Besides plain water, you can drink water with some fruit added, sparkling water, or herbal teas. [4] X Expert Source Olivia Mitchell, RDN, IFNCPIntegrative & Functional Nutrition Certified Practitioner Expert Interview. 22 June 2021.
Note that even when you don’t feel thirsty, it is important to keep your fluids up. Also, just because it is cold does not mean that you don’t need additional fluids — exertion, fierce weather, dryness, etc. , can all contribute to becoming dehydrated. If you experience thirst that is unsatisfied by drinking fluids, this may indicate an underlying condition, such as diabetes, or you may be experiencing thirst as a side effect of medication. Talk to your doctor if you are experiencing these issues.
For endurance sports, an electrolyte beverage is key as salt is vital to your body’s ability to absorb water. [5] X Research source For shorter workouts, regular water should suffice.
If you work out outdoors and also live in a place with a hot climate, you may choose to do workouts at times of the day when it is cooler out. This will make it easier for you to maintain adequate hydration without having to consume huge volumes of fluid.
Alcohol is a diuretic, meaning it increases fluid loss from the body — you may urinate more fluids than you actually drink. The headache you feel when you’re hungover is a direct result of dehydration. If you’re drying to hydrate, avoid alcohol. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Caffeinated beverages have a mild diuretic property. While this should not cause dehydration, if you are trying to hydrate your body, caffeinated beverages are not the most effective choice. Stick with straight water instead. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you believe you may have any of these medical conditions, or if you are worried that you may have severe dehydration, it is best to see a doctor sooner rather than later for treatment. [12] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
If you have an illness such as diarrhea and/or vomiting, you may not be able to consume fluids orally (due to nausea and/or vomiting, or diarrhea which prevents absorption); therefore, IV fluids may be your only option in severe cases.
The specific diagnosis underlying dehydration also affects the treatment course, in many cases. This is another reason why identifying the underlying cause is key. If you suffer from a chronic disease such as congestive heart failure, kidney disease, an endocrine disorder, or hyponatremia it can be dangerous for you to make changes to your daily fluid intake. Speak with your physician about what is appropriate for you, and keep in mind that the recommendations for the general population will not necessarily apply.
