When workouts leave you drenched, or when it’s so hot outside that your clothes cling to your body like Saran wrap, start drinking. If you don’t rehydrate, your body and brain can suffer; mild dehydration can tank your mood, concentration and energy levels.
But not all fluids are created equal—and water isn’t always the best beverage for the job.
“When we drink, fluids are not available to the body immediately but take some time to be absorbed from the gut into the bloodstream,” says Bridget Benelam, a public health researcher with the British Nutrition Foundation. How fast this happens is determined, in part, by what’s in the fluid.
That’s because when you sweat, water isn’t the only thing your body is losing.
Human sweat contains many different metabolites, including lactate, amino acids and fats, as well as sodium. “Drinks containing some carbohydrate in the form of sugars and electrolytes, usually sodium, can be absorbed by the body more quickly than pure water and therefore allow rehydration to happen more rapidly,” Benelam says. Think Gatorade.
On the other hand, even though your body is losing sodium and some other things as you sweat, water alone really will get the job done for the typical sweaty adult, says Lawrence Armstrong, director of the Human Performance Laboratory at the University of Connecticut. “Virtually no studies have shown benefits of sport drinks or carbohydrate-containing beverages unless you’re exercising continuously for more than 50 or 60 minutes,” he says.
Assuming you eat normally and aren’t on a super-restrictive cleanse or elimination diet, you’re probably not at risk for any sodium or electrolyte shortages, Armstrong explains. The volume of liquid you consume is the important thing. “During exercise, the average person ought to be drinking about a half a quart of water every 30 minutes, or a full quart in an hour, to replace the fluids they’re losing,” he says. (If you’re worried you’re not drinking enough H20, monitor your urine. If it’s dark yellow, you need to drink more.)
But if you’re the type who does exercise vigorously for long periods, “a complex source of nutrients is likely to have a positive impact on fluid retention,” says Ben Desbrow, associate professor of sports nutrition at Griffith University’s School of Allied Health Sciences in Australia. Desbrow’s research has compared different milk-based beverages to water and sports drinks, with a surprising champ.
“Milk is an ideal recovery beverage,” he says. “It is well retained and is a great source of protein, carbohydrate, vitamins and minerals.”
MORE: Can Chocolate Milk Really Help Your Workout?
More research backs him up on this. A 2016 study in the American Journal of Clinical Nutrition found that milk—full-fat, but especially skim—was more hydrating than water, sports drinks, coffee, tea and several other common beverages. Sports drinks do get the job done—especially if you’ve really been pushing yourself and you’re sweating heavily. But milk outperforms them.
You don’t have to pound a half-gallon of it after a workout. Getting some nutrients along with your H2O is the important thing, Desbrow says. You could drink an 8-ounce glass of milk followed by water. Or, if you’re not interested in dairy, drinking water with a little food will help your body absorb more water in a short period of time.
You can take a different route to rehydration, too. Rather than worry about what you’re drinking, just make sure your beverage is accompanied by a bite to eat, like a granola bar or a sandwich. Another recent study found that the type of beverage you reach for to rehydrate doesn’t really matter if you’re drinking it with food.
FAQs
What is the quickest way to rehydrate your body? Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes. These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely.
What drink will hydrate you the fastest? ›
What are the best drinks to hydrate?
- Water. No surprises here. ...
- Milk & milk alternatives. One scientific study . has suggested that milk is right up there with the most hydrating drinks. ...
- Fruit and herb-infused water. ...
- Fruit juice. ...
- Sports drinks. ...
- Coconut Water. ...
- Tea.
The best way to avoid dehydration is to make sure you drink enough fluids every day. Ideally, you should get your fluids from water or other low-calorie beverages, such as plain coffee or tea, or sparkling or flavored waters.
How long does it take to rehydrate your body from severe dehydration? ›
If you resolve the issue that caused dehydration and you get the correct amount of fluids, mild to moderate dehydration should go away in less than a day. You should seek treatment for severe dehydration in a hospital. With appropriate treatment, dehydration should resolve within two to three days.
How to cure dehydration fast at home? ›
Remedies for Dehydration
- Water. Water is the best and simplest remedy. ...
- Buttermilk. Buttermilk is an excellent hydrator and a great source of minerals that will help to replenish the body's electrolyte levels. ...
- Coconut water. ...
- Orange juice. ...
- Yoghurt and Cottage cheese. ...
- Lemon water. ...
- Bananas. ...
- Barley water.
Water will rehydrate your body perfectly fine, but drinks with infused electrolytes can also help. Medline Plus reports that electrolytes balance the amount of water in your body, as well as move nutrients into your cells and wastes out of your cells.
What gives you instant hydration? ›
What is the quickest way to rehydrate your body? Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes. These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely.
What hydrates you better than water? ›
The researchers found that while water — both still and sparkling — does a pretty good job of quickly hydrating the body, beverages with a little bit of sugar, fat or protein do an even better job of keeping us hydrated for longer.
What is the best drink for dehydration of seniors? ›
To prevent dehydration, you should drink water throughout the day. Water is best, but other drinks can also be helpful like milk, flavored sparkling water, and low-sugar fruit juices. Even frequent small sips are helpful if you cannot drink a full glass at a time.
What is the healthiest hydration drink? ›
1. Coconut water and maple water. Coconut water can be a good electrolyte drink choice for mild dehydration. Depending on the brand, an 8-ounce serving of coconut water can provide more than 400 milligrams of potassium, which makes it an excellent source for that mineral.
Severe dehydration
- feeling unusually tired (lethargic) or confused, and you think you may be dehydrated.
- dizziness when you stand up that doesn't go away after a few seconds.
- not passing urine for eight hours.
- a weak pulse.
- a rapid pulse.
- fits (seizures)
- a low level of conciousness.
You can quickly check for dehydration at home. Pinch the skin over the back of the hand, on the abdomen, or over the front of the chest under the collarbone. This will show skin turgor. Mild dehydration will cause the skin to be slightly slow in its return to normal.
How can I hydrate myself overnight? ›
Sip on water before you go to bed.
1 cup (0.2 liters) of water before bedtime can keep you from waking up due to thirst. A glass of water before bed can also prevent leg cramps during the night and a headache in the morning, which are often caused by dehydration.
What are two warning signs of dehydration? ›
Symptoms
- Dry mouth and tongue.
- No tears when crying.
- No wet diapers for three hours.
- Sunken eyes, cheeks.
- Sunken soft spot on top of skull.
- Listlessness or irritability.
You can combat dehydration by cutting back on foods high in added salt, like fast foods, chips, and pizza, and limiting your intake of alcohol and drinks very high in caffeine.
What is the best thing to drink if your dehydrated? ›
Instead, replace lost fluids naturally with sips of water, fruit juice, crushed fruit mixed with water, or salty soups or broths. Fruit juices may upset your stomach, so it's best to dilute them with water. Avoid coffee, tea, soda, and alcoholic drinks.
What drink is best for severe dehydration? ›
If you're dehydrated, drink plenty of fluids such as water, diluted squash or fruit juice. These are much more effective than large amounts of tea or coffee. Fizzy drinks may contain more sugar than you need and may be harder to take in large amounts.
What drink hydrates better than water? ›
There are also some fortified milk alternatives that can provide essential nutrients, such as soy milk, oat milk, or almond milk. Research shows that milk (particularly skim milk) aids in hydration as well. [13] This is because of the protein, sodium, lactose, and fat in milk that help aid in water retention.
Does chugging water hydrate you quickly? ›
We grab a bottle of water and guzzle it down, often in one go, to satisfy that thirst. But that's not really the best way to hydrate, says Lindsay Baker, PhD, a senior principal scientist at the Gatorade Sports Science Institute. “In general, it's best to sip a little bit throughout the day,” Baker says.
How do you hydrate water fast? ›
Water fast
During the period of fasting an individual does not eat or drink anything besides water. Some experts recommend a person consume 2-3 liters of water daily, especially mineralized water. This is so the body can replace important minerals that may be lost during fasting.
