The Best Thing to Drink When You Have Heat Exhaustion

December 4, 2025 •

4 min read

According to the CDC, proper hydration is one of the most important things you can do to prevent heat-related illness. When you're experiencing symptoms like heavy sweating and fatigue, knowing the best thing to drink when you have heat exhaustion is critical for a safe and speedy recovery.

Quick Summary

Immediate treatment for heat exhaustion involves moving to a cooler area and replenishing fluids to counteract dehydration. The most effective liquids for rehydration are cool water and electrolyte-rich sports drinks, while caffeinated and alcoholic beverages should be avoided.

Key Points

Start with Cool Water: Begin by sipping cool, not ice-cold, water frequently to rehydrate effectively without causing stomach cramps.
Opt for Electrolytes After Heavy Sweating: If you've been sweating heavily for an extended period, a sports drink or coconut water helps replenish lost electrolytes like sodium and potassium.
Create a Homemade Rehydration Drink: For a simple, affordable option, mix a pinch of salt and a little sweetener into water for a quick electrolyte boost.
Avoid Alcohol and Caffeine: Alcoholic and caffeinated beverages act as diuretics, worsening dehydration and should be strictly avoided during recovery.
Don't Guzzle Icy Drinks: Consuming very cold drinks too quickly can shock your system and constrict blood vessels, slowing down proper hydration.
Combine Hydration with Cooling Measures: Pair drinking fluids with other cooling techniques, like moving to a shaded area and using cool, wet towels.

Immediate Action: Move and Hydrate

Heat exhaustion is a serious condition that requires prompt attention to prevent it from progressing to the more dangerous heat stroke. The first and most critical step is to get out of the heat and into a cooler, shaded, or air-conditioned environment immediately.

The Importance of Proper Hydration

Dehydration is the primary issue in a person with heat exhaustion, resulting from excessive sweating. As your body loses fluids and salts, the key to recovery is replenishing what has been lost. While simply drinking cool fluids is the goal, the type of liquid you choose can significantly impact the speed and effectiveness of your recovery.

What to Drink for Optimal Recovery

Cool Water: For most cases of heat exhaustion, cool water is the ideal fluid for rehydration. It is crucial to drink small amounts frequently, rather than guzzling large quantities at once. This prevents shocking the system and aids in steady fluid absorption. Health experts recommend drinking approximately 1 cup (8 ounces) every 15-20 minutes for a few hours.
Electrolyte-Rich Sports Drinks: If you've been sweating profusely for an extended period (more than an hour), a sports drink containing balanced electrolytes can be a good option to replace lost sodium, potassium, and other minerals. While helpful, be mindful of high sugar content in many commercial brands.
Coconut Water: A natural and excellent source of electrolytes, coconut water is a great alternative to commercial sports drinks. It naturally contains potassium and other essential minerals, making it a healthy choice for rehydration.
Homemade Oral Rehydration Solutions: A simple homemade solution can be just as effective. Recipes like Mexican Suero (mineral water, salt, and lime) or a simple blend of water, salt, and a little sugar can help restore both fluids and essential electrolytes.

What to Avoid While Experiencing Heat Exhaustion

Just as important as knowing what to drink is knowing what to avoid. Certain beverages can actually worsen dehydration and impede recovery.

Alcohol: It is a powerful diuretic that promotes fluid loss, further dehydrating the body. Avoid alcoholic beverages entirely during recovery from heat exhaustion.
Caffeinated Drinks: Coffee, tea, and many sodas contain caffeine, which also has diuretic properties. While moderate intake is usually fine, it's best to avoid them during this critical recovery period.
Excessively Sugary Drinks: High-sugar beverages like sweetened juices and sodas can slow down fluid absorption. Stick to low-sugar or sugar-free options to ensure faster rehydration.
Excessively Cold Drinks: Guzzling ice-cold drinks can cause stomach cramps and shock the system, which can delay proper hydration. Cool or room-temperature fluids are the safer, more effective choice.

Table: Comparison of Rehydration Drinks


Drink Type	Best For	Pros	Cons	Notes
Cool Water	General cases of dehydration.	Most accessible, no added sugar, fast absorption.	Lacks electrolytes for severe cases.	Drink small sips frequently.
Sports Drink	Heavy sweating, prolonged exertion.	Replaces electrolytes (sodium, potassium).	Often high in sugar and calories.	Choose lower-sugar versions if possible.
Coconut Water	Natural rehydration.	Rich in natural electrolytes, lower in sugar.	Can be more expensive and less available.	Naturally replenishes key minerals.
Homemade Rehydration Drink	Cost-effective, customized.	Inexpensive, can control sugar and salt content.	Requires preparation.	Mix water, a pinch of salt, and a little sweetener.
Alcoholic Drinks	Avoid entirely.	None for rehydration.	Dehydrating, impairs judgment.	Worsens the condition.
Caffeinated Drinks	Avoid entirely.	None for rehydration.	Diuretic effect, worsens dehydration.	Impedes recovery process.

Additional Recovery Measures

In addition to drinking the right fluids, other measures can help speed up recovery from heat exhaustion.

Rest: Stop all activity and lie down in a cool place, ideally with your feet elevated.
Cool the Body: Apply cool, wet towels or mist your skin with cool water to help lower your body temperature. A cool shower or bath can also be effective.
Monitor: Pay close attention to your symptoms. If they persist or worsen, seek immediate medical attention.

Conclusion: Prioritize the Right Fluids for a Swift Recovery

When dealing with heat exhaustion, proper hydration is the cornerstone of recovery. The best course of action is to move to a cool place and begin drinking cool water in small, frequent sips. For prolonged exertion, an electrolyte-rich drink like a sports drink or coconut water can be beneficial. Crucially, avoid alcohol and caffeine, as these will only worsen your condition. By prioritizing the right fluids and cooling measures, you can effectively manage heat exhaustion and help your body return to a normal, healthy state. If symptoms don't improve within an hour, or if they worsen, seek professional medical help immediately.

For more detailed guidance on heat-related illnesses, consult resources from authoritative health organizations such as the Centers for Disease Control and Prevention.

Frequently Asked Questions

The first signs typically include heavy sweating, weakness, fatigue, dizziness, and nausea or vomiting.

No, while a cool drink is good, excessively cold or icy drinks can cause stomach cramps and shock your system, which can be counterproductive for rehydration.

You should seek medical attention if symptoms persist or worsen after one hour of moving to a cool place and hydrating. If signs of heat stroke appear (confusion, high temperature), call emergency services immediately.

Yes, both children and the elderly are more vulnerable to heat-related illnesses due to their bodies' reduced ability to regulate temperature effectively.

If you feel well enough, eating a small, salty snack like crackers can help replenish lost sodium. However, if you are nauseous, focus on rehydration first.

Recovery can take anywhere from a few hours to a couple of days, depending on the severity. It's best to rest and avoid intense activity until you feel completely recovered.

Heat exhaustion symptoms include heavy sweating and fatigue, while heat stroke is a more severe, life-threatening condition involving confusion, high body temperature (above 103°F), and potentially unconsciousness.