydrated?

Summary

Due to their high water content, both fresh and frozen fruits and vegetables make a perfect hydrating snack.

Oral rehydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting.

They have also been promoted to bolster exercise recovery and prevent or treat hangovers.

These solutions are water-based and commonly contain electrolytes like sodium, chloride, and potassium, as well as sugar, typically in the form of dextrose. Some commercial solutions also contain other ingredients like prebiotics and zinc.

While these rehydration drinks help replace lost fluids and electrolytes, they can be expensive.

Fortunately, you can make your own using these common kitchen ingredients:

• 34 ounces (1 liter) of water
• 6 teaspoons of sugar
• 1/2 teaspoon of salt

Combine them in a large bowl or pot and stir until the sugar and salt dissolve. You can use flavor enhancers to improve the taste if desired — just keep in mind that they may contain artificial sweeteners and flavors.

What’s the best way to use an oral rehydration solution?

Summary

Oral hydration solutions contain water, electrolytes, and sugar. You can make your own simple rehydration solution at home using water, salt, and sugar.

Coffee and tea contain the stimulant caffeine, which can acts like a diuretic in high amounts.

While not as rehydrating as water, moderate amounts of coffee and tea can help you stay hydrated.

Caffeine becomes dehydrating only in doses around 250–300 mg, the equivalent of two to three 8-ounce (240-ml) cups of coffee, or five to eight 8-ounce (240-ml) cups of tea.

In a study, 50 regular coffee drinkers drank 4 cups (800 ml) of coffee containing 1.8 mg of caffeine per pound (4 mg per kg) of body weight daily. The authors observed no significant differences between coffee and water in regards to hydrating ability.

If you don’t like these beverages plain, try adding unsweetened almond milk to your coffee, or herbs and spices like cinnamon, nutmeg, or lemongrass to your tea.

Does coffee dehydrate you?

Summary

Drinking moderate amounts of coffee and tea have similar hydrating properties as water. Plus, their caffeine content may give you an energy boost.

Share on Pinterest

Every cell, tissue, and organ in your body requires water to function.

Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. That means your body can’t properly perform these functions if you’re dehydrated, which happens when you lose more fluids than you take in.

For example, you can become dehydrated from sweating, vomiting, experiencing diarrhea, or taking diuretic medications that increase fluid loss.

Certain populations are more prone to dehydration than others, including children, older adults, and people with certain medical conditions like diabetes and kidney disease.

The signs and symptoms of dehydration include:

• increased thirst
• dry mouth
• infrequent urination
• dry skin
• tiredness
• dizziness
• headache

Urine color is also a common indicator of hydration status. Generally, the paler the color, the better hydrated you are. That said, the color can change for reasons other than your hydration status, including diet, certain medications, and some medical conditions.

Are you dehydrated? Your pee color can give you a clue.

What is the quickest way to rehydrate your body?

Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes. These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely.

Severe dehydration may need medical treatment, where a doctor provides fluid intravenously.

How long does it take to rehydrate your body?

When you drink water, your body starts absorbing it after 5 minutes, and peak absorption can take 15–60 minutes, according to a 2012 study.

This will depend on several factors, such as how much fluid you take in, what type of fluid, how dehydrated you were to start with, and whether the cause of dehydration, such as diarrhea, has gone away.

How long does it take for water to go through your body?

What’s the best way to rehydrate after drinking alcohol?

Water is effective, but oral rehydration solutions can also help relieve dehydration if you have a hangover.

How can you stay hydrated overnight?

Being hydrated can help you sleep better, but it can also mean you need to pee more during the night. Tips for nighttime hydration include:

• drinking sips of water for the last 2 hours before bedtime and if you wake up in the night
• limiting alcohol consumption
• making sure the room is cool enough so you don’t sweat
• eating plenty of whole fruits and vegetables during the day so you don’t go to bed dehydrated

Dehydration occurs when your body loses more fluids than it takes in. For most people, drinking water is the best way to stay hydrated and rehydrate.

Other options include:

• sports drinks
• coffee or tea
• milk
• fruits and vegetables
• oral rehydration solutions

Don’t hesitate to seek medical advice if you or someone else is experiencing symptoms of dehydration, such as dizziness. Severe dehydration is a life threatening emergency and needs urgent medical attention.

How to Rehydrate: 6 Helpful Tips

Your body needs hydration to function. In addition to water, there are several fast ways to cure dehydration and rebalance your body, such as oral rehydration solutions and fruit.

It’s important to rehydrate after any activity that causes heavy sweating, such as an intense workout, sauna session, or hot yoga class.

Rehydrating is also crucial for preventing the damaging effects of dehydration if you have diarrhea or are recovering from a night out.

This article explains some ways to rehydrate quickly at home and some tips on how to recognize dehydration.

While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate.

Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.

It’s worth noting that a variety of factors, including genetics, cause some people to lose more sodium via their sweat than others. You might be a “salty sweater” if you get frequent muscle cramps with exercise or if your sweat stings your eyes.

If either of these apply to you, make sure to replace not just the fluid you lose through sweat but also the sodium, particularly after intense or long bouts of exercise in hot environments.

That said, unless you’re participating in a long, intense activity like an ultra-endurance event in a hot environment, the sodium you lose through sweat can easily be replaced through a balanced diet.

Summary

For most people, drinking water is sufficient to rehydrate. If you’re a salty sweater, be sure to replace both the sodium and fluid you lose through sweat, preferably through a balanced diet.

Sports drinks contain water, electrolytes, and other ingredients. Some of these drinks may be as effective as water at helping you rehydrate or stay hydrated in hot weather or during intense exercise. If you like the taste, you may also be inclined to drink more.

It’s worth noting that some sports drinks are high in calories, added sugars or artificial sweeteners, which may not benefit your overall health. Check the ingredients before you choose a sports drink.

Should you drink sports drinks instead of water?

Summary

Sports drinks have a similar effect to water, but they may be high in calories and have added sugars and artificial sweeteners. Check the ingredients first.

In addition to supplying a host of nutrients, milk has excellent hydrating properties.

Milk naturally contains high concentrations of electrolytes, which help balance the amount of water in your body.

Research has shown that skim and low fat milk rehydrate you as well as popular sports drinks after intense exercise, all while providing protein and other important nutrients.

The high quality protein in milk also makes it an ideal post-exercise beverage for kick-starting muscle repair and the rebuilding process.

Just keep in mind that consuming milk after exercise may cause stomach discomfort like bloating. Plus, it’s not suitable for people with an intolerance to lactose or certain milk proteins.

Full fat milk in particular might also not be a good option if you have diarrhea or vomiting, as it could worsen these symptoms.

Is milk good for dehydration?

Summary

Skim and low fat milk can be used as an effective post-workout or general rehydration beverage if you don’t have lactose intolerance or a milk protein allergy.

Comprising 80–99% water, fruits and vegetables make for a perfect hydrating snack.

For comparison, highly processed foods like cookies, crackers, cereals, and chips contain only 1–9% water.

Fruits and vegetables with the highest water content include:

• berries
• melons
• oranges
• grapes
• carrots
• lettuce
• cabbage
• spinach

Stock up on a variety of fresh fruits and vegetables and keep cubed watermelon in your fridge for easy and convenient access.

Frozen fruits and vegetables are just as nutritious as their fresh counterparts, and in some cases, they’re more nutritious.

It can take days or weeks before fresh fruits and vegetables make it to your plate. During that time, oxidation can cause nutrient loss. On the other hand, frozen fruits and vegetables are frozen shortly after harvesting, which retains most of their nutrients.

For example, one study showed that frozen green beans and blueberries contained more vitamin C than their fresh counterparts.

Try making a hydrating, nutrient-packed smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender along with milk or Greek yogurt.

Which foods help you stay hydrated?

Summary

Due to their high water content, both fresh and frozen fruits and vegetables make a perfect hydrating snack.

Oral rehydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting.

They have also been promoted to bolster exercise recovery and prevent or treat hangovers.

These solutions are water-based and commonly contain electrolytes like sodium, chloride, and potassium, as well as sugar, typically in the form of dextrose. Some commercial solutions also contain other ingredients like prebiotics and zinc.

While these rehydration drinks help replace lost fluids and electrolytes, they can be expensive.

Fortunately, you can make your own using these common kitchen ingredients:

• 34 ounces (1 liter) of water
• 6 teaspoons of sugar
• 1/2 teaspoon of salt

Combine them in a large bowl or pot and stir until the sugar and salt dissolve. You can use flavor enhancers to improve the taste if desired — just keep in mind that they may contain artificial sweeteners and flavors.

What’s the best way to use an oral rehydration solution?

Summary

Oral hydration solutions contain water, electrolytes, and sugar. You can make your own simple rehydration solution at home using water, salt, and sugar.

Coffee and tea contain the stimulant caffeine, which can acts like a diuretic in high amounts.

While not as rehydrating as water, moderate amounts of coffee and tea can help you stay hydrated.

Caffeine becomes dehydrating only in doses around 250–300 mg, the equivalent of two to three 8-ounce (240-ml) cups of coffee, or five to eight 8-ounce (240-ml) cups of tea.

In a study, 50 regular coffee drinkers drank 4 cups (800 ml) of coffee containing 1.8 mg of caffeine per pound (4 mg per kg) of body weight daily. The authors observed no significant differences between coffee and water in regards to hydrating ability.

If you don’t like these beverages plain, try adding unsweetened almond milk to your coffee, or herbs and spices like cinnamon, nutmeg, or lemongrass to your tea.

Does coffee dehydrate you?

Summary

Drinking moderate amounts of coffee and tea have similar hydrating properties as water. Plus, their caffeine content may give you an energy boost.

Share on Pinterest

Every cell, tissue, and organ in your body requires water to function.

Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood. That means your body can’t properly perform these functions if you’re dehydrated, which happens when you lose more fluids than you take in.

For example, you can become dehydrated from sweating, vomiting, experiencing diarrhea, or taking diuretic medications that increase fluid loss.

Certain populations are more prone to dehydration than others, including children, older adults, and people with certain medical conditions like diabetes and kidney disease.

The signs and symptoms of dehydration include:

• increased thirst
• dry mouth
• infrequent urination
• dry skin
• tiredness
• dizziness
• headache

Urine color is also a common indicator of hydration status. Generally, the paler the color, the better hydrated you are. That said, the color can change for reasons other than your hydration status, including diet, certain medications, and some medical conditions.

Are you dehydrated? Your pee color can give you a clue.

What is the quickest way to rehydrate your body?

Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes. These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely.

Severe dehydration may need medical treatment, where a doctor provides fluid intravenously.

How long does it take to rehydrate your body?

When you drink water, your body starts absorbing it after 5 minutes, and peak absorption can take 15–60 minutes, according to a 2012 study.

This will depend on several factors, such as how much fluid you take in, what type of fluid, how dehydrated you were to start with, and whether the cause of dehydration, such as diarrhea, has gone away.

How long does it take for water to go through your body?

What’s the best way to rehydrate after drinking alcohol?

Water is effective, but oral rehydration solutions can also help relieve dehydration if you have a hangover.

How can you stay hydrated overnight?

Being hydrated can help you sleep better, but it can also mean you need to pee more during the night. Tips for nighttime hydration include:

• drinking sips of water for the last 2 hours before bedtime and if you wake up in the night
• limiting alcohol consumption
• making sure the room is cool enough so you don’t sweat
• eating plenty of whole fruits and vegetables during the day so you don’t go to bed dehydrated

Dehydration occurs when your body loses more fluids than it takes in. For most people, drinking water is the best way to stay hydrated and rehydrate.

Other options include:

• sports drinks
• coffee or tea
• milk
• fruits and vegetables
• oral rehydration solutions

Don’t hesitate to seek medical advice if you or someone else is experiencing symptoms of dehydration, such as dizziness. Severe dehydration is a life threatening emergency and needs urgent medical attention.

How to deal with the symptoms of dehydration?

Dehydration – what is it?

Most of us enjoy the summer months because of the abundance of sunny and really warm days. However, extended periods of hot and humid weather, and other forms of heat exposure (such as during exercise) can lead to electrolyte imbalance problems, including symptoms of dehydration.

A number of surveys have shown that 60%-75% of Americans do not drink enough fluids. Keeping your body hydrated optimally, especially when you lose a lot of fluid, will protect you from ailments, heat exhaustion, and symptoms of dehydration.

Athletes, outdoor workers, young children, the elderly, and people with gastrointestinal problems are particularly susceptible to the effects of dehydration.

What should you do to protect yourself from dehydration and electrolyte loss? Drinking enough water, controlling thirst and urinating frequency will help prevent symptoms of dehydration.

What is dehydration?

Dehydration occurs when there is a significant decrease in the amount of water in the body.

There are three main types of dehydration, depending on the type of fluid missing:

1. Hypotonic or hyponatraemic dehydration: loss of electrolytes, predominantly sodium.
2. Hypertensive and hypernatraemic dehydration: loss of water.
3. Isotonic or isonatraemic dehydration: loss of water and electrolytes.

Any of these types of dehydration can be mild, moderate, or severe.

• Weak form involves a loss of about 2% of the total fluid.
• With moderate leakage, the body loses 5% of fluid.
• In severe dehydration, the body loses about 10% of fluid. This is a life threatening condition.

When a person becomes dehydrated, the following happens:

Dehydration is the loss of large amounts of fluid in the body. In other words, the body needs more fluid to function properly than it receives. As a rule, these liquids include water ( H ₂ O ) or electrolytes, or both.

Electrolytes are substances that the body needs at some level to transmit electrical signals, maintain pH balance, and bodily functions such as heart rate and nervous system signaling.

The body contains electrolytes such as:

• calcium
• sodium
• potassium
• chlorine
• magnesium
• bicarbonate

Certain electrolytes, potassium, sodium and chloride ions, make up the “most important” electrolytes responsible for hydration.

Some parts of the body are more electrically connected than others, so they need more ions (electrolytes). The most sensitive to electrolyte balance and hydration (and hence fluid loss) are the brain, central nervous system, and musculature.

Electrolytes can play different roles and affect fluid levels in the body in different ways:

• Too much sodium can cause hypernatremia. High sodium intake is typical for people with a “Western diet”, which includes a large amount of processed foods.
• Potassium plays a key role in regulating heart rate and muscle function. Deviations from the norm (excess or lack of this substance) can lead to heart failure and changes in blood pressure levels. Now many are deficient in potassium, the situation is exacerbated by the consumption of large amounts of sodium.
• Chlorine is responsible for the balance of fluids in the body. A significant increase or decrease in the amount of chlorine can lead to serious problems and even death.
• Magnesium is essential for muscle contraction, healthy heart rhythm, nervous system function, strong bones and strength. It reduces anxiety, improves digestion and maintains a balance between protein and fluid. Magnesium deficiency is very dangerous and can lead to symptoms of dehydration.

A number of hormones also control the activity and concentration of electrolytes in the body. Electrolytes are predominantly produced in the kidneys and adrenal glands. They are controlled by hormones such as rennin, angiotensin, aldosterone, and antidiuretic hormones.

Symptoms of dehydration

When you’re dehydrated, you don’t just feel thirsty. Symptoms of dehydration include tension in the neck and jaw, constipation, vomiting, and prolonged muscle spasms.

Some of the most common signs and symptoms of dehydration include:

• dry mouth
• drowsiness
• feeling thirsty
• decreased frequency of urination
• muscle weakness
• fatigue
• headache
• dizziness
• nausea
• diarrhea

A recent study demonstrated that dehydration can affect mood, cognition, concentration, visual quality, perception, memory, attention, psychomotor skills, and memory. This is quite natural, because our body as a whole is 60% water, while muscles are 75%, and the brain is 85%.

Another common sign of dehydration is digestive problems, including in young children. The muscles of the digestive tract need enough water to contract and eliminate waste products. For this reason, too much or too little water and/or electrolytes can lead to diarrhea, constipation, cramps, and hemorrhoids.

In the elderly, dehydration is one of the leading causes of hospitalization. During the hot period, many older people experience a lack of fluid in the body and other ailments.

If dehydration progresses over time, more serious and dangerous symptoms may occur, including:

• intense thirst
• irritability
• feeling of confusion
• severe dry mouth and mucous membranes
• sunken eyes
• no sweating
• lack of tears
• infrequent or no urination
• sunken fontanelle in infants (“soft area” on the head)
• after pressing the skin is not restored (due to lack of fluid)
• low blood pressure
• palpitations
• fever
• delirium

It is easy to confuse signs of dehydration and hypernatremia. However, hypernatremia is characterized by loss of predominantly water rather than electrolytes.

Some of the symptoms of dehydration and hypernatremia are similar, although they can affect a person’s condition in different ways.

Hypernatremia may be milder than dehydration, but some symptoms are more noticeable and severe.

Symptoms of hypernatremia include:

• warm velvety leather
• dry mucous
• complaints of intense thirst
• convulsive contractions
• lethargy
• irritability
• feeling of confusion
• stiffness of muscles and joints
• convulsions

Causes and risk factors

Dehydration can happen for a variety of reasons, from poor nutrition to a fever.

Among people who are at risk of developing symptoms of dehydration:

• infants and small children. The rate of fluid metabolism in young children is 7 times higher than in adults, and the metabolic rate relative to body weight is 2 times higher. These factors affect the level of fluid in the body, as well as the reluctance of many children to drink plain water.
• elderly people. Many older people do not consume enough food and water. Sometimes they lose the ability to feel thirsty or hungry, or simply get used to constantly experiencing symptoms of dehydration.
• people with chronic diseases, especially if the symptoms of these diseases include vomiting and diarrhea.
• people with fever or viral diseases. Scientists have found that vomiting, viral diseases of the stomach and fever contribute to a decrease in the amount of fluid intake and lead to the loss of electrolytes as a result of bouts of vomiting.
• people in the postoperative period. Due to poor health during the recovery period, they may not consume enough water.
• endurance athletes.
• residents of highland areas.
• people living or working in very hot, humid environments. Under such conditions, the amount of fluid consumed should be doubled or even tripled.
• farmers, miners, military personnel, construction workers, firefighters, forestry, parks, recreational and industrial workers. These professions are associated with high physical activity, as a result of which the rate of fluid excretion increases.
• people who experience excessive sweating, which leads to an increase in the amount of fluid lost.
• people who consume predominantly foods low in minerals and other nutrients.
• people suffering from digestive problems that interfere with the normal absorption of nutrients from food.
• people suffering from hormonal and endocrine disorders that can affect the frequency of urination.
• people taking certain types of medications, such as drugs to treat cancer, heart disease, and hormonal imbalances. These drugs may include antibiotics, diuretics, and corticosteroid hormones.
• people suffering from kidney disease or damage. The kidneys play an important role in regulating blood chloride and excreting potassium, magnesium and sodium.
• patients undergoing chemotherapy. Treatment can cause a number of side effects, including low or deficiency of calcium, changes in potassium levels, and other electrolyte deficiencies.

Natural treatment

1. Drink enough water every day

What is the fastest way to deal with dehydration? In many cases, simply drinking more water is sufficient.

It is very important to learn to listen to your body and drink water when needed throughout the day. Water is the best way to prevent and fight dehydration, especially during the hot summer months when we sweat more than usual.

The 8 glasses of water a day recommended by many experts is generally sufficient to maintain healthy electrolyte levels and protect against symptoms of dehydration. When exposed to high temperatures, during or after training, we also recommend drinking water.

Diet, age, physical activity and body weight are factors that determine the amount of fluid needed. Drink when you’re thirsty and watch for signs of dehydration.

How do you know if you are drinking enough water? You are drinking enough if you urinate at least every 3-4 hours.

Your urine doesn’t have to be dark yellow, but it doesn’t have to be colorless either. Usually, after drinking 8 glasses of water, it has a pale yellow color, but it all depends on your individual characteristics.

Women during pregnancy and lactation need an additional amount of fluid (10-13 glasses per day) to protect themselves and the baby from dehydration and deficiency of any substances. The same applies to teenagers, as this is a period of active growth and development. People who take antibiotics, diuretics, blood pressure medications, hormones, and cancer drugs also need to drink more water as they lose more fluid.

2. Eat more watery foods

Foods that naturally increase fluid levels in the body include:

• coconut water or coconut milk
• celery
• melon and watermelon
• cucumber
• kiwi
• bell pepper
• citrus fruits, e. g. orange, grapefruit
• carrots
• fermented milk products, e.g. yoghurt, kefir
• pineapple

Other good sources of water are:

• banana
• grapes
• bitter melon
• papaya
• lettuce
• berries
• avocado
• zucchini
• tomato
• radish

These foods make great alternatives to foods high in sodium, such as processed foods, canned foods, frozen foods, and processed foods.

As you noticed, the foods that increase the amount of fluid in the body are mainly vegetables and fruits. They contain not only water, but also valuable electrolytes.

For this reason, tropical fruits such as mango and pineapple are so popular among residents of hot regions, such as the equatorial belt. The longevity of Costa Rica’s Blue Zone residents, for example, regularly consume foods that contain water, including tomatoes, oranges, and mangoes.

3. Try a healthier alternative

If you can’t drink plain water in large quantities, you might be interested in learning about alternatives. Coconut water, for example, is also excellent at quenching thirst.

Coconut water contains many beneficial substances, including potassium, amino acids, enzymes, growth factors and minerals. In fact, the chemical composition of coconut water is very similar to that of human blood, making it an excellent remedy for combating dehydration and rehydration.

Other drinks that can help provide the body with the moisture it needs include:

• homemade vegetable juices
• fruit smoothies
• vegetable balls, frozen or pureed vegetables
• herbal teas
• sparkling water with fruit slices
• warm water with freshly squeezed lemon or lime juice and a little honey
• hot water with fresh herbs and spices such as ginger, peppermint or dandelion
• coconut kefir
• kombucha
• bone or vegetable broth

Do not forget about drinks that contribute to dehydration and the appearance of symptoms of dehydration. These include alcohol, caffeine in large quantities, sweet carbonated drinks. All of them increase the frequency of urination, the loss of electrolytes, and when combined with a lot of sugar, they contribute to the development of inflammation and worsening the symptoms of dehydration.

4. Replenish fluids during and after training

During a period of high physical activity, we lose electrolyte balance due to increased sweating. To avoid this, you need to consume more water. On training days, we recommend drinking an additional 3 glasses of water (one before training, one during and one after).

In the case of intense and prolonged training, it is worth including drinks with an additional content of electrolytes, including sodium chloride and potassium chloride, in the diet. The problem is that most sports drinks are high in added sugar and synthetic flavors, so look to more natural alternatives like coconut water.

After training, we also recommend that you recuperate with a balanced meal, while not forgetting to drink water throughout the day. If you feel dizzy or have cramps, drink water and something with electrolytes immediately.

5. Drink more when you are sick

If you get sick, have a fever, vomit, have diarrhea, or have intestinal problems (such as inflammatory bowel disease), watch your fluid intake.

Dehydration caused by the disease can lead to complications, including kidney and urinary tract stones, bladder infections, and even heart failure. Drinks fortified with electrolytes can help manage vomiting and diarrhea.

Risks and side effects

Moderate dehydration can affect everyone, but in children and people with serious illnesses, symptoms of dehydration can be especially dangerous. If the frequency of urination has noticeably decreased, you should immediately consult a doctor, as the reasons for this can be life-threatening.

Elderly people and people in the period of illness can suffer from dehydration as a result of age-related changes and the development of inflammation. Symptoms may include nutritional deficiencies, urinary incontinence, constipation, and confusion.

Older adults and children alike often refuse to drink enough regular water, which can increase the risk of dizziness, fainting, urinary tract infections, gum and tooth disease, kidney stones, and chronic constipation.

Conclusion

• Dehydration occurs when the body loses more fluid than it receives.
• What are the symptoms of dehydration? Symptoms of dehydration may include dizziness, chills, constipation, headaches, increased thirst, irritability, and loss of concentration.
• Dehydration can lead to complications such as kidney damage, heart problems, fainting, blurred vision, loss of balance, and even seizures.
• To combat dehydration naturally, you need to drink more water throughout the day (and other drinks that increase the amount of fluid in the body), avoid alcohol, high amounts of sugar and caffeine, eat more fruits and vegetables that contain water, and also replenish the level electrolytes during or after training, as well as during the period of illness.

Take care of yourself and loved ones,
buy only healthy products!

Dehydration is the most important thing!

It will seem strange to many that dehydration is discussed today, when the issue of the availability of high-quality drinking water has long been resolved. Open the faucet – drink! Are you afraid to drink tap water? Right. Install a water filter and drink safe water. Is the problem of chronic dehydration far-fetched? Is it possible: to suffer from a lack of water in a modern metropolis, replete with restaurants, bars, cafes?

Since we are asking this question, the answer is probably yes. Why can dehydration occur? What is chronic dehydration? What are its symptoms and how to avoid it? We will try to answer these and many other questions.

What is called dehydration?

Dehydration occurs as a result of insufficient intake of fluid or excessively active, pathological excretion of it. Indeed, along with the liquid, a person loses vital electrolytes and mineral salts. And water is excreted from the body constantly: when breathing, sweating, while visiting the toilet.

Causes of dehydration

Most people mistakenly think that in the modern world one can suffer from dehydration only if one gets into some extreme conditions: getting lost in the forest, mountains, hitting the epicenter of an earthquake or hurricane. However, dehydration is much more often the result of various ailments, such as difficulty swallowing, coma, prematurity at birth, severe poisoning or acute intestinal infections, severe brain damage.

Dehydration is also caused by such pathological conditions as:

• hyperventilation of the lungs, in which the body is able to release more than a liter of fluid per day only through breathing;
• polyuria in diabetes insipidus, pyelonephritis;
• lack of electrolytes (potassium, sodium and chloride ions help retain water in the body), which are lost during diarrhea, vomiting, burns, open wounds, profuse sweating and through the kidneys, while taking diuretics.

In addition to the dehydration caused by the described conditions, there is such a thing as chronic dehydration. It is this state of affairs that is now causing great concern among specialists. The fact is that people suffering from such a condition themselves may not suspect for a long time that the body is working on the verge of possibilities. After all, with a lack of water in the body, all vital organs and systems suffer.

• Cardiovascular system: blood thickens, blood flow slows down, cardiac output decreases, systolic pressure drops;
• Central nervous system: hallucinations, convulsions, coma;
• Kidneys: the cleansing functions of the kidneys are reduced, which leads to an increase in the content of creatinine, urea, uric acid in the blood. The risk of a blood clot, blockage of the renal veins increases.
• Gastrointestinal: impaired absorption of nutrients, the process of digestion.

Watch out for alarms

Our body is a finely tuned instrument: it reacts almost instantly to changes that threaten its well-being. So, we used to consider dry mouth as the main sign indicating a lack of fluid. However, by this time the body had already begun to suffer and took measures to save, limiting some of its other functions. The degree of dehydration is measured in% and is conditionally divided into several groups with the corresponding symptoms:

• 1-2% – a person feels weakness, nausea, dizziness, bad breath appears.
• 4-5% – the same symptoms, but more pronounced. This level of dehydration must be familiar to those who prefer coffee while at work and forget to drink water.
• 6-8% – the complexion, mood changes, the person becomes aggressive. This state is achievable only with a fairly long intentional or violent refusal of the liquid.
• over 10% – cells begin to die, organs and tissues are involved in irreversible processes.

Stop dehydration!

Remember that a person cannot live even 10 days without water. But remember also that an excess amount of fluid drunk is also harmful to the body, as its lack. Calculate the amount of water you drink, based on the fact that each kilogram of your body needs 30 ml of water per day.

Try to limit the consumption of foods that promote fluid loss: coffee, tea, soda. Do not abuse canned food, pickles, smoked meats. Do not forget about the importance of water in our life and be healthy!

How to drink water properly

Water quality does not always meet our high standards. Of course, drinking water with a high content of chlorine or particulate matter is harmful. Making tap water drinkable is as easy as installing a reverse osmosis filter. This is the easiest and fastest way to deal with most pollution.

For example, the Atoll A560E filter, an inexpensive American brand system (made in Russia). Provides high-quality five-stage cleaning. There is no better solution for a house or a city apartment.

Timely replacement of the filter cartridges guarantees consistently high cleaning quality. Even the smallest members of the family can drink such water. But having a filter will not protect you from dehydration unless certain rules are followed.

3 simple rules

Do you want to feel good, be strong, healthy? We recommend drinking properly.

Rule #1. Timeliness

In order for the liquid to be absorbed, it is best to consume it approximately 30-40 minutes before a meal. The best time is morning, before breakfast, evening, some time after dinner. Small portions should be consumed throughout the day.

Rule #2. Sufficient amount

Drink about one and a half liters per day. In the process of sports training or hard physical work, as well as during the heat, more water is required. Watch the color of your urine. If it has almost no color all day, then you get enough liquid. If it has a bright saturated color and a noticeable smell, you should increase the amount of liquid consumed.

Rule #3. Don’t wait to be thirsty

Don’t wait to be thirsty to take a few sips. Researchers say that when a person is thirsty, he is already missing about half a liter. This cannot be allowed.

If you follow these simple rules, you will get enough water to keep your body in excellent condition.

What exactly can and should I drink?

Juices, teas, coffees, sodas, alcohol… All of these drinks should not replace regular water. Yes, they will not allow you to die from dehydration, but the benefits from them are minimal, sometimes the harm is much greater. Some need to be abandoned altogether, the use of others should be reduced to a minimum.

But water can also be different. What options do Belarusians like?

1. bottled,
2. mineral,
3. filtered

The first option is not bad. The only thing is the quality of the container, i.e. plastic bottles are not always high. This means that harmful substances can get into the liquid that we plan to use for food purposes. Also, it is not very convenient to carry heavy bottles from the store, or order them at home.

Mineral water is not the best option. It has a lot of minerals. And if you use it a lot (i.e. more than doctors recommend), health problems are not excluded (for example, kidney stones, gallbladder, etc.). It is important to remember that mineral water, therapeutic and medicinal table, is a medicine that must be used in the doses recommended by doctors.

Filters allow you to drink the right water. A professionally selected device will quickly remove harmful components from the liquid and make it tasty. The filters are not so expensive, they have high efficiency.

The importance of maintaining pH balance for the body

The pH of water is its acidity, a measure of the activity of hydrogen ions. The level of acidity of water is one of its most important characteristics. If it is close to ideal, the product brings only benefits to a person. And we are not unfounded. Our statements are based on data obtained from research conducted in America.

Each product, based on the discovery made, has its own acid load. It is formed on the basis of the interaction of the components of the substance. It is simply defined as acidity minus alkalinity.

If the food contains elements that promote the formation of sulfuric acid, as well as organic acids, then an acidic environment dominates. And the acid load in this case has a positive value. If the food product contains elements that form alkaline bonds, then the value of the acid load will be negative.

Scientists emphasized that if a person eats unbalanced, there are “acidic” foods in his diet, he consumes harmful fluids, this will inevitably lead to acidification of his body. This is the reason for the destabilization of the work of all systems, as well as violations of the flow of biochemical reactions in the body.

In order for human health to remain unchanged, it is important to achieve a balance, i.e. Consume both alkaline and acidic foods equally. And if the bias is inevitable, let it be better in favor of alkaline. This also applies to water and other liquids that we tend to consume.

What kind of water is optimal for the human body?

Now we are looking for an answer to the main question that worries many readers: “Which liquid has the optimal acidity for a person? How to prepare water for drinking so as not to harm the body?”

Experts have the answers to these questions. They release:

• Alkaline PH,
• Neutral PH,
• Acidic PH.

Home filtered or still mineral water is best for food purposes in terms of acidity. Tap water usually has a neutral pH. But soda, beer, wine, and sweet soda have an acidic pH and are not recommended for people who want to maintain their health at a decent level.

Foods and liquids with a low pH, among other things, contribute to the depletion of calcium and magnesium, as well as potassium, from the body. And in order to maintain balance, you need to constantly use these minerals additionally, in the form of medicines and dietary supplements. Otherwise, brittle bones and joint diseases threaten.