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.

What to Do About Dehydration (for Parents)

en español: Primeros auxilios: Deshidratación

Reviewed by: Melanie L. Pitone, MD

Primary Care Pediatrics at Nemours Children’s Health

Dehydration is when there is not enough water in the body. In children, it is often caused by vomiting, diarrhea, or both. Kids who are dehydrated need to replace the water, along with salt and sugar. This is called rehydration. They can rehydrate by drinking small amounts of liquids often.

What Are the Signs & Symptoms of Dehydration?

Signs of dehydration include:

• a dry or sticky mouth
• few or no tears when crying
• eyes that look sunken
• in babies, the soft spot (fontanelle) on top of the head looks sunken
• peeing less or fewer wet diapers than usual
• crankiness
• drowsiness or dizziness

How Do I Treat Dehydration?

If your child has signs of dehydration, call your doctor.

Mild dehydration often can be treated at home. The doctor may recommend that you give oral rehydration. Here’s how to do it.

Things you’ll need:

• Liquids for your child to drink. The best liquid for dehydrated kids is an oral rehydration solution, like Pedialyte® and Enfalyte® (and many stores also have a store brand). It has the right amounts of water, sugar, and salt to help with dehydration. You can buy it without a prescription at drugstores or supermarkets. If you can’t get oral rehydration solution, talk to your doctor. Other liquids can help with dehydration.
  • If you breastfeed your child, you can keep doing so. If your child is feeding less than usual, also give the rehydration fluids.
  • Don’t give babies plain water instead of oral rehydration solution. It doesn’t have the right nutrients for babies with dehydration.
  • Older children also can have electrolyte ice pops.
  • Don’t give sports drinks, soda, or full-strength (undiluted) fruit juice. They have too much sugar and can make some symptoms worse.
• A small medicine cup, medicine syringe, or spoon or to give the fluids with. 
• A clock or timer (such as on your phone). 
• A way to keep track of what your child drinks. Tracking on a piece of paper or a note on your phone will work fine.

1. Go slow. Give your child a small amount of liqui every 5 minutes or so and make a note to keep track. 

• Babies and toddlers can start with 10 ml (2 teaspoons).
• Older kids can start with 15 ml (1 tablespoon).

2. Set a timer as a reminder to keep going. Some kids might enjoy making it a game. For example, if your child is listening to music, every time they hear the title or chorus or a new song starts, it’s time to take a sip.

• After your child has gone 2 hours of taking sips without vomiting, you can stop using the timer and give them larger amounts of liquid to drink less often and offer small amounts of food if they are hungry.

3. Be ready for common challenges, like if your child:

• Refuses to drink. If your child refuses a few doses, take a 15- to 20-minute break and try again in a little bit.
• Needs a nap. A short nap is OK. Just wake them up to drink after an hour or so.
• Has vomiting. If your child vomits, take a 15-minute pause before trying sips of liquid again. Don’t give medicines for diarrhea or vomiting unless the doctor recommends it.

When Should I Call the Doctor About Dehydration?

Call the doctor if your child:

• won’t take anything to drink for more than a few hours
• is under 1 year old and is drinking only oral electrolyte solution (no breast milk or formula) for 24 hours
• vomits more than a few times in 24 hours
• has vomit that’s bright green, red, or brown
• hasn’t started eating some food within 3–4 days
• still has signs of dehydration after you have tried rehydration
• doesn’t seem to be getting better

Get emergency medical care if your child is very sleepy or isn’t responding to you.

What Can Help Prevent Dehydration?

Whenever your child gets sick, give extra liquids or oral electrolyte solution to prevent dehydration. Give small amounts often, especially if your child is vomiting.

Kids should drink often during hot weather. Those who play sports or are very physically active should drink extra liquids beforehand, and then take regular drink breaks (about every 20 minutes) during the activity.

Reviewed by: Melanie L. Pitone, MD

Date reviewed: June 2023

Share:

/content/kidshealth/misc/medicalcodes/parents/articles/dehydration-sheet

What is the danger of dehydration and how to help the body

March 10, 2023
18:26

/en. freepik.com/

You can live without food for about a month, and without water for a week. Dehydration is a significant lack of water in the body. In the best case, it will lead to malaise and poor health, and in the worst case, to death.

Types and causes of dehydration

The causes of dehydration are varied, but most often these are diseases that are accompanied by sweating, vomiting and diarrhea. There is an excessively high and rapid loss of fluid.

Its development is also affected by malnutrition, exercise, hot climates and debilitating diets.

You need to understand that dehydration is different. If at 1% you feel intense thirst, headache and general malaise, then at 10% you will have convulsions and body cells will begin to die. Death occurs at 20% dehydration. It is especially dangerous for children, because of the small weight, the symptoms develop much faster.

Dehydration can be divided into several conditional stages. With a lung, there are still no disturbances in the processes in the body, however, a person begins to lose weight, get tired and be absent-minded.

In moderate cases, the initial symptoms are aggravated, the mucous membranes become dry, the eyes sink, tachycardia is detected. Changes in blood pressure (BP).

Severe dehydration threatens with hallucinations, loss of consciousness. There are problems with urination, the skin becomes bluish, blood pressure becomes significantly lower than normal. This condition is a direct threat to health and life.

How to avoid dehydration?

To do this, you need to maintain your water balance in the norm.

During illness, especially in case of poisoning, you should drink plenty of pure water.

With increased physical activity and in hot weather, it is also necessary to increase fluid intake. The use of watery vegetables – cucumbers, tomatoes, celery will also help.

One cannot endure thirst. If such a feeling appears, you should not ignore it. A good prevention is the daily use of 1.5 liters of water.

Staying in hot and stuffy rooms should also be avoided.

What to do about dehydration?

If dehydration has caught up, you need to know how to deal with it. At a mild stage, assistance is provided on an outpatient basis, the remaining categories of patients should be hospitalized.

For mild dehydration, it is recommended to drink large amounts of salted fluids and pharmacy rehydrators. If you start therapy in a timely manner, the symptoms completely disappear within 1-2 days.

Significant dehydration is a direct indication for intravenous infusion of solutions. Their volume depends on the degree of pathology.

In severe cases, doctors prescribe more serious drugs. It may even require artificial maintenance of vital functions.

Earlier we talked about the most popular reasons for detoxing.

science
health
water
dehydration
society
news
medicine
sci-pop
Look around/interesting

Dehydration in dogs – causes, symptoms, treatment of dehydration in dogs in Moscow. Veterinary clinic “Zoostatus”

Signs
How to avoid dehydration
Diagnosis
Treatment

Dehydration occurs when the fluid content in the body drops below normal. This usually includes loss of both water and electrolytes: sodium, chloride, and potassium.

Dehydration can be caused by lack of food or water, or increased water loss due to illness or injury. Fever increases further fluid loss.

When there is a shortage of water in the body, fluid is redistributed from the cells, leaving the cells without sufficient fluid. This leads to dehydration. The degree of dehydration is based on the magnitude of this redistribution of water in the body. Dogs lose fluid through: breath, stool, urine and sweating (with shortness of breath, diarrhea, fever, vomiting, water loss increases). Dogs replenish fluids by drinking water or other fluids and by eating raw foods.

Features

Initial symptoms:

• Fatigue.
• Slowness and decrease in the number of movements.
• Excessive dyspnea.
• Changes in mood (animal seems more frightened).
• Eyes feel sunken and dry.
• Dry mouth, gums, nose.

Intermediate signs:

• Skin loses elasticity – pinch a little skin with your thumb and forefinger on the dog’s back. When you release the skin, it should immediately return to normal. When the tissues under the skin lose moisture, the skin fold is slower to retract. In extreme cases, the skin remains in a retracted position.
• Capillary refill time – press firmly with your index finger on the gum until it turns white. Remove your finger and watch how quickly the blood returns to the gums. A dehydrated dog will take longer to return blood than a normal dog.
• Rectal temperature remains > 40℃.

Final signs:

• Weakness of the hind limbs.
• Loss of balance and unsteady step.

How to stay hydrated

Maintaining a constant fluid level is just as important in dogs as it is in humans.

• Dogs lose a lot of water when they breathe heavily. Leave two or three bowls of water in different places so that the pet gets enough water.
• If the dog has not been able to fully drink for a long time, start rehydration gradually, allowing the dog a few sips every few minutes. Sudden intake of large amounts of fluid after a period without water can lead to vomiting and the dog will lose even more fluid.
• Do not let your dog drink a lot of water after a hard workout.
• Wait a few minutes after exercising, and then allow to drink, often, but little by little, every few minutes.
• If the dog shows some signs of dehydration, give him an electrolyte solution.
• Dogs that have been out of water for long periods of time may have trouble retaining water. Let them lick the ice so they get the fluid they need.
• If your dog refuses to drink for any length of time, consult your veterinarian!

Diagnostics

Blood tests, such as complete blood count and biochemistry, are important to try to find the root cause of dehydration, but may not show dehydration itself.

The most important tests are hematocrit and total blood protein. These tests can show if dehydration is present: if hematocrit and total protein are elevated, dehydration is present.

Determination of urine concentration can also help determine if the animal is dehydrated and if the kidneys are damaged.

Treatment

Treatment is to provide the body with the necessary fluids.