When you get enough fluids on any typical day, you might feel a boost in energy levels, improved focus and cognitive performance, and a more efficient metabolism. But a day out in the heat or completing an intense workout can quickly deplete your fluid levels. In such circumstances, a glass of water is sometimes not enough to rehydrate. Here, health experts offer insight into how to hydrate fast so you can feel like yourself again in no time.
What Is Healthy Hydration?
It’s a well-known fact that staying hydrated is important for overall health, and many pre-packaged drinks and powders claim to do the trick. According to the Centers for Disease Control and Prevention (CDC), healthy hydration means consuming enough water and natural fluids for your body to function properly.
Of course, this varies for each individual based on body weight, age, activity level, and heat exposure. However, as a rule of thumb, drinking 15.5 cups of fluids per day for people assigned male at birth and 11.5 cups for those assigned female at birth is recommended.
Signs of Dehydration
Dehydration can be easy to spot. Symptoms include dry mouth, dark yellow urine, tiredness, and headaches, says Vanda Carapichoso. “If you’re experiencing severe symptoms like extreme thirst, dark urine, dizziness, confusion, or rapid heartbeat, it’s wise to seek medical help for an IV,” Carapichoso advises.
Otherwise, staying hydrated takes constant effort. It’s important to remain in tune with your body to watch for signs of thirst. Underlying health conditions and medicinal routines can also make increased hydration a must. So talk to your healthcare provider for personalized advice on maintaining hydration levels appropriate for your health, age, and needs.
When Extra Hydration Is Necessary
Both experts say that severe dehydration symptoms must be treated with an IV under a physician’s care. For most instances of mild dehydration, rehydration can usually be managed at home with water, nutrient-rich foods, and rest. But, there are moments when drinking more than usual can be beneficial. Here are instances when you must pro-actively hydrate more than normal.
High Altitude
Due to the high altitude and low humidity, airplane cabins can be surprisingly dry. “This can cause you to lose more fluids when you breathe,” Braunstein explains. Plus, long trips can throw off your normal schedule of drinking water. Drink water before, during, and after the trip to avoid dehydration.
People who live in or visit high-altitude places are also encouraged to drink more water because sun and wind exposure can deplete the body of fluids at a faster rate than when closer to sea level. When in a high-altitude area or environment, it’s important to consistently drink water and fluids to replenish the loss.
Extreme Heat
Hot and humid weather can also cause the body to lose fluids, so increase fluid intake to make up for anything the body loses in sweat. Keep this in mind when working outside, having a fun day at the beach, or whenever prolonged heat exposure occurs. Carry a refillable water bottle with you to help you stay hydrated.
Illness
Sickness is another instance when your body can rapidly lose a lot of fluid. Fever, vomiting, or diarrhea call for electrolyte-rich drinks, lots of water, or (at times) oral rehydration solutions. Some medical procedures also lead to fluid loss, Braunstein says, so consult your doctor for tips on how to rehydrate after any surgeries or medical procedures.
Intense Exercise
Braunstein explains that during exercise, our bodies lose a lot of fluid through sweating, especially in high-intensity training, long-distance running, or intense sports. “It’s important to drink water before, during, and after exercise to keep chemical balance and avoid getting dehydrated,” Braunstein adds. Take breaks during your workout to sip on water and avoid dehydration.
Aging
Hydration is crucial for older adults. As we age, we are more prone to dehydration because our appetite and thirst tend to diminish. At the same time, though, older adults are also likely to be taking medications that increase dehydration. Carapichoso says to encourage small sips of water throughout the day, even if your loved one doesn’t feel like it, to rehydrate consistently but quickly.
How To Hydrate Fast At Home
Depending on the level of dehydration, it can take anywhere from a few minutes to a few days to rehydrate your body. Mild dehydration can be reversed in as little as five minutes, though rest and continued fluid replacement are essential for a full recovery. Moderate or severe dehydration can take hours, even days, to be cured.
For severe dehydration symptoms, it’s best to seek medical attention.5 For less severe cases of dehydration when medical help is not required, it’s possible to hydrate efficiently and conveniently at home. Follow these tips for rehydrating quickly and safely.
Drink Water
Drinking water is (of course) one of the best ways to hydrate and rehydrate your body. Braunstein recommends carrying a water bottle around as a reminder to drink up. Additionally, Braunstein suggests sipping through a straw to consume more with minimal effort.
Sip Electrolyte-Rich Drinks or Make Your Own
Braunstein also recommends drinking coconut water, which contains essential electrolytes, a group of nutrients that help restore, regulate, and circulate fluids in the body. The vital minerals categorized as electrolytes include potassium, sodium, magnesium, calcium, and more. Together, they can speed up fluid absorption and improve overall health.6 Other rehydration solutions include caffeine-free herbal teas, nutrient-rich clear broth or soup, and Oral Rehydration Solutions (ORS) with a balanced blend of electrolytes and carbohydrates.
Carapichoso says you can also make your own electrolyte drink recipe with water, salt, and sugar. The drink can be chilled or sipped at room temperature to replenish electrolytes lost during vigorous exercise, extremely hot weather, or other activities involving excessive sweating and exertion.
The mix of glucose and sodium may be odd to the palate but is great for restoring fluid balance in the body in circumstances where fast rehydration is necessary. To make this simple and hydrating electrolyte drink at home, simply mix 1 liter of water, 1/2 teaspoon of salt, and two tablespoons of sugar. That’s it—drink and enjoy!
Eat Water-Rich Foods
Water and fluids aren’t the only way to stay hydrated. There are plenty of hydrating foods to eat throughout the day—especially fruits and veggies—that can help increase your daily fluid intake. Snack on water-rich fruits like watermelon, strawberries, grapes, cantaloupe, oranges, or hydrating vegetables like cucumbers and celery, Braunstein suggests.
Avoid Dehydrating Foods
Rehydration is not just about knowing what to consume; it’s also about knowing what to avoid. Though counterintuitive, some drinks can dehydrate you rather than help hydrate. Likewise, some foods deplete body fluids, requiring you to rehydrate after eating them. If you’re trying to hydrate fast, Braunstein recommends avoiding caffeine and alcohol, while Carapichoso says to limit added sugars, too.
