Dehydration occurs when your body has lost more fluids than you have absorbed. Staying hydrated is essential for health. Every cell in our body needs water – and oxygen – to function properly. How to rehydrate your body quickly?
Anyone can become dehydrated, but those at higher risk include infants, young children, the elderly, people with chronic illnesses, endurance athletes, and people living at high altitudes.
Common causes of dehydration are often vigorous exercise in hot weather, diarrhea, vomiting, excessive sweating and increased urination. Did you know that when we are thirsty it means that our body is already dehydrated ? Some symptoms of mild to moderate dehydration are dry mouth, fatigue, thirst, constipation, dry skin, headache, muscle cramps, and lightheadedness or lightheadedness.
Symptoms of severe or chronic dehydration are extreme thirst, confusion, little or no urination, sunken eyes, very dry mouth, dry skin that lacks elasticity, low blood pressure, rapid heartbeat, rapid breathing and even delirium or unconsciousness.
If it is not treated quickly, dehydration can lead to several complications. You should definitely seek medical help with severe dehydration, but you can treat mild dehydration at home with natural means.
Caution: In case of severe dehydration, call your doctor immediately.
10 home remedies for dehydration
1. Increase your water consumption
The first step in treating dehydration is of course to increase your water intake. Water is usually sufficient to rehydrate adults. You should drink enough water, even if you are not particularly thirsty.
- Enjoy small amounts of water or clear liquids throughout the day.
- Drink drinks or carbohydrates that contain electrolytes.
- Suck on popsicles made from fruit juices and sports drinks.
According to the Institute of Medicine, healthy adult males living in a temperate climate need a total intake of about 13 cups (3 liters) of drink in a day. Healthy adult women need about 9 cups (2.2 liters) of drink per day.
2. Homemade Oral Rehydration Solution (ORS)
Quickly “replenishing” lost fluids and minerals is important when suffering from dehydration. An easy way to do this is with a homemade oral rehydration solution (ORS).
- Add ½ teaspoon of salt and 6 teaspoons of sugar (or brown sugar) to 4 cups of drinking water.
- Mix well until the salt and sugar dissolve completely.
- Drink this solution several times a day until you recover completely.
- You can also buy ORS that are approved by the World Health Organization (WHO).
Yogurt is an effective remedy for dehydration due to diarrhea or vomiting. It is a good source of electrolytes. In addition, it is soothing to the stomach and easy to digest.
- Eat a cup of plain yogurt several times a day.
- Another option will be to eat white rice boiled with yogurt and a little salt.
4. Watery fruits and vegetables
When you are suffering from mild to moderate dehydration, increase your intake of fruits and vegetables that are rich in water. According to a 2009 study from the University of Aberdeen in Scotland, fruits and vegetables that are high in water content hydrate the body twice as effectively as a glass of water. These fruits and vegetables contain hydrating salts, minerals and sugars, so they work in a similar way to isotonic drinks popular with athletes.
here is some fruits and vegetables with high water content :
- the watermelon,
- the strawberries,
- the celery,
- the lettuce,
- the radishes,
- and tomatoes …
Eat these foods in small snacks or add them to your salads or smoothies.
Banana is another fruit that you can eat to treat mild dehydration. Dehydration results in a loss of minerals like potassium in the body. Rich in potassium, bananas can help restore this important mineral. In addition, it helps to restore the courbatus muscles to normal, due to excessive loss of water in the body.
- Eat 1-2 bananas during the day.
- You can also drink banana smoothies.
6. Coconut water
Drinking a glass of coconut water can also help treat dehydration. the high level of electrolytes in coconut water makes it a very hydrating drink. It is also relatively low in calories and sugar.
According to a 2012 study published in the Journal de la International Society of Sports Nutrition, coconut water has a positive effect similar to sports drinks.
Drink a glass of coconut water several times a day to rehydrate your body. As coconut water is quickly absorbed into the cells, you will see results quickly.
According to Ayurveda, buttermilk is a good remedy for mild dehydration. It supplies the body’s necessary mineral salts that have been lost during excessive sweating, one of the main causes of dehydration.
- Drink a glass of buttermilk several times a day to help your body recover.
- Another option is to drink a cup of buttermilk mixed with ½ teaspoon of dry ginger, several times a day.
8. Barley water
Barley water is another good remedy to keep your body well hydrated. The nutrients in barley help replenish minerals lost during dehydration. Because it is easily digested and keeps the body cool, barley water can provide quick relief from the symptoms of dehydration.
- Dip 1 cup of barley in 3 to 4 cups of water.
- Bring to a boil, then simmer (covered) for 45 to 60 minutes.
- Let it cool, then drain.
- Add a little lemon juice and honey.
- Drink barley water at regular intervals.
9. Lemon water
Another great remedy for dehydration is lemon water. This soothing drink will help hydrate the body so you feel energized and refreshed.
- Add the juice of ½ lemon to a glass of water.
- Add 1 teaspoon of raw honey, ½ teaspoon of powdered black pepper and a pinch of salt.
- Drink this soothing drink at regular intervals.
10. Soups and broths
Broths and broth-based soups can also be helpful in rehydrating the body. They help replenish lost fluid and minerals. Add water-rich vegetables like zucchini, radishes and celery to your soup to further boost hydration.
Eat a bowl of chicken soup or broth. You can also consider eating soup before your workouts to prevent dehydration and boost your performance.
- Land in a cool place and avoid any other effort.
- To prevent dehydration, take a reusable water bottle with you when you go out.
- When you are dehydrated, avoid drinking sodas, coffee, or strongly sugary drinks, as they can make your condition worse.
- Avoid alcohol if you are prone to dehydration. It has a dehydrating effect.
- Do not exercise during the hottest part of the day if you can avoid it.
- While dehydrating, eat unsalted foods for a few days.
- If dehydration is due to prolonged physical activity, consume a sports drink that contains electrolytes.