Dehydration can cause multiple complications for our mind, body and overall health and well-being. Although we are aware of the importance drinking water has on our daily lives, we can still get caught out thanks to our busy schedules, water accessibility and unavoidable situations that can cause fluid loss. This is why we feel that it’s essential to discuss how to rehydrate quickly when you are suffering from dehydration, in addition to letting you in on our tips on how to stay hydrated throughout the day.
Hydration is More Than Just Not Feeling Thirsty
Our hydration levels affect many of our bodily functions, both physically and mentally, and without adequate fluid levels, we begin to break down. Surprisingly, this doesn’t just occur in the most serious cases, as even mild hydration also has a negative impact on our bodies. As well as feeling generally run down, dehydration can lead to an increased heart rate, as well as impacting your cognitive abilities.
Signs the Body is Dehydrated
We’re all aware when we feel thirsty, but what does it actually feel like when we are dehydrated? Unfortunately, many of the symptoms are overlooked and ignored due to our busy schedules. It is, however, important to be aware of the indicators before the detriment to your health becomes much more serious:
Headaches
Dehydration headaches can take many forms, ranging from a niggly pain to a full throb, usually located in the temples or forehead.Find out how to spot the symptoms of a dehydration headache.
Dryness
You may feel a dryness in your mouth, throat, lips or even on your skin. Sometimes there is visible dryness to your skin, such as appearing flaky or dull.Increased fatigue
Feeling weak or tired can be a sign your body is dehydrated, as well as losing concentration or focus.Darker urine
Visiting the bathroom less frequently, and when you do, it’s dark in colour, is a fool-proof way to discover if your body is dehydrated.Light-headedness
It’s common to feel dizzy or disoriented when dehydrated. If you feel lightheaded, especially when standing up quickly, you need to drink more water.How Long Does It Take for the Body to Rehydrate?
When you are dehydrated, time is of the essence, especially in certain cases. Below, we have included some frequently asked questions regarding this issue:
How Long Does It Take to Rehydrate Your Body?
Of course, as our bodies are all individual, rehydration will differ for each person. There are also a number of factors that will alter how quickly you can get back to optimal hydration, as per below:
- The method of rehydration
Drinking water or fluids with high levels of electrolytes will be much more effective than other beverages. Water is absorbed extremely quickly when paired with an adequate amount of sodium, even as little as 5 minutes, so is the ideal choice if you are dehydrated. Electrolyte heavy drinks such as milk, coconut water and fruit juices can reach the body in around 20 to 60 minutes while electrolyte supplements can be even more effective.
- Individual health
Those with medical conditions, larger body size or older individuals may take longer to rehydrate than others.
- The environment
Think about the reason you’re hydrated in the first place, have you done anything to change it? Whether you’re exercising, at a high altitude or hot location, you’ll take longer to rehydrate than you would if in more comfortable conditions.
How Long Does It Take to Recover From Dehydration?
Dehydration recovery will of course involve all of the above variables, such as the method of rehydration and individual health factors, but perhaps the most important factor is the severity of the dehydration, which we will discuss below:
Mild dehydration
If you drink and eat appropriately, you should recover from mild dehydration within a few hours.
Moderate dehydration
This can take a bit longer and can take up to 24 hours to become rehydrated.
Severe dehydration
Severe dehydration can take 24-48 hours and is often paired with medical intervention.
How to Rehydrate Fast at Home
So, we’ve discovered why it’s important to stay hydrated, and the symptoms of dehydration, but what can we do about it? Next, we discuss a number of dehydration treatments at home, that will help improve your body’s water levels:
Drink enough for your body
Not everybody requires the same amount of liquid to rehydrate, so it would be useful to know your body weight before taking part in rigorous activity in order to manage this effectively. Following your task, whether that be physical exercise, housework, travelling, or something similar, weigh yourself after to see if there is a difference. Research suggests that we should replenish our bodies with 1 ½ litres of fluid for every kilogram of body weight lost. Thankfully, this doesn’t need to be all at once and can be actioned 24 hours after the event and still be effective. This is of course in addition to your regular water intake.
Consider adding electrolytes
If you’re suffering from dehydration, what to drink is the question on everyone’s lips. But what is best? Fluids that contain electrolytes are your best bet because they contain the perfect recipe of minerals that will get your body rehydrated, including sodium, potassium and magnesium. How to replace electrolytes quickly? The key is getting enough sodium, as it will help shuttle fluids you consume, directly into your cells.
Avoid dehydrating beverages
You’re never going to get those fluid levels up if you’re always reaching for those dehydrating drinks. If you’re wondering how to rehydrate quickly, avoid caffeinated drinks such as tea, coffee, energy drinks and alcohol.
Rehydration supplements
Another popular dehydration treatment at home is to take electrolyte supplements to enhance your hydration. Sodii electrolyte powder contains sodium, potassium & magnesium to ensure your body has everything it needs to rehydrate quickly.
Tips on how to Prevent Dehydration
Now, we’ve discussed how to rehydrate fast at home, but wouldn’t it be better if we didn’t let things get so serious in the first place? Here are some useful tips to prevent dehydration:
Water comes first
There’s no better way to start your day than with a glass of water. The key tip here is adding a pinch of salt to help get the fluid to absorb and not just flush out more electrolytes.
Have a reusable bottle on hand
If you get into the habit of carrying a bottle with you, you’re far more likely to drink more water throughout the day.
Personalise your fluids
Perhaps water isn’t your favourite thing to drink, which is why you aren’t getting enough daily. Try experimenting with flavours by adding fresh fruits or herbs to improve the taste or opt for Sodii flavoured electrolyte sachets.
Set a reminder
Set an alarm on your phone to remind you to drink more water throughout the day, especially if this is something you often forget to do!
Take Control of Your Hydration Levels
So, you now know how to rehydrate quickly? Fantastic. But let us remember that rehydration can not only vary from person to person but also the situation that they are in at the time. We hope this guide has not only taught you how essential it is to stay hydrated, but signs to look out for if you are starting to feel dehydrated, and what you can do to replace electrolytes quickly. But ultimately, we hope you take on board our tips to maintain your hydration, so you continue to feel fit and well and enjoy life to the fullest.
