Quench Your Thirst: How To Hydrate Fast

Spring is setting in and the summer heat is coming our way! Staying hydrated is important year-round. But when the temperature starts going up, we tend to feel that extra pang of thirst in the back of our throats.

What does water do for us? Our body is made up of nearly 60% water, so it’s essential for everything! Water regulates body temperature and blood pressure. It helps move nutrients through our body, removes waste, and keeps our organs going. It keeps us healthy, so it’s so important to keep hydrated!

How do I know if I’m dehydrated?

If you’re feeling thirsty, you could already be experiencing mild dehydration. Water or a few cups of coffee might help this, but if you don’t treat dehydration, the effects could become very severe.

Why else might you be dehydrated? Along with not getting enough water, dehydration occurs in other ways. It might be from excessive sweating during an intense workout or losing a lot of fluids while you’re sick. It can also be a result of certain medications that increase fluid loss in the body.

Symptoms of dehydration:

Thirst
Bad breath
Dry mouth
Infrequent urination
Dry skin
Fatigue
Dizziness
Headache
Muscle cramps
Constipation
Craving sweets

If you’re experiencing any of these symptoms, here are some of the best ways to rehydrate quickly.

6 Ways to Rehydrate Quickly or Best Sources of Hydration

A woman pours a packet of True Lemon Fruit Infusions Lemon Mint into a clear waterbottle at her desk.

1. Drink water.

A glass of water has no added sugar or calories and is the most obvious choice because it’s just what your body wants and needs. If you have trouble drinking plain water throughout the day, try jazzing it up with a flavor enhancer. True Citrus Unsweetened Fruit Infusions™ gives a refreshing taste of fresh squeezed fruit without unnecessary ingredients.

Electrolyte powder being poured into a glass of water.

2. Try an oral rehydration solution.

These are fancy words to describe a mixture of sodium, potassium and glucose – nutrients also known as electrolytes. When your electrolyte balance is off, your body loses more water. Electrolytes are nutrients that keep and balance fluid in your body to keep you hydrated. An oral rehydration solution helps you rehydrate fast because it speeds up the absorption of liquids in your body.

Bowls of salty food like chips and peanuts.

3. Eat something salty.

Sodium is a necessary ingredient the body needs for keeping fluid intake. While too much sodium in your diet can cause you to retain too many fluids, too little sodium can be dehydrating. When you feel a little thirsty, snack on pretzels or salty chips while drinking water. This can help you get the sodium you need to keep more fluids in your body. Another good sodium-rich option? Soup! Like when you’re sick, soup fights dehydration with a good combo of sodium and water. Plus, you can get a boost of nutrients if you throw some veggies in!

4. Drink coffee, tea or a sports drink.

In moderate amounts, these drinks are hydrating and give you energy. But remember to be mindful of how you doctor up your drinks. Lots of creamer and sugar in coffee and tea can add unnecessary calories with little nutritional benefit. Sports drinks contain extra electrolytes and nutrients that help hydrate after a workout or when you’re feeling under the weather. But keep an eye on the ingredients. Popular sports beverages also tend to contain a lot of added sugar (which adds calories and can make you feel even more thirsty).

A jug and a glass of milk with a long green straw.

5. Have a glass of milk.

Milk also contains great nutrients and lots of electrolytes which helps balance fluid levels in your body. A 2016 study showed milk can be a great way to hydrate. It can also be a great post-workout drink because of the high amount of quality protein.

6. Eat your fruits and vegetables.

This is always a part of a good diet, but these gifts of goodness from Earth have high water content, too. So, produce is always a good option to help in getting your total needed water intake for the day. Try these fruits and veggies with some of the highest water content: berries, melons, oranges, grapes, carrots, lettuce, cabbage, and spinach. (Pro Tip: Blend fresh or frozen fruits and veggies with milk and added protein for extra hydration AND a meal replacement!)

If you’re experiencing the effects of dehydration, try one of the methods above, but be sure to sip liquids slowly so you don’t get any stomach cramping. And do your best to stay ahead of rehydrating your body! Check out our tips for how you can drink more water.