Looking for the quickest hydration boost?
Try these expert-backed rehydration strategies.
But a day out in the heat or completing an intense workout can quickly deplete your fluid levels.
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In such circumstances, a glass of water is sometimes not enough to rehydrate.
What Is Healthy Hydration?
Signs of Dehydration
Dehydration can be easy to spot.
Symptoms include dry mouth, dark yellow urine, tiredness, and headaches, says Vanda Carapichoso.
Otherwise, staying hydrated takes constant effort.
It’s important to remain in tune with your body to watch for signs of thirst.
Underlying health conditions and medicinal routines can also make increased hydration a must.
But, there are moments when drinking more than usual can be beneficial.
Here are instances when you must pro-actively hydrate more than normal.
High Altitude
Due to the high altitude and low humidity, airplane cabins can be surprisingly dry.
This can cause you to lose more fluids when you breathe," Braunstein explains.
Plus, long trips can throw off your normal schedule of drinking water.
Drink water before, during, and after the trip to avoid dehydration.
Carry a refillable water bottle with you to help you stay hydrated.
Illness
Sickness is another instance when your body can rapidly lose a lot of fluid.
Take breaks during your workout to sip on water and avoid dehydration.
Aging
Hydration is crucial for older adults.
As we age, we are more prone to dehydration because our appetite and thirst tend to diminish.
Moderate or severe dehydration can take hours, even days, to be cured.
Braunstein recommends carrying a water bottle around as a reminder to drink up.
Additionally, Braunstein suggests sipping through a straw to consume more with minimal effort.
Despite the temptation to guzzle a gallon at once, Jared Braunstein, DO, recommends otherwise.
“Drink water throughout the day instead of all at once,” Braunstein says.
Pay attention to what your body tells you, and drink when you’re thirsty."
The vital minerals categorized as electrolytes include potassium, sodium, magnesium, calcium, and more.
That’s itdrink and enjoy!
Milk also contains electrolytes, which are minerals that help regulate the balance of fluids in the body.
Enjoy Some Juice
Fruit juices have roughly 80% water content.
Some juices are fortified to have vitamin D or calcium as well.
Eat Water-Rich Foods
Water and fluids aren’t the only way to stay hydrated.
There are plenty ofhydrating foodsto eat throughout the dayespecially fruits and veggiesthat can help increase your daily fluid intake.
Though counterintuitive, somedrinks can dehydrateyou rather than help hydrate.
Likewise, somefoods deplete body fluids, requiring you to rehydrate after eating them.
Depending on the level of dehydration, your body can recover within a few hours up to several days.
Centers for Disease Control and Prevention.Water and healthier drinks.
How Much Water Should You Drink?
Harvard Medical School, May 22, 2020.
MedlinePlus.Dehydration
National Council on Aging.How to stay hydrated for better health.
2023;5(5):CD013640.
(2020).Benefits of warm water.World Journal of Pharmaceutical Research,9(6), 443-460.
Vroomen Durning, Marijke.
The Science of Hydration.American Physiological Society.
