How To Rehydrate Fast
What Is Dehydration?
Almost every living being needs water to survive, and the same can be said for us. Our body’s every organ, tissue, and cell needs water to function, repair and grow. Water also helps in blood circulation, waste removal, regulating water temperature, lubricating joints, etc.
However, the body cannot properly function if it gets dehydrated. Dehydration is the loss of more water or fluid from the body than the amount of intake and can cause several problems. Sweating, diarrhoea, vomiting, and diuretic medicines that increase fluid loss in an individual can cause dehydration.
Some people (including children, adults, and elders) are more prone to dehydration than that of others. Also, people suffering from certain medical conditions like diabetes and kidney diseases are more prone to dehydration.
What Are Some Of The Common Signs And Symptoms Of Dehydration?
The common symptoms or signs of one suffering from dehydration are:
- Increase of thirst feeling
- Less frequent urination
- Tiredness and Dizziness
- Dry Skin
- Urine colour: It is said that the paler the colour of one’s urine is, the better hydrated they are normally. However, urine colour can change for various other reasons than sole dehydration. Hence, the urine colour is not the most efficient indicator for dehydration.
Some Of The Best Ways To Rehydrate Quickly
This shouldn’t come as a surprise that one of the best and a very affordable way of staying hydrated is by drinking water. And the added benefit of drinking water to hydrate or rehydrate is that unlike many other beverages drinking water does not include any added sugars or calories. Hence, water is ideal for drinking at any time of the day, be it during a workout or the first beverage drinking in the morning.
For most people, drinking water is sufficient for rehydration, but some people not only dehydrate but also lose sodium through extensive sweating.
Are you someone whose eyes stings because of sweats and you also get frequent muscle cramps? If yes, you might be dehydrating fast and losing a lot of sodium because of sweating. Then make sure to replace not just the fluid but also the sweat lost because of sweat.
However, suppose you are not participating in intense, long physical activities in a warmer environment. In that case, the sodium you might lose because of sweat can be easily replaced by eating a balanced diet.
2. Drinking Milk
Milk other than having excellent hydrating properties it additionally supplies a host of nutrients. Researches show that low fat and skim milk can rehydrate and provide protein and other vital nutrients. Milk is said to be as good as sports drinks that can energize you after an intensive workout.
There are high concentrations of electrolytes in milk; hence, it naturally balances the amount of water in one’s body. The reason why milk is an ideal post-exercise beverage because it has high protein contents that kick-start muscle repair.
However, one should keep in mind that milk consumption just after exercising has the potential of causing stomach discomfort like bloating. People should also consider that milk consumption for rehydration is not an appropriate option for those who have lactose intolerance or some milk-related issues.
One should also not consume full-fat milk during illnesses like vomiting and diarrhoea, for the beverage can worsen the patient’s condition. However, if none of the milk-related problems applies to you, then you can enjoy a glass of milk every day.
3. Drinking Tea Or Coffee
A moderate amount of tea or coffee consumption creates a rehydrating effect similar to that of water. However, there is stimulant caffeine present in tea and coffee, which acts as a diuretic for it can cause transient dehydrating in excess amounts.
There is a significant difference between the hydrating ability of tea, coffee and water. However, these beverages can be made better for rehydrating purposes if additional elements like almond milk, some spices, lemongrass, etc.
4. Fruits And Veggies Consumption
Vegetables and fruits make an ideal hydrating snack as it contains 80-99 % water. If we compare the amount of water present in refine foods such as crackers, cookies, chips and cereals, they only contain 1-9% water.
Some of the fruits and vegetables containing most extensive water content are oranges, carrots, grapes, melons, berries, spinach, lettuce, and melons. Frozen fruits and vegetables are equally nutritious, just like the corresponding fresh items and for some cases, they are healthier.
Sometimes it takes days or weeks before fresh vegetables or fruits make their way to one’s plate. During that period, oxidation takes place, which may cause nutrient loss. Whereas, frozen vegetables or fruits soon after harvesting, recollects majority of their nutrients.
5. Oral Rehydration Solution (ORS)
To prevent and treat diarrhoea or vomiting, leading to dehydration, a specialized formula is put into use known as Oral hydration solutions.
They are also known for treating or preventing hangovers. These solutions are aqueous and usually contain electrolytes such as chloride, sodium and potassium, and sugar mostly in the form of dextrose.
Although the oral rehydration drinks help replace all the lost liquids and electrolytes from one’s body, they are a bit expensive for some. Fortunately, one can either buy the ORS or make their rehydration solution in their home by using common kitchen ingredients water (about 1 litre), salt (six teaspoons) and sugar (half teaspoon).
6. Eating Soup
Soups, especially broth-based soups, are a great source of hydration. Vegetable soup or chicken noodle soups not just contain water, but it also contains sodium which is useful while rehydrating oneself.
When someone sweats, especially while exercising their body loses sodium. Soups help in substituting this. But one should try to make soups at their home because most canned soups contain high sodium amount.
7. Getting IV Drip
One can quickly reduce dehydration and restore their body using IV treatments, which contains hydration and minerals and vitamins.
IV treatments permit nutrients to bypass the digestive path and permits for immediate absorption. Therefore, one can almost immediately feel the profits of hydration.
Hope this article has helped readers understand the ways to beat dehydration.