We all know that drinking enough water is crucial for maintaining good health[1]. Nonetheless, many people tend to underestimate its importance and consume less than what’s optimal. That can lead to dehydration and, in severe cases, cause kidney damage that can result in substantial health issues.

Keep reading as we delve into what could be the best way to rehydrate and a few of the most prevalent signs and symptoms of dehydration.

What Is Rehydration?

Rehydration means restoring body fluids and electrolytes that were lost for various reasons. Common causes include harmless sweating from daily activities, including vomiting and diarrhea.

Knowing when and how to hydrate fast after strenuous activities can protect your body from the adverse effects of dehydration. When we sweat, we lose water and essential electrolytes, such as sodium, potassium, and chloride. These are crucial for various metabolic processes.

To fill the deficiencies, we need to rehydrate with optimal amounts of water. Rehydration can occur through drinking or injecting intravenous fluids. It is arguably the best way to rehydrate.

However, the latter is required only in severe cases of dehydration and rehydrating through drinking fluids should be enough for most people.

What Are Some Of The Signs Of Dehydration?

Signs Of Dehydration

  • Dry mouth and tongue – A dry mouth and tongue are common visual signs of dehydration. Because of the lack of body fluids, the saliva is insufficient to prevent them from drying out. Other conditions that can cause dry mouth and tongue include infections, diabetes, tobacco and alcohol use.
  • Dry skin – When there’s not enough water in your body, the skin cells will shrink. Dry skin can be marked by itching, flaking, and scaling.
  • Sunken eyes – The skin under the eyes is very delicate and can cause them to appear sunken even with light dehydration. It is also one of the most common signs of dehydration. The skin on your hands and other areas can also feel dry and flaky.
  • Headaches, dizziness – There can be numerous causes for headaches and dizziness, and dehydration is one of them. They result from the imbalance of fluids and electrolytes. They are considered light to moderate signs of dehydration.
  • Fatigue – When you’re dehydrated, it’s normal to feel fatigued. Although this is a common symptom that can have numerous causes, it’s also a moderate to severe manifestation of dehydration.

The Quickest Ways To Rehydrate

1. Drink Plenty of Water

So how to hydrate fast and efficiently? One of the simplest ways is to drink water. It’s the cheapest and easiest way to stay hydrated and rehydrate. It also contains no added sugars and calories, which means you can drink as much as you want.

For most people, drinking water will be enough to fill their fluid and electrolyte deficiencies after a challenging workout or other sweat-intensive activity.

2. Eat These Hydrating Foods

Apart from drinking water, you can also get it from food[2]. Berries, melons, oranges, grapes, lettuce, cucumbers, and more have high water content.

Moreover, they are all rich in precious nutrients, such as vitamins, minerals, and antioxidants that will keep you healthier.

3. Consume Skim and Low-Fat Milk

Low-Fat Milk
Consuming high-quality skim and low-fat milk can be the best way to rehydrate after a strenuous workout. Moreover, it contains tons of protein and electrolytes, which are essential for building muscle mass and metabolism.

However, avoid drinking too much milk at once as it may cause temporary bloating or diarrhea.

4. Oral Hydration Solutions

There are also specialized oral hydration solutions that contain specific electrolytes, such as sodium chloride and potassium. They also have moderate amounts of sugar, which will speed up the rehydration process.

You can make your solution at home by mixing water with a few teaspoons of sugar and half a teaspoon of salt.

5. Drink Tea

If you’re not fond of drinking water, tea can be a good substitute. It also contains high amounts of antioxidants that are beneficial for your overall health.

However, avoid teas that contain caffeine, such as black, white, or green tea, since they act as diuretics and cause you to lose more water.

6. Hydrate Before Workouts

Hydrate Before Workouts
Apart from rehydrating after training, you can also hydrate before your workouts. This way, your body will keep its fluid and electrolyte balance throughout the entire day.

Have a few glasses before heading to the gym and drink water in between exercises to keep your muscles hydrated.

7. Stay Inside If It’s Too Hot

The hot climates[3] can cause us to sweat profusely and significantly increase the daily need for water. If you’re already dehydrated, it’s crucial to stay at home and avoid further loss of fluids.

Also, make sure to know how to hydrate fast accordingly in the summer when we tend to lose more fluids.

8. Intravenous Fluids

Arguably the best way to rehydrate is by using intravenous fluids. Some of these solutions come with certain vitamins and minerals to quickly and efficiently restore your fluid and electrolyte balance.

However, intravenous fluids are only required in moderate to severe dehydration, and you will usually be able to restore your daily water losses with any of the other methods.

Final Words

To avoid dehydration, your fluid intake always needs to be proportional to fluid loss. Rehydrating after sweat-intensive daily activities is paramount for maintaining an adequate balance of fluids and electrolytes.

Make sure you drink at least 1.5 liters of water per day and rehydrate accordingly during the summer and after profuse sweating.

With these easy tips, now you know how to hydrate fast and efficiently and avoid all the adverse effects of dehydration.