Water. While it likely comes as no surprise, drinking water is most often the best and cheapest way to stay hydrated and rehydrate. Unlike many other beverages, water contains no added sugars or calories, making it ideal to drink throughout the day or specifically when you need to rehydrate, such as after a workout.
Water is your best bet for everyday hydration, since it is free of sugar, calories, and caffeine. All of your daily food and beverages contribute to your daily fluid needs.
Research shows that milk is one of the best beverages for hydration, even better than water or sports drinks. Researchers credit milk's natural electrolytes, carbohydrates, and protein for its effectiveness.
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Hydrating fast is possible — but it's about more than drinking as much water as you can. By choosing fluids with the right mix of electrolytes, you can speed up your rate of rehydration and start feeling your best.
It hydrates you
This myth comes from a study funded by Gatorade that found people who drank their product were better hydrated than if they drank water—but only because they drank more fluids. If you drank the same volume of water versus Gatorade, you'd be equally hydrated.
In general, however, it usually takes about two hours for your body to rehydrate fully after drinking a significant amount of water. As for how you should rehydrate, water is the best choice. Sports drinks, such as Gatorade, can be helpful for athletes who need to replenish electrolytes.
For severe cases of dehydration, you can expect the body to take up to 24 hours to fully recuperate and regain the lost fluids. This is also done with the help of intravenous hydration, a process by which sterile water solutions are injected into the body to speeden up the rehydration process.
Chugging large quantities of water isn't hydrating you any more than if you sip it slowly. It can seem like you're being proactive by gulping down a large amount of water before beginning some extraneous exercise.
Cantaloupe, grapefruit, strawberries, watermelon, broccoli, cabbage, cauliflower, celery, cucumbers, eggplant, lettuce, sweet peppers, radishes, spinach, zucchini, and tomatoes are all at least 90% water. Soups, popsicles, water ice, and gelatins are also high in water.
Fruits and vegetables can help with hydration [a banana is 74% water!] and provide healthful nutrients such as vitamins, minerals, fiber and protein. So for elite athletes – or those just trying to stay fit – a diet with plenty of fruits and vegetables, including bananas, is important for performing at your best!
Avoid alcohol, caffeine, soda, or sugar-sweetened beverages because these can dehydrate you even more. If you have kidney issues, the foods on this list may not be right for you, and a healthcare professional may need to monitor your electrolyte and nutrient intake closely.
1. Watermelon. Watermelon is very healthy and one of the most hydrating foods you can eat. A 1-cup (154-gram) serving contains over a half cup (118 ml) of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium.
According to a recent study from the Journal of Strength and Conditioning Research, your body can alleviate mild dehydration in 45 minutes with 20.3 oz (600ml) of water.
This can affect the brain stem and cause central nervous system dysfunction. In severe cases, water intoxication can cause seizures, brain damage, a coma, and even death. Bottom line: Drinking too much water can increase the pressure inside the skull. This can cause various symptoms and, in severe cases, become fatal.
An electrolyte imbalance can be caused by: Losing fluids as a result of persistent vomiting or diarrhea, sweating or fever. Not drinking or eating enough. Chronic respiratory problems, such as emphysema.
Is it OK to drink electrolytes every day? You can drink electrolytes every day (or choose to consume a supplement instead). This is especially necessary if you exercise and/or sweat often. Electrolytes will help replace minerals, such as sodium, magnesium, and potassium, that are lost when you sweat or get sick.
Electrolyte disorders are most often caused by a loss of bodily fluids through prolonged vomiting, diarrhea, or sweating. They may also develop due to fluid loss related to burns. Certain medications can cause electrolyte disorders as well.