The Fastest Ways to Rehydrate

It’s a blazing summer afternoon, and you’ve just finished a grueling workout. You’re drenched in sweat, your energy feels zapped, and you’re starting to feel a sense of fatigue setting in. You need to know the fastest ways to rehydrate.

Dehydration can happen quickly when your body loses more fluids than it takes in, especially during intense exercise or in hot weather (3).

But dehydration doesn’t just make you feel tired. It can drag down your workouts, mess with your focus, and even lead to serious health problems if you don’t take care of it. (4).

The good news? With a few smart moves, you can support faster rehydration and feel better sooner—helping your body recover from the effects of dehydration. 

This guide breaks down easy, science-backed tips to help you bounce back faster, stay energized, and keep your cool when things heat up.

Why Hydration Matters More in Summer and After Activity

Hydration isn’t just about quenching thirst. About 50 to 70% of your body mass is made up of water, and every part of your body needs water to function (5)! 

Your body naturally loses water every day through things like breathing, sweating, metabolism, and going to the bathroom (6).

The hotter it gets—or the harder you push yourself—the more you sweat to cool down, and that means you’re losing even more fluids. (3). 

Even losing just 2% of your body weight in sweat can drag down your performance and trigger signs of dehydration. (4, 5). 

That’s why staying hydrated is super important during the warmer months and after intense physical activity.

Common signs of mild to moderate dehydration

Dehydration can sneak up on you, so you should know how to recognize the symptoms of mild to moderate dehydration.

You might experience (3):

• Thirst
• Headache
• Dizziness
• Dry mouth or skin
• Less frequent urination
• Dark-colored urine
• Tiredness or fatigue

Treating mild to moderate dehydration

If you’re mildly to moderately dehydrated, drinking more fluids usually does the trick (3).  

But while you might feel like chugging water, it’s important to go slow and take small sips (3).

Avoid consuming more than one liter (34 ounces) of fluid per hour, as this can lead to overhydration—a potentially dangerous condition (7).

Skip anything that could make dehydration worse, like alcohol (3)!

Water: The Gold Standard for Fast, Everyday Hydration

Easily accessible, affordable, and calorie-free, water is the best for staying hydrated day to day.

In fact, water is considered the most essential nutrient (8). And when scientists study hydration, they usually use water as the standard to compare how hydrating other drinks are (8).

Water is rapidly absorbed by the body. Research suggests rehydration might begin as soon as 5 minutes after drinking it (9). But how quickly it actually gets absorbed depends on whether your stomach is empty or full (9).

If you’re mildly dehydrated, it might take about 75 minutes to 2 hours for the water to fully absorb and help you rehydrate, but this can vary, too (9).

When should you drink water during exercise?

During exercise, staying hydrated is key to feeling your best. Dehydration can zap your energy, reduce your endurance and motivation, and slow down recovery (10).  

You probably get thirsty when you work out, but you might not drink enough if you only go by your thirst levels (10).  

So, to stay hydrated, the American Council on Exercise recommends (11):

• Two to three hours before exercise: Drink 17 to 20 ounces of water 
• 20 to 30 minutes prior to exercise or during warm-up: Drink 8 ounces of fluid 
• Every 10 to 20 minutes during exercise: Drink 7 to 10 ounces of fluid 
• Within 30 minutes after exercise: Drink an additional 8 ounces of fluid 
• For every pound of body weight lost after exercise: Drink 16 to 24 ounces of fluid

If your workout lasts less than an hour and you didn’t exercise in the heat, plain water is usually enough (2)!

How much water should you actually drink?

There’s no one-size-fits-all answer to how much water you need. It really depends on things like your diet, your environment, your body size, and how active you are (12).  

Your fluid needs can also vary depending on your life stage. For instance, pregnant and breastfeeding women need to drink more fluids (13).

So how much should you really drink? The National Academy of Medicine suggests (13): 

• 104 ounces (13 cups) daily for men
• 72 ounces (9 cups) daily for women

Again, this is a general guideline for water consumption, as individual needs vary.

For most people, a more personalized, simple guideline is to drink half your body weight in ounces of water each day (14). Then, add 12 ounces for every 30 minutes of exercise (14).

Wondering what happened to the old advice of drinking 8 cups of water a day? It turns out that there’s little scientific evidence to support it (6).

Am I drinking enough water?

Not sure if you’re drinking enough fluids? Here are some tips to check and stay on top of your hydration:

• Check urine: Use urine color as a simple hydration check. Light yellow to colorless is a good sign that you’re well-hydrated (15).
• Notice bathroom visits: You should have to pee at least once every two hours. If you go longer without needing to use the bathroom, it might mean you’re not drinking enough (13).
• Track fluid intake: Use MyFitnessPal’s water tracking feature to keep closer tabs on your daily fluid intake to help support good hydration habits. . 
• Set hydration goals: Set habit goals related to your hydration. It can be helpful to select a reusable glass or stainless steel bottle or tumbler, note how many ounces it holds, and use it to achieve those goals. 

Despite popular belief, water-based drinks, such as black tea and coffee, can hydrate you just as well as plain water (13). This is true even if they contain caffeine (13).

Very high amounts of caffeine (over 500 milligrams per day) might cause you to pee a bit more (16). But most people don’t consume that much caffeine, so it generally doesn’t affect hydration (16).

In other words, as long as you’re drinking it in moderation, feel free to consider that iced cold brew as part of your daily hydration!

When Water Isn’t Enough

Water can be great for mild dehydration, but sometimes your body needs extra help—this is where electrolytes come in.

Electrolytes like sodium, potassium, and magnesium are essential minerals. They help maintain fluid balance, muscle function, and overall hydration (17).

When you sweat, especially during intense exercise or in hot weather, you lose these key minerals along with water (2).  

Replenishing them is crucial to avoid fatigue, cramps, and dehydration, helping you recover more quickly and feel your best (18). 

But, if you eat a balanced diet and don’t exercise intensely, you probably get most or all the electrolytes you need from food, especially sodium (2).  

So, when should you reach for something beyond water?

Are sports drinks worth it?

Sports drinks, powders, and tablets can come in handy when you’re working out at least an hour or exercising in hot weather (2). 

They typically replace both electrolytes and carbohydrates (sugar) (2). These carbs help replenish the glycogen (stored carbs) in your muscles and help with muscle repair (19).

If you don’t need the extra carbohydrates, skip the sugar and choose unsweetened or naturally sweetened options with stevia or monk fruit extract.

Unsweetened coconut water 

Unsweetened coconut water is a hydrating beverage that offers a natural electrolyte boost. Compared to sports drinks, it has less sodium and more potassium (19).  

It also contains some natural sugar and beneficial antioxidants, which can help with exercise recovery (20).

Coconut water is a great everyday option for light to moderate activity or casual rehydration. But it might not be enough after hard core workouts (19). 

And while it’s a natural option with fewer calories than typical sports drinks, keep in mind that it’s not calorie-free.

Oral rehydration solutions (ORS) 

Oral rehydration solutions (ORS) are medical formulas. They quickly replenish fluids and electrolytes using sugar to aid sodium and water absorption (21).

These solutions are often used for moderate dehydration from diarrhea or vomiting (21).

For intense exercisers, ORS products can help with rehydration after workouts. But each one has different amounts of electrolytes, carbs, and amino acids. This can affect how well they help you recover (22). So, if you choose an ORS for exercise recovery, look for one designed for post-workout use.

Most ORS aren’t meant for everyday hydration. Generally, they should only be consumed under a doctor’s advice. Using them incorrectly may lead to salt toxicity and other harmful effects (23). 

Hydrating Foods to Add to Your Diet 

Did you know that you can also eat your way to better hydration? In fact, for most people, about 80% of their water intake comes from beverages, while the rest comes from water-rich foods (13).

Raw fruits and veggies make up most foods with high water content (5, 24). Here are just some of the top hydration helpers (5, 24): 

Fruits:

1. Watermelon (92% water) 
2. Strawberries (92% water) 
3. Kiwi (90% water) 
4. Peaches (89% water) 
5. Oranges (88% water) 
6. Grapefruit (88% water) 
7. Blueberries (88% water) 
8. Pineapple (86% water) 
9. Apple (84% water) 
10. Grapes (81% water)

Veggies:

1. Cucumbers (96% water) 
2. Lettuce (96% water) 
3. Celery (95% water) 
4. Zucchini and summer squash (94% water) 
5. Tomato (94% water) 
6. Bell pepper (92% water) 
7. Broccoli (92% water) 
8. Cauliflower (92% water) 
9. Spinach (92% water) 
10. Carrot (88% water)

Some other hydrating foods include (5): 

1. Broth (92% water) 
2. Skim Milk (91% water) 
3. Plain Yogurt (88% water)

Snack Ideas for Hydration 

Looking for some inspiration on how to mix these hydrating foods into your daily snack rotations?

Here are a few simple ideas to get you started:

• Watermelon and cucumber salad
• Celery, bell pepper, or carrot sticks with hummus
• Greek yogurt with peaches or berries
• Cherry tomatoes and mozzarella cheese
• Green smoothie with apple and pineapple 

When to Seek Medical Help 

Mild dehydration can often be managed at home,  but moderate to severe cases may require medical attention  (3). 

If you’re experiencing vomiting or diarrhea and are unable to keep fluids down, you may need IV fluids or medical support to rehydrate properly  (3).

Signs of severe dehydration requiring medical attention can include (3):

• Confusion
• No urination for hours
• Rapid breathing
• Rapid heartbeat
• Fainting  

If you’re unsure how serious your dehydration is, check in with your doctor.

At-Risk Groups

Dehydration can affect anyone, but some people are at higher risk, including (3):

• Older adults
• Infants and toddlers
• People with certain conditions, like diabetes

If you suspect dehydration in these cases, don’t wait. Contact a healthcare professional for advice.

Frequently Asked Questions About Rehydration 

The Bottom Line

Staying hydrated is essential for overall health, exercise performance, and well-being (10).

Water is the best choice for everyday hydration, but other beverages can also contribute to your daily fluid intake (6). 

If you’re feeling thirsty, you might already be dehydrated. So, don’t wait for thirst to remind you to hydrate (25).

Instead, start making hydration a daily habit and incorporate water-rich foods into your snacks and meals. 

And when you sweat it out, don’t hesitate to reach for sports drinks or coconut water as needed to balance electrolytes and rehydrate like a pro.

Feeling motivated to improve your hydration game? Try tracking your water intake with MyFitnessPal and notice how staying hydrated can support your overall well-being. 

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