When you’re dehydrated, drinking water typically helps. But you may also need electrolytes, which are present in coconut water, broth, and many other sources.
Thirst is a lagging signal. That means that by the time you feel thirsty, you may already be at least a little dehydrated.
Dehydration happens when you lose more fluids than you take in. Many things can cause dehydration, including heat, medications, digestive upset, and overexertion. You may feel faint, dizzy, thirsty, or fatigued, or experience a dry mouth and trouble focusing.
There’s more than just water to the rescue. In fact, several foods and drinks can help you rehydrate. Read on to learn about seven great options to help relieve dehydration.
Another way to tell if you may be dehydrated
One way to check for dehydration is to pinch the back of your hand. If your skin is slow to return to its normal state, you may be a bit dehydrated. If so, drink some water and try one of these foods.
When you’re dehydrated, your body needs more than fluid to regain its balance. In most instances, you also need to replenish electrolytes that are lost in body fluids such as sweat and urine.
Electrolytes are essential minerals your body needs for vital functions, such as maintaining proper fluid balance and regulating your heart’s rhythm. Some of the most common are:
- sodium
- calcium
- magnesium
- potassium
Coconut water is great to drink when you’re dehydrated. It provides much-needed water, electrolytes, and a few carbs. This is really important if you’re dehydrated and unable to keep much else down. It may also help prevent muscle cramping.
For instance, a 1-cup (237 mL) serving of unsweetened coconut water packs 9% of the Daily Value (DV) for potassium and has
One small study found that coconut water replenished fluids lost during exercise as efficiently as sports drinks. However, participants more often reported feeling bloated and having a more upset stomach after consuming coconut water. Another more recent study found that coconut water may help improve hydration status just as effectively as water.
If you’re experiencing nausea or vomiting, be sure to sip your coconut water slowly. Guzzling it down may upset your stomach.
Also, check the ingredients for added sugars or flavors. There shouldn’t be much more than coconut water listed on the label.
Like coconut water, broths and soups provide a high water content and electrolytes, which are essential for rehydration.
What’s more, bone broth and other soups containing animal protein may provide collagen. This animal-derived protein is
However, the body can also produce collagen from various other protein sources.
If you’re making bone broth at home, remember that cooking it for more than 8 hours increases its calcium and magnesium content. These minerals are essential for the health of bones and muscles. Adding different vegetables also increases nutrients.
A 1-cup (237-mL) serving of beef bone broth, for instance,
- Phosphorus: 6% of the DV
- Potassium: 9% of the DV
- Sodium: 21% of the DV
While sodium is an essential electrolyte to replenish when you’re dehydrated, consuming too much can be associated with heart problems and high blood pressure. Experts advise limiting your sodium intake to
Fruits and vegetables have a high water content and can be a great option for keeping you hydrated.
This is especially true for fruits like watermelon, honeydew, and cantaloupe. Their high water content makes them stellar choices when you’re dehydrated.
A 1-cup (152-gram) serving of
Storing melon in the fridge may help cool you down if your dehydration was brought about by heat. You can also freeze melon and use it to suck on if you’re experiencing nausea.
This method will more gently introduce liquid into your system if you have an upset stomach.
Gazpacho is a raw tomato and vegetable soup that is popular in Spain and Portugal, particularly in the summer months.
Its main ingredient — tomatoes — is high on the list of hydrating foods. Besides their 94% water content, raw tomatoes deliver 9% of the DV for potassium and just
Getting enough potassium is essential for managing your blood pressure and reducing the risk of heart disease.
While tomatoes are botanically a fruit, people tend to treat them like a vegetable in the kitchen.
To make gazpacho, you can blend raw tomatoes alongside cooling cucumbers, a sliver of bell pepper, olive oil, garlic, onion, and a smidge of salt and pepper. Chill for a few hours, and you’ve got a refreshing and hydrating dish.
What’s more, since this is a raw soup, you retain all the water content from these fruits and vegetables that might otherwise evaporate during the cooking process.
Smoothies are a highly customizable way to get more fluids when you’re dehydrated.
These typically take a liquid base, like milk, juice, or unsweetened iced tea, plus a handful of fruits and vegetables, and sometimes yogurt for added protein. You can also use plant-based milks or protein powders instead of dairy.
What results is a creamy, sweet, refreshing way to replenish lost fluids.
Berry-forward smoothies pack lots of vitamin C, which is essential for a healthy immune system. This is especially important if your dehydration is due to a fever or infection.
If your stomach is touchy, try adding ginger or mint to your blend.
If you feel nauseated, add some ice to make your smoothie extra cold. Cold foods tend to be less odorous, which might be helpful if certain smells trigger nausea for you.
A glass of milk delivers fluids, protein, carbohydrates, and some fat. It’s a good option for rehydrating because it contains many helpful electrolytes.
Here are some of the
- Water: 218 mL (89% by volume)
- Protein: 8 grams
- Calcium: 24% of the DV
- Potassium: 8% of the DV
- Magnesium: 7% of the DV
It also contains a small amount of sodium, which can help your body hang onto more liquid.
One 2016 clinical trial of 72 adult men found that both whole and skim milk were more hydrating than water 3–4 hours after consumption. This is because the additional nutrients in milk, like lactose, sodium, and potassium, help your body slow down the rate it absorbs fluids and how quickly these are excreted in urine.
Milk is a good option if you’re experiencing a poor appetite or nausea. Drink it cold if you’re especially overheated, or use it to replenish calories and fluids after a workout.
People with lactose intolerance should choose lactose-free milk, and people with a milk allergy should avoid using milk as a hydrating beverage option.
This Greek dip is made with yogurt and cucumber — both of which are high in water content.
Yogurt alone has a high water content (85%) and many of the
If you’re making tzatziki at home, skip the straining step for the cucumber. This will result in a runnier consistency, but it will help retain all that wonderful water content natural to cucumbers.
Serve alongside crudités, such as raw, washed carrot sticks, cherry tomatoes, and cucumber rounds.
Some people are more at risk of dehydration than others. Groups at higher risk include children, older adults, athletes, and people who work outdoors or live at high altitudes.
Several conditions can lead to dehydration, including:
- fever
- vomiting
- diarrhea
- certain medications, such as diuretics, which may cause you to urinate excessively
- sweating from overexertion, such as from exercise
- overheating
To prevent dehydration, drink enough water, eat foods rich in water, and monitor your urine color. It should range from light yellow, like lemonade, to pale amber. Darker urine is a sign of dehydration.
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.
If you’re severely dehydrated, seek help from a healthcare professional right away. Severe dehydration is a medical emergency.
You can become dehydrated from various causes, including fever or digestive upset, as well as overexertion, overheating, or certain medications, such as diuretics. Drinking water is a great way to stay hydrated, and many foods can also help replenish lost fluids.
When you’re dehydrated and feeling nauseated, try coconut water, broth, milk, or refrigerated melon. These also deliver electrolytes, which help your body with fluid balance.
Other foods with water-rich ingredients, such as gazpacho and tzatziki, can help replenish fluids lost to overexertion or overheating while packing more flavor and nutrition.
Since thirst is a lagging signal, be sure to stay hydrated as much as possible to avoid dehydration. If you think you could be severely dehydrated, seek medical attention immediately.