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How To Relieve Dehydration Fast

It goes without saying that dehydration saps your energy. Low blood pressure, dizziness, dry mouth, constipation, and a slew of similar complications prevent you from functioning at your optimal level. However, increasing your water intake, taking water-dense foods, and replenishing with ORS can get you up and running again in no time.

Here are things you can do to relieve dehydration fast.

1. Increase Water Intake

Even though water is an obvious answer to dehydration, it doesn’t change the fact that it’s the best one. Wherever you are, whether it’s in the scorching heat of busy street or at your workplace, grabbing a glass of water is the most convenient and fastest wat to replenish your dry interiors. Moreover, it’s one of the best foods to help with your fitness.

In 2017, a study revealed that athletes who took sizeable portions of fluid after dehydration experienced a marked increase in performance. Specifically, their capacity to exercise for longer periods increased.

Here are some tips to use water to rehydrate yourself quickly:

  • Consume Gatorade and other similar sports drinks
  • Intake electrolyte-rich beverages, such as sea saltwater
  • Try flavored water, a good example of which is cucumber water
  • Have fresh lime to not only rehydrate but reenergize your body

2. Replenish with Homemade ORS

Oral rehydration solution (ORS) is a ready-made remedy for dehydration. You can get your hands on rapid relief ORS sachets from sites like

ORS contains a carefully premixed formula of dry salts to tackle the loss of minerals and water. The International Journal of Epidemiology has endorsed the use of ORS to treat diarrhea-caused-dehydration in homes. The World Health Organization (WHO) also provides oral rehydration salts worldwide, as an over the counter product.

The recommended dosage is 50 – 100 ml/kg of ORS with a temporal pause of two to three hours.

Here’s the recipe for preparing an effective ORS drink:

  • Arrange 1L distilled, bottled, or boiled water
  • Add half a teaspoon of salt (preferably Himalayan or rock salt)
  • Top it off with six teaspoons of sugar

3. Eat Yogurt

Yogurt has a rich repertoire of healthy electrolytes and probiotics and provides relief to your gut. It also contributes to the balancing of gut flora and can improve mood and boost energy levels. In 2010, a study showed that yogurt is an effective remedy for dehydration resulting from vomiting or diarrhea.

Here’s how you can use yogurt to treat your dehydration:

  • Mix some bananas and cottage cheese in a bowl of yogurt and chug it up.
  • Add yogurt to plain boiled rice and season it with brown sugar or salt.

4. Coffee & Tea

Tea and coffee are often thought to aggravate dehydration. The former is an effective diuretic, and the latter contains caffeine as a potent stimulant. However, if you refrain from taking excessive amounts, and stick to a small serving, both can help you rehydrate pretty fast. This understandable, considering tea and coffee are, in the end, leaf extracts boiled in a steaming pan of hot water.

Caffeine only makes matters worse for you, when you have about four large-sized cups of it. As long as you’re not breaking this threshold, you’re actually helping with your daily hydration quota.

Keep in mind though that if you’re sprinkling and adding large amounts of cream, sugar, and milk, it’s going to be very heavy on your stomach. If taking these beverages without additives isn’t an option, you can try low-calorie alternatives, such as almond milk and stevia.

5. Skim & Low-Fat Milk

Milk is one of the most potent hydrators. It’s not just a rich source of calcium and important vitamins, but also important electrolytes that play a pivotal role in balancing your water intake. Especially, if you’re experiencing dehydration blues in the gym, a fresh glass of low-fat chocolate milk is a great way to fuel your workout routine. The chocolate releases energizing sugars in your bloodstream, whereas the milk provides rehydration through electrolyte balance. Milk also has a protein called casein, which is great for muscle recovery.

One drawback of consuming milk is that it often leads to stomach gas. Additionally, for those who are lactose intolerant, consuming milk may trigger an allergic reaction.

Make sure the milk you’re consuming is low fat. A milk high in fat content is known to exacerbate diarrhea and other gut conditions. If you keep to these guidelines, milk can prove extremely beneficial to maintain healthy levels of rehydration throughout the day.

6. Vegetables and Fruits

Vegetables and fruits generally contain 80-99% of water and make for an excellent hydrating resource. In comparison, processed foods (cookies, chips, etc.) comprise of less than 10% water.  

Some fruits and vegetable that are famous for their high water content are melons, berries, oranges, etc.

Go to your nearest grocery store, and fill your grocery bag with a bucket load of fresh vegetables and fruits. Keeping cubed watermelons stocked in the cooler for a dry difficult day is also a great way to keep dehydration at bay. Vegetables and fruits also provide many additional benefits, such as increasing your dopamine levels and elevating your mood. You can also buy frozen fruits from a nearby store. They’re equally nutritious and provide the same burst of vitamins, minerals, and water content.

Sometimes, frozen vegetables and fruits even make a much better choice. Before fresh vegetable and fruits arrive at your home, they undergo oxidation and rapid nutrient loss, which makes them less palatable and nutrient-rich. You don’t have to worry about these things when it comes to frozen foods. They’re stored at such low temperatures that their biological integrity is never compromised. One study revealed that frozen blueberries and green vegies had more active vitamin C than unfrozen ones.


A lot of different foods can help you replenish your body’s water reservoirs and relieve the physically distressing effects of dehydration. Coffee and tea, ORS, and low and fat skim milk are just some of the options which you can use to boost your energy levels and get rid of that lethargic feeling, which is the cornerstone of a dehydrated person.

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Owner of Personal Trainer, Father and fitness copy writer. Working hard making the world fitter and healthier!

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