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How to Hydrate Fast?

January 25, 2023
How to Hydrate Fast?

From the top of a snow capped mountain to deep in the desert, extreme temperatures and environments can wreak havoc on your body. Despite the usual warning from friends and family, you may succumb to dehydration when pushed to your limits. 

Many times it feels like there is no escape—until now. Today we'll dive into strategies to hydrate fast, so you can continue your adventures. So what are you waiting for? Keep reading for some insightful hydration tips.

Keep a Bottle of Water With You

Whether you are working from home or traveling to the office, always carry a bottle of water with you. Today, water bottles are readily available in various sizes and materials, allowing you to buy the one that best suits your needs. If you locate the appropriate-sized water bottle and establish a daily goal of consuming two or three refills, you will likely achieve your hydration objectives without difficulty.

I like to put ice, mint leaf, cucumber, and lime in my water bottle. Mix it together, and you have a beverage packed with fiber and electrolytes.

Oral Rehydration

In the 1960s, physiologists discovered that glucose (or sugar) enhances the body's absorption of water and salt. This mechanism is referred to as the "sodium-glucose cotransport system." This method was used to treat cholera victims in 1964. From then on, the contemporary oral rehydration solution was developed and used to treat illnesses and other medical disorders associated with fluid loss.

Today, several health organizations, such as the WHO, UNICEF, and the American Academy of Pediatrics, support ORS for the treatment of dehydration. An efficient ORS includes:

  • Sodium, which aids in the absorption of nutrients by the body
  • Glucose, which facilitates salt absorption and energizes the body
  • Electrolytes, such as potassium and chloride, provide several advantages, including maintaining optimal fluid balance and relieving cramps

In addition, hypotonic ORS may accelerate the hydration process. Hypotonic solutions have a lower concentration of electrolytes than the body, allowing the circulation to absorb salts and fluids more rapidly. This might result in faster rehydration and recovery for the patient.

Delicious Smoothies


By consuming fresh fruit and vegetables in liquid form, you may blend the finest of Mother Nature into a single electrolyte-rich, ultra-hydrating super smoothie. You can also add electrolyte-boosting supplements, such as pills and powders, which promote long-term hydration. 

You can get electrolyte supplements at the majority of drugstores and online. Many bigger businesses now carry them as well. Prices vary. Check the package for proper dose and preparation instructions.

It is also vital to see a healthcare practitioner to determine whether electrolyte supplements are appropriate for you and to get guidance on the proper kind and amount.

Low-Fat Milk

In addition to providing abundant nutrients, milk has excellent moisturizing qualities. Milk contains naturally high quantities of electrolytes, which assist in regulating the body's water content.

Skim and low-fat milk rehydrate as well as popular sports beverages while also supplying protein and other essential minerals. Milk's high-quality protein makes it a perfect post-exercise drink for stimulating muscle repair and reconstruction. Remember that ingesting milk after exercise may result in gastrointestinal discomforts, such as bloating. Thus, inappropriate for those who are lactose intolerant. 

Coconut Water

Coconut water restores electrolytes since it includes critical minerals. However, it has fewer electrolytes than an oral rehydration solution. Since the quantity of electrolytes fluctuates, efficient hydration is uneven. Thus, coconut water is no more hydrating than normal water.

Fruits and Vegetables

fruits and vegetables

Fruits and Vegetables contain more than 80 percent water, making them an ideal hydrating snack. Compared to this, highly processed goods such as cookies, crackers, cereals, and chips contain less than 9 percent water.

These are the fruits and vegetables with the greatest water content:

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

Stock your refrigerator with fresh fruits and vegetables and sliced watermelon for easy access. In certain instances, frozen fruits and vegetables have more nutrients than their fresh counterparts.

It often takes days or even weeks to reach your plate. During this period, oxidation may lead to the loss of nutrients. However, frozen fruits and vegetables are frozen quickly after harvesting, preserving most of their nutrients.

Frozen green beans and blueberries have more vitamin C than their fresh counterparts. Blend together your favorite fresh or frozen fruits and veggies with milk or Greek yogurt to create a refreshing, nutrient-rich smoothie.

Coffee and Tea

Tea is a diuretic, while coffee contains caffeine; both may be dehydrating when consumed in excess. However, coffee and tea in moderation can be rather hydrating. After all they are just leaves or beans soaked in hot water. Both of these drinks contain mostly water.

Caffeine becomes harmful after consuming two or three 8-ounce cups of coffee or five to eight 8-ounce cups of tea. As long as you consume both in reasonable quantities, they should count towards your regular water intake. 

Remember, adding a lot of creamer, milk, and sugar to your hot beverages might lead to a build-up of calories. If you cannot live without sweets, consider almond milk, stevia, or honey as healthier alternatives.

Sports Beverage

Drinking plain water deprives you of additional nutrients. This is when other refreshing drinks, such as Gatorade, can be quite helpful. When you sweat, you lose more than just water. Sweat includes large quantities of electrolytes, like sodium, potassium, and chloride. Sodium is particularly crucial for hydration since one of its primary jobs is maintaining fluid levels inside cells and the body. Electrolytes are not replenished by plain water.

Numerous beverages, both natural and manufactured, include vital electrolytes, minerals, and vitamins. Since you also lose them during exercise, it is essential to replenish them. On the package of many sports drinks, the amount of sodium or general electrolyte goodness is prominently displayed. Pedialyte and Gatorade are two electrolyte-rich sports and medical beverages that are commonly accessible.



Smoothies are not the only meal or beverage with hydration advantages that straddles the line between food and drink. Soups are also excellent for hydration. Some soups will be more hydrating than others, but any soup is more hydrating than none. If you want a substantial soup loaded with electrolytes that promote hydration, try the vegan sweet potato soup recipe below: For this dish, you will need a sweet potato, kale, and white beans, which are all excellent suppliers of electrolytes such as salt and potassium.


  • 1 tablespoon olive oil or avocado oil
  • 1/2 medium red onion, finely minced 1 medium carrot, finely minced 2 small sweet potatoes, finely minced 1 medium red bell pepper, seeded and finely minced
  • 3 minced garlic cloves
  • 1 tablespoon fresh rosemary, chopped finely
  • 2 cans of cooked, drained, and rinsed cannellini beans
  • 4 quarts vegetable stock
  • 4 cups chopped kale
  • 2 teaspoons lemon juice
  • A sprinkle of red pepper flakes as a garnish


  1. In a big saucepan, heat oil over medium heat.
  2. Cook the onion for five minutes.
  3. Cook the carrots and sweet potatoes for 5 minutes.
  4. Add pepper to the pan and simmer for 3 minutes.
  5. Add garlic and rosemary and continue cooking for an additional minute.
  6. Add beans and broth before bringing the whole mixture to a boil.
  7. Blend 1 to 2 minutes, or until smooth, 2 cups of the soup in a blender (or until smooth).
  8. Add kale and lemon juice, then boil for five minutes.
  9. When serving, add red pepper flakes to taste.

How Does Water Benefit The Body?

woman drinking water

Approximately 55% to 60% of the human body is composed of water. The reason for this is that water helps with:

  • Aid digestion and get rid of toxins
  • Lubricate your joints
  • Make saliva (which you need to eat).
  • Balance your body's chemical composition. The production of hormones and neurotransmitters requires it.
  • Deliver oxygen all around your body.
  • Support your bones.
  • Control your body's temperature.
  • Serve as a shock absorber for your brain, spinal cord, and fetus if you are pregnant.

Water is essential for the body, particularly in heated temperatures. It prevents you from overheating. When you work out, your muscles produce heat. 

To prevent overheating, your body must eliminate this heat. In warm climates, perspiration is the body's primary means of expelling heat. As perspiration evaporates, it cools the underlying tissues. Sweating profusely diminishes the body's water content, and this fluid loss impairs normal biological activities. 

What Symptoms Indicate Dehydration? 

If you or someone else exhibits signs of severe dehydration, seek emergency medical treatment. Examples of dehydration symptoms are:

  • Headache, delirium, confusion
  • Fatigue
  • Weakness, dizziness, and lightheadedness
  • Dry mouth and/or dry cough
  • Low blood pressure despite a high heart rate
  • Loss of appetite, but maybe a sweet tooth
  • Reddened (flushed) skin 
  • Swollen feet
  • Muscle cramping
  • Temperature intolerance or chills
  • Constipation
  • Black color urine

The greatest strategy to combat dehydration is to consume fluids before feeling thirsty. You are already dehydrated if you wait until you are thirsty before drinking.

What Are the Causes of Dehydration?

woman sweating

Sometimes dehydration develops because you don't drink enough because you're unwell, busy, traveling, or camping without access to clean drinking water. Other causes of dehydration include:

Diarrhea or Vomiting

In a short period, severe, acute diarrhea — that is, diarrhea that develops quickly and violently — may produce a significant loss of water and electrolytes. If you experience diarrhea and vomiting, you will lose even more fluids and minerals.


The higher your temperature, the more likely you are to get dehydrated. In addition to diarrhea and vomiting, fever exacerbates the condition.

Excessive Perspiration

When you sweat, you lose water. Dehydration may occur if you engage in strenuous physical exercise without replacing lost fluids. Hot and humid weather conditions cause you to sweat and lose more fluid.

Increased Urine Output

This may be the result of untreated or poorly managed diabetes. Certain drugs, such as diuretics and blood pressure medications, may also induce dehydration because they increase urination.

Risk Factors of Dehydration

Anyone may get dehydrated, although the following groups are more susceptible:

Babies and Children 

Infants and toddlers prone to severe diarrhea and vomiting are more susceptible to dehydration. Since they have a greater ratio of surface area to volume, they also lose more fluids when they have a high temperature or burns. Young toddlers often cannot communicate their needs or obtain a drink for themselves. 

Older People

As you age, your body's fluid reserve shrinks, your capacity to store water decreases, and your feeling of thirst becomes less severe. Chronic conditions, such as diabetes and dementia, and the usage of certain drugs exacerbate these issues. Additionally, older persons may have mobility issues restricting their ability to fetch water alone.

Chronic Diseases

Uncontrolled or untreated diabetes significantly increases the risk of dehydration. Kidney illness and drugs that increase urination also raise your risk. Even a cold or sore throat might make you more prone to dehydration since you are less likely to feel like eating or drinking when you are unwell.

Outdoor Exercise

When it's hot and humid, dehydration and heat sickness become more likely. This is because when the air is humid, perspiration cannot escape and cool you as fast as usual, leading to a rise in body temperature and the need for more fluids.

Complications of Dehydration

Serious consequences may result from dehydration, including:

Heat Damage

You might be in trouble if you do not consume adequate fluids during an intense exercise session while sweating profusely. You can easily suffer from a heat injury ranging in severity from moderate heat cramps to heat exhaustion to possibly fatal heatstroke.

Urinary and Renal Issues

Dehydration may induce urinary tract infections, kidney stones, and kidney failure if it persists or recurs.


Electrolytes, such as potassium and sodium, facilitate the transmission of electrical impulses between cells. If your electrolytes are out of whack, the typical electrical instructions might get jumbled, resulting in involuntary muscle spasms and, in extreme cases, loss of consciousness.


This is one of the most severe and potentially fatal effects of dehydration. It happens when reduced blood volume causes a decrease in blood pressure and oxygen levels in the body.

Dehydration Prevention

To avoid dehydration, consume lots of fluids and water-rich meals like fruits and vegetables. Using thirst as a daily guideline is enough for most healthy individuals.

If your kid is vomiting or having diarrhea, administer extra water or a solution for oral rehydration at the first indication of sickness. Do not wait until dehydration arises; take action beforehand.

Strenuous Workout

Generally, it is preferable to begin drinking the day before vigorous activity. Producing copious amounts of clear, diluted urine is an excellent indicator of adequate hydration. Replace fluids at regular intervals throughout the exercise, and continue drinking water or other fluids afterward.

Hot, Humid Weather

In hot or humid conditions, you must drink more water to help reduce your body temperature and replenish what you lose via perspiration. In cold weather, you may also require more water to prevent moisture loss from dry air, especially at higher elevations.


Common dehydration causes in elderly individuals include influenza, bronchitis, and bladder infections. Consume more fluids while you are ill.

Final Thoughts

When dehydration hits, it can ruin your plans for the day. That's why it's essential to know how to rehydrate fast. Soups, smoothies, coconut water, Gatorade, and fluids with electrolytes are all great options for restoring hydration levels. 

Be mindful of the causes, so you can take steps to prevent it. And finally, remember that when in doubt - drink up! A little bit of prevention can go a long way in ensuring a fun and enjoyable day outdoors. Dehydration doesn't have to put a damper on your fun - just be prepared and take action immediately if you start to feel the burn.

* All the information and content in this blog post are intended for informational purposes only. It should not be a substitute for professional or medical advice. You should always speak with a licensed professional before you follow anything you read in this blog post.

The information is provided by By Hilda Wong. While we try to keep the information up to date and correct, we make no representations or warranties of any kind, express or implied, about the completeness, accuracy, reliability, suitability, or availability with respect to the website or the information, products, services, or related graphics contained on the post for any purpose.

Dr. Hilda Wong, MD

My name is Dr. Hilda Wong, MD, graduated from Avalon University School of Medicine. I have over 5 years of medical externship experience and a published researcher on PubMed. I'm also a health and nutrition enthusiast and have written several blogs and magazines in these areas. Forgot to mention that I own a Toy Australian Shepherd and a Betta Fish, and have an amazing zest for life, fashion, health, nutrition, and pets.

Dr. Hilda Wong, MD