What Is the Fastest Way to Cure Dehydration at Home? These Are Your Best 5 Options

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What do intense workouts, hot days, and illness with fever have in common? Any one of these things can make you lose fluids, leading to dehydration. Dehydration happens when you lose more fluids than you take in.

When you don't get enough water, it's hard for your body to function properly. If you're dehydrated, you'll want to feel better quickly. So, is water your best option, or do you need a different beverage instead? Here are tips to help you safely rehydrate at home, with the right beverages.

Signs you're dehydrated

One of the earliest signs of dehydration is thirst. This is your body's way of signaling that you need to drink more.

If you keep losing fluids, the next signs of dehydration include:

• Dark urine

• Peeing less than usual

• Reduced sweating

• Dry mouth

• Feeling tired

• Feeling dizzy

Anyone can become dehydrated if they don't drink enough. Older adults are especially likely to become dehydrated. They have less total body water than children or young adults. Plus, older adults' thirst mechanisms tend to be weaker.

What causes dehydration?

You can develop dehydration from:

• Not drinking enough

• Sweating from exercise

• Hot weather

• Vomiting or diarrhea

• Fever

• Medications

• Certain medical conditions

Best ways to rehydrate quickly

If you're starting to feel dehydrated, the best way to rehydrate fast at home is to drink fluids. But are all fluids the same? Here, we'll review your best choices for what to drink if you want to hydrate fast.

Mild dehydration can be treated at home with fluids and rest. But severe dehydration may require fluids given by a healthcare professional through an IV. We'll review this more below.

Here are some beverages - and foods - that can help you rehydrate.

Water

Drinking water helps replace lost fluid. The best way to stay hydrated is to carry a water bottle with you. Take sips all day long, instead of guzzling a lot at once.

The right amount of water varies for everyone. It's based on your age, activity level, and even where you live. Living in a hot climate or high altitude means you'll need more water.

Rather than guidelines on water intake, the Institute of Medicine of the National Academies suggests numbers for total fluid intake. Fluid includes everything you drink, not just water. There's fluid in all beverages and in many foods, such as fruit and soup. The Institute of Medicine recommends a fluid intake of 3.7 L (15 cups) for males and 2.7 L (11 cups) for females.

If you're looking to rehydrate fast, you can drink 8 oz to 12 oz of water every 15 minutes. But make sure not to exceed 1.5 liters - or 6.3 cups - in an hour and a half. More than this amount can increase your risk for developing low sodium levels, which can be harmful.

Sports beverages

If you sweat a lot when you exercise, you can lose 2% to 3% of your body water. It's easy to get dehydrated if this water isn't replaced.

Sports drinks are functional beverages that have sugar and electrolytes - like sodium - along with water. They're designed for use alongside vigorous exercise. That's because when you sweat, you lose more salt through your sweat. Sports drinks replenish those electrolytes along with water. You can find versions of sports drinks in powder and tablet forms as well.

If you're dehydrated because you've been sweating from high-intensity exercise, sports drinks are a great way to help you rehydrate fast. If you're hydrating after a low- or moderate-intensity workout, you probably don't need the extra salt and sugar to refuel.

Oral rehydration solutions

Some sports drinks may not have high enough levels of electrolytes to treat dehydration caused by illness. In these cases, try an oral rehydration drink.

Oral rehydration solutions are especially helpful if you're dehydrated from a stomach bug or gastroenteritis. These drinks were developed by scientists to replace the electrolytes lost due to diarrhea and vomiting. Like sports drinks, they include sugar, salt, and other electrolytes. But oral rehydration solutions have more electrolytes and less sugar.

You can buy them at the pharmacy without a prescription. Pedialyte is a common version that's easy to find in stores. You can also buy powder packets or make your own rehydration solution at home.

Milk

Cow's milk naturally contains fluids, sugars, and electrolytes, like calcium and potassium. Milk has been well studied for use as a hydrating beverage after exercise. One study found that skim milk and full-fat milk were both better at keeping you hydrated than regular water. So, reaching for milk might be a great option for hydrating fast at home.

Milk may not be the best choice if you have diarrhea, especially if you usually have lactose intolerance. If you have lactose deficiency, the lactose in milk can cause gas, bloating, or diarrhea. Young children with a stomach bug sometimes develop a temporary problem digesting lactose. So, if you're looking for ways to help your child rehydrate fast when they're vomiting or have diarrhea, look for other options besides milk.

Hydrating foods

Body water can come from both fluids and foods. In fact, about 20% of your fluid intake comes from foods.

Hydrating foods include:

• Fruits (watermelon, grapes, oranges)

• Vegetables (cucumber, lettuce, tomato)

• Yogurt

• Cottage cheese

• Soup

• Applesauce

If you're dehydrated, choose these foods for an extra boost of fluids. Drinking fluids, along with eating hydrating foods, can help you get hydrated faster.

What to avoid when you're dehydrated

If you're trying to rehydrate, avoid alcohol. That's because alcohol stops the release of vasopressin, the hormone that tells the kidneys to retain fluid. Alcohol makes you urinate more and lose more fluids, which contributes to dehydration.

You can also skip coffee and other caffeinated drinks (tea, soda, energy drinks) when you're trying to rehydrate. Coffee doesn't cause dehydration and you can safely drink three or four cups a day. However, excess amounts of caffeine can contribute to dehydration if you're already dehydrated.

You may also want to avoid hydrating with fruit juice or soda. Those drinks are high in sugar and low in sodium, so they aren't the best options.

When to seek medical help for dehydration

If your dehydration is severe, you might need to be assessed by a healthcare team. Severe dehydration is sometimes treated with fluids through your veins (IV fluids).

Signs of severe dehydration include:

• Rapid heartbeat

• Weak pulse

• Dizziness

• Fainting

• Confusion

• Dark urine or no urine

• Sunken eyes

• Dry skin

• Low blood pressure

If you have signs of severe dehydration, reach out to your primary care provider or head to the emergency room.

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