Every single, functioning cell in your body requires water to work. That’s why dehydration, or losing fluids faster than you can replace them, impairs almost all the processes in your brain, joints, kidneys, and the skin. 

When you’re dehydrated, you tend to lose concentration, feel tired and irritable, and become constipated. Inversely, when you’re taking a lot of fluids, you get to perform better, mentally and physically, and avoid a host of health problems.

Experts further suggest that water-guzzling should be a whole day affair, and shouldn’t happen only when you’re thirsty.  So, keep your water bottle close as this article discusses the ways you can ensure you’re getting the right amount of fluids every single time.   

1. Always drink water

Whether you want it plain or mixed with lemon, orange, or anything zesty, there’s no denying that water is the best and cheapest way to hydrate. Because of its purity, taking large quantities of water won’t cause one to get fat. This makes it perfect for guzzling anytime, anywhere.    

There are no strict rules on hydration, and water intake varies from one person to another. The Institute of Medicine, however, suggests about three liters of fluids for men, and a little more than two liters for women. With pregnancy, the recommendation goes understandably higher at about 13 liters daily.    

Ensure you’re getting enough by taking sips throughout the day, whether you’re thirsty or not.

2. Consume (low-sugar) sports drinks 

Losing body fluids through sweating makes you lose the much-needed electrolytes as well. Electrolytes are compounds, such as potassium, sodium, and calcium, responsible for maintaining the body’s pH levels, as well as regulating nervous functions and muscle contractions.   

For athletes and gym goers, sports drinks may be a good alternative to water, being that they contain high levels of electrolytes, carbohydrates, and, of course, water.  However, not all sports drinks are alike, and some may contain additives, such as sugar and caffeine. Thus, stay away from drinks that contain unwanted stuff.  

3. Take oral hydration solutions

Having oral hydration solutions (ORS) may be better than taking sports drinks. These rehydration solutions are typically used to avoid and address hydration problems, especially those caused by vomiting and diarrhea—two of the fastest ways that a person can lose fluids. 

Oral rehydration solutions, such as DripDrop, contain high levels of water and electrolytes, but are low in carbs and sugar.  They’re usually water-based and may contain beneficial ingredients, like prebiotics and zinc.

While ORS are traditionally a go-to for ailing travelers and children, just about anyone who wants to rehydrate can take them. These oral solutions are said to be effective in combatting the ugly effects of hangovers and accelerating muscle recovery.    

If you can’t get a hold of ORS from pharmacies, you can make your own by mixing one liter of water, 40 grams of sugar, and 3.5 grams of salt.

4. Consider low-fat milk

Because it’s loaded with a chock-full of vitamins and essential nutrients, such as carbohydrates, proteins, fats, and fibers, milk is dubbed as the complete food.  

In addition to these benefits, milk is highly hydrating and is packed with high levels of electrolytes to maintain water levels in the body. What’s more, a research found out that skim and low-fat milk has hydrating capacities parallel to popular sports drinks, post-exercise. Milk’s high protein and water content may help speed up muscle recovery after a vigorous exercise.   

5. Include healthy and water-filled snacks in your diet

Fruits and vegetables should also be included in your meals. Berries, watermelons, carrots, spinach, and lettuce contain at least 80% water, which makes them perfect for hydration and maintaining your weight.    

Gather fresh veggies and make a tasty salad. Blanche broccoli heads, slice some zucchini and carrots, and munch on them without the guilt.

If you’re concerned about the shelf life of these perishable goods, try getting watermelons and stick them in your fridge to have a few days’ supply. Buying frozen fruits from the supermarket also works.  

6. Intravenous rehydration

For serious fluid deficits, a doctor may prescribe intravenous (IV) rehydration to treat moderate to severe cases of dehydration. The IV fluid used in the treatment varies depending on the case, but is, typically, a mix of water, salts, and electrolytes. 

It’s more common for children to receive this type of rehydration treatment. However, adults, especially those who’ve suffered from heat stroke or have been exercising too much without proper hydration, can get this as well.

Key Takeaway

Mild dehydration can be addressed by taking different types of fluids, with water as the most preferred means. For more active individuals, sports drinks and oral hydration solutions are great choices, too.