For most people, drinking water is sufficient to rehydrate. Coffee and tea contain the stimulant caffeine, which can be transiently dehydrating in excess amounts, as it acts like a diuretic However, drinking coffee and tea in moderate amounts can be as hydrating as drinking water and serve as an energizing alternative.
Caffeine becomes dehydrating only in doses around — mg, the equivalent of two to three 8-ounce ml cups of coffee, or five to eight 8-ounce ml cups of tea In a study, 50 regular coffee drinkers drank 4 cups ml of coffee containing 1. It observed no significant differences between coffee and water in regards to hydrating ability Drinking moderate amounts of coffee and tea have similar hydrating properties as water. Plus, their caffeine content may give you an energy boost.
In addition to supplying a host of nutrients, milk has excellent hydrating properties. Milk naturally contains high concentrations of electrolytes , which help balance the amount of water in your body Research has shown that skim and low fat milk rehydrate you as well as popular sports drinks after intense exercise, all while providing protein and other important nutrients 14 , The high quality protein in milk also makes it an ideal post-exercise beverage for kick-starting muscle repair and the rebuilding process 16 , Just keep in mind that consuming milk after exercise may cause stomach discomfort like bloating.
Stock up on a variety of fresh fruits and vegetables and keep cubed watermelon in your fridge for easy and convenient access. It often takes days or even weeks before fresh fruits and vegetables make it to your plate. During that time, oxidation can cause nutrient loss. On the other hand, frozen fruits and vegetables are frozen shortly after harvesting, which retains most of their nutrients.
For example, one study showed that frozen green beans and blueberries contained more vitamin C than their fresh counterparts Try making a hydrating, nutrient-packed smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender along with milk or Greek yogurt. Due to their high water content, both fresh and frozen fruits and vegetables make a perfect hydrating snack. Oral hydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting.
They have also been promoted to bolster exercise recovery and prevent or treat hangovers. These solutions are water-based and commonly contain electrolytes like sodium, chloride, and potassium, as well as sugar, typically in the form of dextrose. Some commercial solutions also contain other ingredients like prebiotics and zinc.
While these rehydration drinks help replace lost fluids and electrolytes, they can be expensive 22 , Fortunately, you can make your own using these common kitchen ingredients 24 :. What's the difference, then? A store-bought sports drink has up to four times as much sodium as coconut water, but it also contans high-fructose corn syrup instead of natural glucose and fructose. On the other end of the spectrum you'll find drinks that can actually make you more dehydrated.
Namely, drinks with caffeine or alcohol. Avoid reaching for coffee, tea, and soda, no matter how refreshing it looks. As for alcoholic beverages, keep this in mind: the higher the alcohol concentration, the more dehydrating the drink—that's why it's important to always drink water alongside your cocktail! Not sure if you're dehydrated? In addition to thirst, these are the tell-tale symptoms of dehydration:. Dehydration can be illness-related, due to the vomiting and diarrhea caused by a stomach flu and food poisoning.
Dehydration can also be caused by exercise, heat, or even travel. The next time you're feeling dehydrated, grab any of the above drinks to get your body back in balance! If symptoms become severe, make sure you take your elderly relative to the emergency room.
However, this is not the case. And you know how you can often see your breath in the cold air? This is actually water vapor your body is losing that needs to be replenished.
The best way to avoid excessive fluid loss is to prevent dehydration in the first place. By following a few, quick tips, you can be one less American with chronic dehydration:. Need care today? Check-in online at a GoHealth Urgent Care center near you using the widget below, or just walk in. Louis, MO. What Is Dehydration? Confusion, Dizziness or Lightheadedness Did you know that your brain is composed of?
Fever and Chills Usually we associate a fever and chills with having an illness like the flu or an. Unconsciousness If you or someone you know is feeling lightheaded or hot due to a high body temperature, they might be on the brink of passing out.
Dehydration in Children While all individuals can suffer from dehydration, infants and children are particularly prone. Dehydration in the Elderly As with infants and children, elderly people are also at higher risk for dehydration. Tips for Staying Hydrated The best way to avoid excessive fluid loss is to prevent dehydration in the first place. Having a by your side can make it even more exciting to drink water morning, evening and night.
Try adding natural ingredients to your water, like fresh strawberries, cucumbers, or orange or lemon slices. There are also plenty of flavored seltzer waters out there for you to choose from. Eat more water-filled foods — While fruits and vegetables are good for you because of all their nutrients—including vitamins, minerals and fibers—they also contain large amounts of water.
Switch up your snacks — Instead of reaching for pretzels, crackers or cookies, chose fresh or frozen fruits with yogurt or cut-up veggies with hummus when your blood sugar runs low. Paired with protein, these fruits and vegetables can give you the added boost to get through your afternoon. Take a sports drink or coconut water for post-workout.
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