Dehydration occurs when your body loses more fluids than it takes in, impairing normal bodily functions. Signs range from thirst and dark urine to more severe symptoms like dizziness and fatigue. When it comes to finding what is the best thing to drink to rehydrate yourself, the answer isn't a one-size-fits-all solution but depends heavily on the cause and severity of your dehydration.
The Gold Standard: Plain Water
For general, mild dehydration—such as after a typical day without enough fluid intake—plain water remains the best and most accessible option. It is calorie-free, has no added sugars, and is quickly absorbed by the body. The Institute of Medicine recommends a general fluid intake of 2.7 liters (11 cups) for women and 3.7 liters (15 cups) for men, which includes fluids from all beverages and food.
To maximize water's hydrating effect, especially when you've been fasting or have an empty stomach, consider adding a pinch of salt. This simple addition can aid absorption, a technique used in homemade oral rehydration solutions.
The Electrolyte Advantage: Oral Rehydration Solutions (ORS)
When dehydration is caused by vomiting, diarrhea, or intense, prolonged exercise leading to significant fluid and electrolyte loss, an ORS is superior to water alone.
- How they work: ORS formulas typically contain a precise mix of water, sugar (glucose), and electrolytes like sodium, potassium, and chloride. The small amount of sugar helps the intestines absorb sodium and water more efficiently, speeding up rehydration.
- When to use them: They are especially crucial for children and the elderly suffering from illness-induced dehydration.
- Homemade solution: You can create your own ORS at home by combining one teaspoon of salt and six teaspoons of sugar in one liter of clean water.
The Athlete's Choice: Sports Drinks
For athletes or those engaging in high-intensity exercise for over an hour, a sports drink can be beneficial.
- Purpose: The added carbohydrates provide quick energy, while the electrolytes replace what is lost through sweat.
- Caution: Many sports drinks are high in added sugars and calories, making them unnecessary and potentially unhealthy for casual exercisers. Be sure to check the nutritional labels.
The Unexpected Hydrator: Milk
Surprisingly, research indicates that skim and low-fat milk can be more hydrating than plain water over time.
- Why it works: Milk contains electrolytes, protein, and natural sugar (lactose), which helps slow the rate of fluid emptying from the stomach. This allows the body to retain fluids for longer.
- Best for: It makes an excellent post-exercise recovery drink, offering protein for muscle repair along with superior hydration.
- A note of caution: Milk may not be ideal if you are experiencing diarrhea or have lactose intolerance.
The Natural Alternative: Coconut Water
Often touted as a natural sports drink, coconut water is rich in potassium and other electrolytes.
- Key benefit: With less sugar than many commercial sports drinks, it's a great option for replenishing fluids and electrolytes.
- Best for: Mild dehydration and as a naturally hydrating daily beverage, especially for those who find plain water unappealing.
The Hydrating Effect of Foods and Broth
Don't overlook the role of food in your hydration strategy. Up to 20% of your daily fluid intake comes from food. Water-rich foods include watermelon, strawberries, oranges, lettuce, and cucumber. Broth-based soups also offer a great source of fluids and sodium, particularly useful if you're feeling unwell.
Comparison of Top Rehydration Options
| Drink Category | Primary Benefit | Best For | Caveats |
|---|---|---|---|
| Plain Water | Quick, calorie-free hydration | Daily hydration, mild dehydration | Lacks electrolytes for significant fluid loss |
| ORS | Rapid fluid and electrolyte replenishment | Illness, moderate to severe dehydration | Can be expensive; can be made at home |
| Sports Drinks | Energy and electrolyte replacement | Intense, prolonged exercise (over 1 hr) | High in added sugar and calories |
| Milk (Skim/Low-Fat) | Sustained, long-term hydration | Post-exercise recovery, everyday hydration | Not suitable for lactose intolerance or during diarrhea |
| Coconut Water | Natural, potassium-rich electrolytes | Mild dehydration, natural sports drink | Lower sodium levels compared to commercial sports drinks |
Conclusion
While plain water is an excellent and sufficient choice for everyday hydration and mild dehydration, the best liquid for rehydration depends on your specific needs. For moderate to severe fluid and electrolyte loss due to illness or intense exercise, an oral rehydration solution (ORS) or low-fat milk can be more effective. For endurance athletes, sports drinks offer carbohydrates for energy, but moderation is key due to high sugar content. Incorporating hydrating foods like fruits and vegetables further aids overall fluid balance. For personalized advice, especially concerning severe dehydration, consult a healthcare provider. The ultimate strategy for optimal health is to listen to your body's thirst signals and incorporate a variety of healthy fluid sources and hydrating foods into your daily routine.
For more detailed information on balancing electrolytes, the National Institutes of Health (NIH) is a great resource.(https://www.ncbi.nlm.nih.gov/books/NBK231118/)
