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Jan 30, 2024

How can you rehydrate yourself quickly?

In this modern lifestyle, dehydration and electrolyte imbalance are two of the common issues that people face. It affects your performance and mental awareness as you are not getting enough liquids and nutrients to perform at your peak. When you are dehydrated, you might reach out for plain water, but that wouldn’t be enough. Plain water might rehydrate you, but it won’t be effective in compensating for the loss of electrolytes. But is the loss of electrolytes real? When we sweat, we tend to lose a major portion of the water in our body. Let’s understand how to rehydrate your body effectively and prevent the chances of dehydration.

Understanding rehydration

It is the process of replacing the lost fluids and electrolytes. It is crucial when the body loses more fluids than it takes in. Dehydration can result from various factors, such as excessive sweating, vomiting, diarrhea, fever, or inadequate fluid intake.

Process of Rehydration

The process of rehydration typically involves the replacement of lost fluids through oral rehydration solutions. The steps might differ according to the severity of the dehydration but here is the general process-

Assessment of the dehydration

Examine the common signs and symptoms of dehydration, including decreased urine production, dizziness, a dry mouth, dark urine, and thirst.

Oral Rehydration

Drinking water might be adequate in mild cases of dehydration. Oral rehydration solutions (ORS) are frequently advised for mild dehydration. With the exact ratios of sugar, salts, and water, ORS facilitates better fluid absorption by the body.

Replenishment of electrolytes

If you are dehydrated from prolonged physical activity, perspiration, or certain illnesses, think about drinking electrolyte-containing beverages (like sports drinks). These can assist in reestablishing the proper ratios of potassium, sodium, and other vital electrolytes.

Gradual intake of food

When vomiting or diarrhoea accompany dehydration, it’s critical to wait for the stomach to settle before reintroducing solid foods.Start with foods that are simple to digest, such as toast, rice, crackers, or bananas.

Medical Attention

In cases of severe dehydration, you should seek medical advice and consult your doctor. Medical professionals may administer intravenous (IV) fluids to rapidly replenish fluids and electrolytes.

What is the quickest way to rehydrate your body?

After an intense workout or yoga session, you need to compensate for the fluid loss through rehydration. Here is how you can quickly rehydrate your body-

Have water first

You need to have water first when you feel dehydrated. WaterMinder calculates the ideal water intake on the basis of age, gender, weight, and other factors. You can drink water at regular intervals with the help of regular reminders from the app.

Consume water rich fruits and vegetables

You can have water rich fruits and vegetables to replenish the lost fluids. It is said that around 20% of the water intake comes from a water rich diet. The water rich fruits and vegetables include strawberries, muskmelon, watermelon, cucumber, cabbage, bell peppers, lettuce, zucchini,etc.

Have electrolytes rich drinks

It is important to balance the appropriate ratio of electrolytes in the body. ORS, i.e., oral rehydration solutions, are effective in treating the symptoms of diarrhea and vomiting caused by dehydration. It contains a perfect ratio of ingredients that helps recover from dehydration related issues.

You can make your own at home by combining the following ingredients-

34 ounces (1 liter) of water

6 teaspoons of sugar

1/2 teaspoon of salt


The milk has excellent hydrating properties and is rich in nutrients. It contains a high amount of electrolytes that help balance the amount of water in the body. It is a great alternative to sports drinks after an intense workout session. Please note that if you are lactose intolerant, it is advisable to ignore this option. Also, you should avoid having full fat milk just after the exercise because it might cause bloating.

Adjust your seasonal water intake

You need to adjust your water intake according to the season. If it is too hot,it is advisable to increase your water intake and minimise your outings. In winter, you might not feel thirsty, but you need to consume an adequate amount of water every day to stay hydrated.

Hydrate throughout the workout

You need to hydrate before, after, and during the workout. The American Council on Exercise recommends drinking the following amount of water:
17–20 ounces two or three hours prior to working out.
8 ounces 20 to 30 minutes prior to working out.
7–10 ounces during each 10–20 minute workout.
8 ounces no later than half an hour after working out.

When should you consult the doctor?

You should see a doctor if you become dehydrated and the symptoms don’t improve after using rapid rehydration solutions. Get medical help right away. At the hospital, they can administer intravenous (IV) fluids containing salt to you. Since dehydration can worsen rapidly, it’s important to try to address the problem as soon as you become aware of it. As soon as you notice your kids or yourself showing symptoms of dehydration, you should start giving them electrolytes again.

How do I avoid dehydration?

You can avoid dehydration by using a water reminder app like WaterMinder. WaterMinder sends you personalized reminders throughout the day according to your ideal water intake. It motivates you to drink water at regular intervals and stay hydrated. The app offers interesting features and tracks your overall hydration by registering all kinds of liquid intake. You can track your caffeine and alcohol intake and control it accordingly. It also has a series of achievements and challenges that will make your hydration journey fun and exciting.


Track your daily water intake and achieve your hydration goals with a simple tap! Download App