What Should I Drink If I Feel Dehydrated?

December 10, 2025 •

4 min read

The human body is composed of approximately 60% water, and even a small drop in this balance can have significant effects on your health. So, what should I drink if I feel dehydrated? The answer depends on the severity of your fluid loss, but generally involves prioritizing water and, in certain cases, supplementing with electrolytes to restore proper body function.

Quick Summary

Rehydrating effectively involves understanding the body's needs beyond just water. This article explores the best beverage options, including electrolyte-rich drinks and hydrating foods, to quickly and safely recover from fluid loss, emphasizing the importance of balancing electrolytes for optimal recovery.

Key Points

Plain Water is Key: For mild dehydration, plain water is the best and most accessible option to replenish fluids lost during normal daily activities.
Electrolytes are Crucial for Severe Fluid Loss: After intense exercise, illness, or high heat exposure, rehydration requires replenishing electrolytes like sodium and potassium with ORS or sports drinks.
Natural Replenishers: Coconut water and milk are excellent natural sources of electrolytes and nutrients for moderate fluid loss and post-exercise recovery.
Avoid Dehydrating Beverages: Steer clear of excessive alcohol, caffeine, and sugary sodas, as they can act as diuretics and worsen dehydration.
Homemade Options Offer Control: Creating your own electrolyte drink at home allows you to control sugar and ingredients for a more natural rehydration solution.
Know When to Seek Medical Help: If you experience severe symptoms like confusion, dizziness that doesn't subside, or lack of urination, seek medical attention immediately.

Understanding Dehydration and Your Body's Needs

Dehydration occurs when your body loses more fluid than it takes in, disrupting the delicate balance of water and electrolytes. This imbalance can lead to various symptoms, including fatigue, thirst, headaches, and dizziness. The best rehydration strategy often depends on the cause and severity of your fluid loss. For mild dehydration, plain water is often sufficient. However, for more significant fluid loss due to intense exercise, illness (vomiting or diarrhea), or exposure to high heat, replenishing electrolytes is crucial. Electrolytes like sodium and potassium help regulate fluid levels and support nerve and muscle function, making their inclusion vital for effective recovery.

The Best Drinks to Combat Dehydration

When you need to rehydrate, certain drinks are far more effective than others. Choosing the right beverage can speed up recovery and prevent further complications.

Plain Water: For mild dehydration resulting from normal daily activities or moderate exercise, plain water is the gold standard. It replenishes lost fluids without adding unnecessary sugars or calories. To make it more appealing, you can infuse water with slices of lemon, cucumber, or mint.
Oral Rehydration Solutions (ORS): For more severe cases, especially those caused by vomiting or diarrhea, commercial or homemade oral rehydration solutions are highly recommended. These contain a precise mix of water, sugar, and salts (electrolytes) to optimize absorption in the intestines. The combination of glucose and sodium is key, as glucose enhances the body's uptake of sodium and, by extension, water.
Sports Drinks: During prolonged, high-intensity exercise lasting over an hour, sports drinks containing carbohydrates and electrolytes can be beneficial. They help replace the electrolytes lost through sweat, like sodium and potassium, while providing energy. However, for most people and general hydration, plain water is a better choice as sports drinks are often high in added sugars.
Coconut Water: Known as nature's sports drink, coconut water is rich in potassium and other electrolytes, making it a natural and tasty option for rehydration. It is lower in sugar than many commercial sports drinks but still provides a beneficial mix of minerals.
Milk: Surprisingly, milk is an excellent rehydration beverage. It contains a balance of protein, carbs, and electrolytes like sodium and potassium, which help the body retain fluids. The protein content also aids muscle repair, making it a good choice after exercise.
Fruit and Vegetable Juices: Juices like apple or orange juice can contribute to fluid intake and provide potassium. However, they should be consumed in moderation due to their high sugar content. Mixing them with water can be a good compromise.

What to Avoid When Dehydrated

Not all beverages are helpful for rehydration. Some can actually worsen your condition. Avoid or limit the following when you need to recover from dehydration:

Alcohol: As a diuretic, alcohol increases urine production and fluid loss, actively working against rehydration.
Excessive Caffeine: While moderate caffeine intake might not significantly dehydrate you, large amounts can increase urination in some individuals. It's best to stick to water for core hydration.
Sugary Soft Drinks and Energy Drinks: High sugar content can hinder water absorption and provides empty calories without the necessary electrolyte balance for effective rehydration.

The Importance of Homemade Electrolyte Drinks

For those who prefer a natural, low-sugar option, homemade electrolyte drinks are an excellent solution. They allow you to control the ingredients and avoid artificial additives. A basic recipe involves combining water, a small amount of salt, and a natural sweetener like honey or maple syrup, with a source of potassium like fruit juice. The World Health Organization (WHO) has studied the efficacy of oral rehydration therapy, emphasizing the correct balance of sugar and salt for optimal fluid absorption. While pre-packaged ORS are based on specific, clinically tested formulas, homemade versions can be effective for mild cases.

Comparison of Rehydration Drinks


Drink	Pros	Cons	Best For
Plain Water	Most accessible, calorie-free, no additives.	Lacks electrolytes for significant fluid loss.	Mild dehydration, everyday hydration.
Oral Rehydration Solution (ORS)	Optimized balance of electrolytes and glucose for rapid absorption.	Can taste salty or artificial; may not be readily available.	Severe dehydration from illness (diarrhea, vomiting).
Sports Drink	Contains electrolytes and carbs for energy during intense activity.	High in added sugar and calories; not suitable for mild dehydration.	Prolonged, intense exercise (>1 hour).
Coconut Water	Natural source of electrolytes, especially potassium.	Lower in sodium than needed for extreme fluid loss.	Moderate dehydration, light exercise.
Milk	Good source of protein, carbs, electrolytes.	Not suitable for lactose-intolerant individuals.	Post-exercise recovery.
Homemade Electrolyte Drink	Customizable, natural ingredients, avoids additives.	Need to ensure correct balance of ingredients; can be less convenient.	Mild-to-moderate fluid loss, low-sugar option.

Conclusion: Listen to Your Body

Ultimately, knowing what should I drink if I feel dehydrated is about listening to your body's signals and matching your fluid intake to your specific needs. For daily hydration and mild fluid loss, pure water is your best ally. When significant electrolytes are lost due to intense activity or illness, consider a more specialized solution like an ORS, coconut water, or a homemade electrolyte drink. Always prioritize water, and be mindful of overly sugary, caffeinated, or alcoholic beverages that can hinder your recovery. If severe symptoms of dehydration occur, such as confusion, fainting, or no urination for a prolonged period, it is crucial to seek immediate medical attention. Proper hydration is a cornerstone of overall health, and making informed choices about your beverages is a simple yet powerful way to maintain your well-being.

Frequently Asked Questions

No, sports drinks are best suited for rehydration during or after prolonged, high-intensity exercise where significant electrolytes and energy are lost through sweat. For mild dehydration from everyday activities, plain water is the healthier, low-sugar option.

An Oral Rehydration Solution is a scientifically formulated mixture of water, salts (electrolytes), and sugar. The glucose in the solution helps the body's intestines absorb sodium and water more efficiently, making it highly effective for rapid rehydration, especially during illness with fluid loss.

Yes, you can make a simple homemade electrolyte drink by mixing water with a small amount of salt, a natural sweetener like honey or maple syrup, and a source of potassium such as orange or lemon juice. This provides a natural alternative to commercial options.

While both coffee and tea contain caffeine, a diuretic, moderate consumption does not typically lead to a net fluid loss. However, excessive intake might increase urination in some people. For serious rehydration needs, plain water remains the best choice.

Yes, many fruits and vegetables have high water content and can contribute to your daily fluid intake. Examples include watermelon, cucumbers, strawberries, oranges, and spinach. These foods offer both hydration and essential nutrients.

Symptoms of severe dehydration include extreme thirst, fatigue, confusion, dizziness, a high heart rate with low blood pressure, and a lack of urination. In such cases, it is critical to seek medical attention immediately, as severe dehydration can lead to serious health complications.

While less common than dehydration, overhydration can occur from drinking excessive amounts of water, which can dilute the body's electrolytes and lead to an imbalance. It can cause symptoms like nausea, headaches, and weakness. For most people, however, dehydration is a greater risk.