Because just like food can act as medicine, water can also be a powerful force of good health.
But how can you rehydrate quicklyand avoid dehydration in the first place?
Here are 10 top tips from MDs and RDs.
Make your water more interesting
Jazzing up your water might make you more likely to drink it.
Use these mini breaks as an opportunity to drink some water and take a quiet moment to yourself.
According to Cohen, peeing every two to three hours that you’re awake is a good goal.
“Ideally, urine should be clear or pale yellow,” says Ellis.
She explains that drinking milk,coconut water, andeven teacan be ways to increase fluid intake.
A study comparing the hydrating effects of black tea and regular watershowed no differences in hydration status3.
Another small study found that consuming coconut water before exercisingled to increased rehydration4.
And yet another showed that drinking milk after exerciseled to more fluid retention than drinking sports beverages5.
Don’t overdo it
More water isn’t always better.
“I have them give up a glass or two a day and instead add minerals.
They say they feel better and are better satiated and quenched,” she explains.
it’s possible for you to make your water more hydrating in a couple of ways.
“This makes it more hydrating from a cellular level,” she continues.
That said, she would only recommend doing this once a day.
“Not every glass of water needs to have salt in it,” she adds.
Alcohol is known to cause diuresis, which is excessive production of urine.
Sugar-filled drinks
This includes soda, fruit juice, and sugar-sweetened coffees and teas.
In fact, researchers found that trying torehydrate with soft drinks actually worsened dehydration-associated kidney damage8.
The same study found that rehydration withstevia-sweetened beveragesdid not show the same effects and helped increase hydration safely.
How can I tell if I’m even dehydrated in the first place?
What causes dehydration?
So, what are some of the top factors making us dehydrated?
According to Cohen, those include:
Vomiting and diarrhea10can also lead to dehydration.
Frequently Asked Questions
What is the quickest way to rehydrate your body?
Drinking plain water or water with added electrolytes is the most effective way to rehydrate your body at home.
What are two warning signs of dehydration?
The two most common signs of hydration aredry lips and thirst.
How much water do I need to rehydrate?
How can I rehydrate after drinking alcohol?
Alcohol is known to dehydrate the body.
Don’t drink more than a liter of water every few hours.
To rehydrate safely, pay attention to your body’s signals and don’t overdo it or overthink it.
