How to rehydrate the healthy way? Drinking water is the one of cheapest and healthiest ways to rehydrate your body. Why is water so healthy? Because water has no added calories or sugar it will never negatively affect you weight loss or health wise.
How do you know if you are really dehydrated? Some of the common symptoms are:
- Dry Mouth
- Dizziness
- Headache
- Increased Thirst
- Infrequent urination
The age demographic group that is more prone to dehydration is older adults and children. And also, anybody that has a medical condition such as diabetes or kidney disease.
How To Rehydrate The Healthy Way? Photo credit: iStock-fizkes
Another thing that is good for rehydration is drinking milk. Milk contains a high amount of electrolytes which helps to balance the water in your body. There are research studies that have shown that drinking milk can rehydrate you just as well as some of the most popular sports electrolyte drinks. The protein in milk also makes for a good post exercise beverage in terms of supporting muscle repair and recovery.
Fruits and vegetables contain the highest amount of water and that water in fruits and vegetables will help to rehydrate your body.
The fruits and vegetables that have the highest water content is:
- Oranges
- Grapes
- Berries
- Carrots
- Spinach
- Lettuce
- Cabbage
Oral hydration solutions is an alternative way to treat dehydration. These oral hydration solutions contain electrolytes like sodium, chloride, potassium, and dextrose. You can also make your own home remedy rehydration solution of just water, sugar, and salt.
Most people think that drinking coffee and tea will dehydrate you and that is true in theory. But if you are drinking more than moderate amounts such as 2 to 3 or more cups of coffee or tea per day, then the diuretics effects of it will dehydrate you. But if you drink just one cup of it per day then you can benefit from the hydration effects of it.
“Drinking water is the one of cheapest and healthiest ways to rehydrate your body.” Celebrity Fitness & Nutrition Expert Obi Obadike
There was a study of about 50 coffee drinkers who drank 4 cups of coffee that contained about 1.8 mg of caffeine per pound of bodyweight daily. The study revealed there was no significant differences between water and coffee in terms of its hydration effects. And this is an astonishing study even though the amount people in the study was small.
The Bottom Line is drinking water is one of the healthiest ways to rehydrate your body. And other rehydration options are milk, fruits, and vegetables.
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References
- Maughan RJ, Griffin J. Caffeine ingestion and fluid balance: a review. J Hum Nutr Diet. 2003 Dec;16(6):411-20. doi: 10.1046/j.1365-277x.2003.00477.x. PMID: 19774754.
- Killer SC, Blannin AK, Jeukendrup AE. No evidence of dehydration with moderate daily coffee intake: a counterbalanced cross-over study in a free-living population. PLoS One. 2014 Jan 9;9(1):e84154. doi: 10.1371/journal.pone.0084154. PMID: 24416202; PMCID: PMC3886980.
- Zhang Y, Coca A, Casa DJ, Antonio J, Green JM, Bishop PA. Caffeine and diuresis during rest and exercise: A meta-analysis. J Sci Med Sport. 2015 Sep;18(5):569-74. doi: 10.1016/j.jsams.2014.07.017. Epub 2014 Aug 9. PMID: 25154702; PMCID: PMC4725310.
- Jéquier E, Constant F. Water as an essential nutrient: the physiological basis of hydration. Eur J Clin Nutr. 2010 Feb;64(2):115-23. doi: 10.1038/ejcn.2009.111. Epub 2009 Sep 2. PMID: 19724292.
- Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr. 2008 Oct 2;5:15. doi: 10.1186/1550-2783-5-15. PMID: 18831752; PMCID: PMC2569005.
- Desbrow B, Jansen S, Barrett A, Leveritt MD, Irwin C. Comparing the rehydration potential of different milk-based drinks to a carbohydrate-electrolyte beverage. Appl Physiol Nutr Metab. 2014 Dec;39(12):1366-72. doi: 10.1139/apnm-2014-0174. Epub 2014 Aug 14. PMID: 25315686.
- Wilkinson SB, Tarnopolsky MA, Macdonald MJ, Macdonald JR, Armstrong D, Phillips SM. Consumption of fluid skim milk promotes greater muscle protein accretion after resistance exercise than does consumption of an isonitrogenous and isoenergetic soy-protein beverage. Am J Clin Nutr. 2007 Apr;85(4):1031-40. doi: 10.1093/ajcn/85.4.1031. Erratum in: Am J Clin Nutr. 2013 Aug;98(2):512. PMID: 17413102.
- James L. Milk protein and the restoration of fluid balance after exercise. Med Sport Sci. 2012;59:120-126. doi: 10.1159/000341958. Epub 2012 Oct 15. PMID: 23075562.
- Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.
- Binder HJ, Brown I, Ramakrishna BS, Young GP. Oral rehydration therapy in the second decade of the twenty-first century. Curr Gastroenterol Rep. 2014 Mar;16(3):376. doi: 10.1007/s11894-014-0376-2. PMID: 24562469; PMCID: PMC3950600.
- Munos MK, Walker CL, Black RE. The effect of oral rehydration solution and recommended home fluids on diarrhoea mortality. Int J Epidemiol. 2010 Apr;39 Suppl 1(Suppl 1):i75-87. doi: 10.1093/ije/dyq025. PMID: 20348131; PMCID: PMC2845864.
