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Hydration

Feeling Dehydrated? Here are Tips How to Rehydrate Yourself Fast

how to rehydrate

Dehydration is one of the most common outcomes of not paying enough attention to drinking water while working, socializing, or doing any other everyday activity. And, not surprising enough, but a majority of us feel dehydrated most of the time in our daily routine.

“According to one survey, 77% of people do not drink enough water on a daily basis to meet their health requirements.”

When your body uses or loses more fluid than it takes in, dehydration occurs, and your body is unable to perform its normal functions due to a shortage of water and other fluids. If you do not replace lost fluids, you will get dehydrated

Rehydration is, thus utmost necessary to get your body’s fluid balance back on track. 

While drinking optimum amounts of water every day to keep yourself hydrated is the primary form of hydration, there are many other sources of rehydration you need to include in your daily routine to prevent lack of electrolytes and fluids in your body,

This article is your guide on how to rehydrate yourself and prevent dehydration during extreme cases.

Symptoms Of Dehydration

The symptoms of dehydration vary, right from mild and moderate to severe. It depends upon many factors like age, temperature, climate, lifestyle habits, extreme workout, other illnesses like diarrhea, vomiting, etc.

The symptoms include-

  • Extreme thirst
  • Less frequent urination
  • Dark-colored urine
  • Fatigue
  • Dizziness
  • Dry skin
  • Extreme headaches
  • Confusion
  • Irritability
  • Not sweating
  • Not urinating
  • Poor skin turgor, or skin elasticity
  • Trouble keeping down fluids

Why You Should Rehydrate?

The human body is almost 60-70% water. This is a clear indication as to why hydration plays a key role in overall health.

Maintaining the fluid and electrolyte balance of our body is very crucial to carry out daily metabolic functions. If you are dehydrated, your body does not work efficiently and tends to go into fatigue and restlessness way too quickly. 

Water is required for the proper functioning of every cell, tissue, and organ in your body. It aids in the regulation of body temperature, the lubrication of joints, the transfer of nutrients, the removal of waste, and the circulation of blood. 

If you’re dehydrated, which occurs when you lose more fluids than you take in, your body won’t be able to accomplish these functions properly.

As a result, you will not be able to carry out daily activities and even surviving the day would feel like a heavy and strenuous task to accomplish.

According to experts, the average woman should drink 11 cups of water each day, while men should drink 16 cups.

Also, not all of the optimum hydration requirements need to come from plain water. There are many sources of hydration in the form of food and beverages which can be as effective for restoring the lost fluid and electrolyte stores.

You can have electrolyte drinks, homemade energy drinks, coconut water, different kinds of water including flavored ones, etc.

Tips To Rehydrate

There are ways and trips that you can apply in your daily life to re-establish proper hydration. Remember, by the time you feel thirsty, you’re already dehydrated! 

That means you have to take care of your daily water and fluid requirements on a regular basis and not only when you start feeling thirsty or dehydrated all of a sudden.

Here are the top 5 tips on how to rehydrate yourself quickly and maintain the fluid balance of your body-

1) Consume Hydrating Foods

I said that before and I will say it again- Go beyond plain water to match your optimum fluid requirements. 

Water makes up 80-99 percent of certain foods. As a result, they are extremely hydrating. Some water-rich foods include-

  • Watermelon
  • Berries
  • Lettuce
  • Carrots
  • Oranges
  • Melons
  • Grapes
  • Spinach

Whatever fruit or vegetables you choose, aim for one and a half cups or two servings per day to replace a few of your regular 8-ounce glasses.

2) Catch up on ORS (Oral Rehydration Solutions)

Oral hydration solutions are formulas that are used to prevent and cure dehydration of diarrhea or vomiting.

They’ve also been touted as a way to speed up exercise recovery and avoid or treat hangovers. These are water-based solutions that typically contain electrolytes such as sodium, chloride, and potassium, as well as sugar.

Apart from commercial ORS powders available, you can also make your own solution at home. All you need to do is mix 6 teaspoons of sugar and ½ teaspoon of salt in 1 liter of water.

ORS drinks are one of the most effective ways to quickly rehydrate yourself recover the lost fluid and electrolytes.

3) Consume Water- There is no replacement for it!

Although emphasizing the point of consuming sources beyond plain water to keep yourself hydrated, I cannot stress enough that water should be the foremost and primary hydration solution for you.

Water, unlike many other beverages, has no added sugars or calories, making it great to consume throughout the day or while rehydrating, such as after a workout.

Drinking water is usually enough to rehydrate most people. If you’re a salty sweater, make sure you replace both the sodium and the hydration you lose via perspiration with a well-balanced diet.

4) Consume Milk- Uncanny but true!

To everyone’s surprise, research suggests that milk may be more effective than ordinary water at hydrating your body. 

Buy low-fat or skim milk to get the greatest hydration. The fat in ordinary milk slows the body’s ability to replace fluids.

Milk’s high-quality protein also makes it an excellent post-workout beverage for kicking-starting muscle repair and regeneration.

To know more about how milk can be a great beverage for you, read Milk Nutrition Facts You Should Know Before You Drink.

5) Soups for sure!

Soups can help hydrate you and make your meal more full if eaten before a meal. The soup contains sodium and water, the rehydration’s powerful combination. 

Toss in some vegetables for a nutritional boost, and you’re set to go.

Bottom Line

Hydration is by far one of the most crucial functions of the body and thus you will never get hold of everyone telling you about sipping water regularly. 

Make sure you consume all the sources you can get optimum fluid and electrolytes from. Plain water is the most important-remember! Too much water can also cause harm so know the right quantity.

Lastly, if you’re concerned about your hydration, don’t hesitate to contact your healthcare professional.

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