The Fastest Ways to Rehydrate

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/fastest-ways-to-rehydrate-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Fastest Ways to Rehydrate | MyFitnessPal" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/06/fastest-ways-to-rehydrate-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/fastest-ways-to-rehydrate-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/fastest-ways-to-rehydrate-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/06/fastest-ways-to-rehydrate.jpg 1350w" /> It’s a blazing summer time afternoon, and also you’ve simply completed a grueling exercise. You’re drenched in sweat, your vitality feels zapped, and also you’re beginning to really feel a way of fatigue setting in. You should know the quickest methods to rehydrate.

Dehydration can occur rapidly when your physique loses extra fluids than it takes in, particularly throughout intense train or in scorching climate (3).

However dehydration doesn’t simply make you're feeling drained. It could possibly drag down your exercises, mess together with your focus, and even result in critical well being issues in the event you don’t care for it. (4).

The excellent news? With a couple of good strikes, you may assist quicker rehydration and really feel higher sooner—serving to your physique get better from the results of dehydration.

This information breaks down straightforward, science-backed ideas that will help you bounce again quicker, keep energized, and maintain your cool when issues warmth up.

Why Hydration Issues Extra in Summer time and After Exercise

Hydration isn’t nearly quenching thirst. About 50 to 70% of your physique mass is made up of water, and each a part of your physique wants water to perform (5)!

Your physique naturally loses water every single day by issues like respiration, sweating, metabolism, and going to the lavatory (6).

The warmer it will get—or the more durable you push your self—the extra you sweat to chill down, and meaning you’re shedding much more fluids. (3).

Even shedding simply 2% of your physique weight in sweat can drag down your efficiency and set off indicators of dehydration. (4, 5).

That’s why staying hydrated is tremendous essential through the hotter months and after intense bodily exercise.

Widespread indicators of delicate to reasonable dehydration

Dehydration can sneak up on you, so you need to know find out how to acknowledge the signs of delicate to reasonable dehydration.

You would possibly expertise (3):

Thirst

Headache

Dizziness

Dry mouth or pores and skin

Much less frequent urination

Darkish-colored urine

Tiredness or fatigue

Treating delicate to reasonable dehydration

In the event you’re mildly to reasonably dehydrated, consuming extra fluids often does the trick (3).

However whilst you would possibly really feel like chugging water, it’s essential to go sluggish and take small sips (3).

Keep away from consuming a couple of liter (34 ounces) of fluid per hour, as this will result in overhydration—a doubtlessly harmful situation (7).

Skip something that would make dehydration worse, like alcohol (3)!

Water: The Gold Normal for Quick, On a regular basis Hydration

Simply accessible, inexpensive, and calorie-free, water is the perfect for staying hydrated everyday.

In truth, water is taken into account essentially the most important nutrient (8). And when scientists research hydration, they often use water as the usual to match how hydrating different drinks are (8).

Water is quickly absorbed by the physique. Analysis suggests rehydration would possibly start as quickly as 5 minutes after consuming it (9). However how rapidly it truly will get absorbed is dependent upon whether or not your abdomen is empty or full (9).

In the event you’re mildly dehydrated, it would take about 75 minutes to 2 hours for the water to completely take up and provide help to rehydrate, however this will differ, too (9).

When must you drink water throughout train?

Throughout train, staying hydrated is vital to feeling your finest. Dehydration can zap your vitality, cut back your endurance and motivation, and decelerate restoration (10).

You most likely get thirsty once you work out, however you won't drink sufficient in the event you solely go by your thirst ranges (10).

So, to remain hydrated, the American Council on Train recommends (11):

Two to a few hours earlier than train: Drink 17 to twenty ounces of water

20 to half-hour previous to train or throughout warm-up: Drink 8 ounces of fluid

Each 10 to twenty minutes throughout train: Drink 7 to 10 ounces of fluid

Inside half-hour after train: Drink an extra 8 ounces of fluid

For each pound of physique weight misplaced after train: Drink 16 to 24 ounces of fluid

In case your exercise lasts lower than an hour and also you didn’t train within the warmth, plain water is often sufficient (2)!

How a lot water must you truly drink?

There’s no one-size-fits-all reply to how a lot water you want. It actually is dependent upon issues like your food regimen, your setting, your physique measurement, and the way lively you're (12).

Your fluid wants may differ relying in your life stage. As an example, pregnant and breastfeeding girls have to drink extra fluids (13).

So how a lot must you actually drink? The Nationwide Academy of Drugs suggests (13):

104 ounces (13 cups) day by day for males

72 ounces (9 cups) day by day for girls

Once more, this can be a basic guideline for water consumption, as particular person wants differ.

For most individuals, a extra personalised, easy guideline is to drink half your physique weight in ounces of water every day (14). Then, add 12 ounces for each half-hour of train (14).

Questioning what occurred to the outdated recommendation of consuming 8 cups of water a day? It seems that there’s little scientific proof to assist it (6).

Am I consuming sufficient water?

Undecided in the event you’re consuming sufficient fluids? Listed here are some tricks to test and keep on high of your hydration:

Examine urine: Use urine colour as a easy hydration test. Gentle yellow to colorless is an effective signal that you just’re well-hydrated (15).

Discover rest room visits: It's best to must pee at the very least as soon as each two hours. In the event you go longer while not having to make use of the lavatory, it would imply you’re not consuming sufficient (13).

Monitor fluid consumption: Use MyFitnessPal’s water monitoring function to maintain nearer tabs in your day by day fluid consumption to assist assist good hydration habits. .

Set hydration objectives: Set behavior objectives associated to your hydration. It may be useful to pick a reusable glass or chrome steel bottle or tumbler, be aware what number of ounces it holds, and use it to realize these objectives.

Regardless of standard perception, water-based drinks, corresponding to black tea and occasional, can hydrate you simply in addition to plain water (13). That is true even when they include caffeine (13).

Very excessive quantities of caffeine (over 500 milligrams per day) would possibly trigger you to pee a bit extra (16). However most individuals don’t devour that a lot caffeine, so it usually doesn’t have an effect on hydration (16).

In different phrases, so long as you’re consuming it sparsely, be happy to think about that iced chilly brew as a part of your day by day hydration!

When Water Isn’t Sufficient

Water may be nice for delicate dehydration, however typically your physique wants additional assist—that is the place electrolytes are available.

Electrolytes like sodium, potassium, and magnesium are important minerals. They assist keep fluid stability, muscle perform, and total hydration (17).

Whenever you sweat, particularly throughout intense train or in scorching climate, you lose these key minerals together with water (2).

Replenishing them is essential to keep away from fatigue, cramps, and dehydration, serving to you get better extra rapidly and really feel your finest (18).

However, in the event you eat a balanced food regimen and don’t train intensely, you most likely get most or all of the electrolytes you want from meals, particularly sodium (2).

So, when must you attain for one thing past water?

Are sports activities drinks price it?

Sports activities drinks, powders, and tablets can turn out to be useful once you’re figuring out at the very least an hour or exercising in scorching climate (2).

They sometimes exchange each electrolytes and carbohydrates (sugar) (2). These carbs assist replenish the glycogen (saved carbs) in your muscle tissues and assist with muscle restore (19).

In the event you don’t want the additional carbohydrates, skip the sugar and select unsweetened or naturally sweetened choices with stevia or monk fruit extract.

Unsweetened coconut water

Unsweetened coconut water is a hydrating beverage that provides a pure electrolyte enhance. In comparison with sports activities drinks, it has much less sodium and extra potassium (19).

It additionally accommodates some pure sugar and useful antioxidants, which might help with train restoration (20).

Coconut water is a superb on a regular basis choice for mild to reasonable exercise or informal rehydration. However it won't be sufficient after arduous core exercises (19).

And whereas it’s a pure choice with fewer energy than typical sports activities drinks, take into account that it’s not calorie-free.

<img width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2024/10/is-coconut-water-hydrating-1024x683.jpg" alt="Is Coconut Water Hydrating?" class="wp-image-58659 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2024/10/is-coconut-water-hydrating-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/is-coconut-water-hydrating-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/is-coconut-water-hydrating-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2024/10/is-coconut-water-hydrating.jpg 1504w" /> You may also like

Is Coconut Water Really Hydrating?

Oral rehydration options (ORS)

Oral rehydration options (ORS) are medical formulation. They rapidly replenish fluids and electrolytes utilizing sugar to help sodium and water absorption (21).

These options are sometimes used for reasonable dehydration from diarrhea or vomiting (21).

For intense exercisers, ORS merchandise might help with rehydration after exercises. However each has totally different quantities of electrolytes, carbs, and amino acids. This could have an effect on how effectively they provide help to get better (22). So, in the event you select an ORS for train restoration, search for one designed for post-workout use.

Most ORS aren’t meant for on a regular basis hydration. Typically, they need to solely be consumed beneath a physician’s recommendation. Utilizing them incorrectly could result in salt toxicity and different dangerous results (23).

Hydrating Meals to Add to Your Food plan

Do you know which you can additionally eat your strategy to higher hydration? In truth, for most individuals, about 80% of their water consumption comes from drinks, whereas the remainder comes from water-rich meals (13).

Uncooked fruits and veggies make up most meals with excessive water content material (5, 24). Listed here are simply among the high hydration helpers (5, 24):

Fruits:

Watermelon (92% water)

Strawberries (92% water)

Kiwi (90% water)

Peaches (89% water)

Oranges (88% water)

Grapefruit (88% water)

Blueberries (88% water)

Pineapple (86% water)

Apple (84% water)

Grapes (81% water)

Veggies:

Cucumbers (96% water)

Lettuce (96% water)

Celery (95% water)

Zucchini and summer time squash (94% water)

Tomato (94% water)

Bell pepper (92% water)

Broccoli (92% water)

Cauliflower (92% water)

Spinach (92% water)

Carrot (88% water)

Another hydrating meals embody (5):

Broth (92% water)

Skim Milk (91% water)

Plain Yogurt (88% water)

Snack Concepts for Hydration

Searching for some inspiration on find out how to combine these hydrating meals into your day by day snack rotations?

Listed here are a couple of easy concepts to get you began:

Watermelon and cucumber salad

Celery, bell pepper, or carrot sticks with hummus

Greek yogurt with peaches or berries

Cherry tomatoes and mozzarella cheese

Inexperienced smoothie with apple and pineapple

When to Search Medical Assist

Delicate dehydration can usually be managed at house, however reasonable to extreme circumstances could require medical consideration (3).

In the event you’re experiencing vomiting or diarrhea and are unable to maintain fluids down, it's possible you'll want IV fluids or medical assist to rehydrate correctly (3).

Indicators of extreme dehydration requiring medical consideration can embody (3):

Confusion

No urination for hours

Fast respiration

Fast heartbeat

Fainting

In the event you’re not sure how critical your dehydration is, test in together with your physician.

At-Threat Teams

Dehydration can have an effect on anybody, however some persons are at greater danger, together with (3):

Older adults

Infants and toddlers

Individuals with sure situations, like diabetes

In the event you suspect dehydration in these circumstances, don’t wait. Contact a healthcare skilled for recommendation.

Regularly Requested Questions About Rehydration

Are some drinks higher than others for quick rehydration? Medical-grade oral rehydration options are designed to rehydrate rapidly and successfully, particularly in circumstances of great fluid loss. For many day-to-day hydration wants, nonetheless, plain water is often adequate (2).

How lengthy does it take to rehydrate after being dehydrated? It varies, however delicate dehydration could resolve inside 2 hours of changing misplaced water and electrolytes (9).

Which meals can assist hydration? Watermelon, cucumber, and lettuce are high selections because of their excessive water content material (5, 24).

Is thirst indicator of dehydration? No. Thirst sometimes kicks in after you’re already barely dehydrated, so don’t wait till you’re parched to hydrate (25).

Do you want electrolytes each time you sweat? Not at all times. For reasonable sweating beneath an hour, water suffices. Longer, extra intense exercises, or train within the warmth, could name for added electrolytes (2).

The Backside Line

Staying hydrated is important for total well being, train efficiency, and well-being (10).

Water is your best option for on a regular basis hydration, however different drinks may contribute to your day by day fluid consumption (6).

In the event you’re feeling thirsty, you would possibly already be dehydrated. So, don’t anticipate thirst to remind you to hydrate (25).

As a substitute, begin making hydration a day by day behavior and incorporate water-rich meals into your snacks and meals.

And once you sweat it out, don’t hesitate to succeed in for sports activities drinks or coconut water as wanted to stability electrolytes and rehydrate like a professional.

Feeling motivated to enhance your hydration sport? Attempt monitoring your water consumption with MyFitnessPal and see how staying hydrated can assist your total well-being.