Experimenting is helpful, as you see how your body adjusts to different types of drinks. For example, a certain sports drink brand could cause you gastrointestinal issues, whereas another brand rehydrates you well and allows you to recover quickly. Meanwhile, some people find coconut water more palatable than plain water.

To find out what works best for you, here are the best rehydration options to try. The American Council on Exercise says that drinking plain water is one of the most effective methods to rehydrate naturally.

The council recommends drinking 8 ounces of water after exercise and an additional 16 to 24 ounces of fluid for every 1 pound of body weight lost during exercise. According to a published study in Nutrients , sports drinks can rehydrate you and provide high-value minerals, electrolytes, carbohydrates, and in some brands, protein.

These beverages present a palatable way to bring needed fluids to your body that is often lost during workouts as trying to eat all the needed minerals would most likely give you gastrointestinal issues, especially if the exercise is intense.

You can eat fruits and vegetables with a high water content to replace some of the water lost during exercise. Watermelon is one of the most popular options. The fruit also allows you to eat some of your fluid needs, helping to satisfy hunger as well as hydration needs without causing gastrointestinal stress.

If you find sports drinks particularly heavy—as many brands contain added sugars— you may want to try coconut water as a potential solution for rehydration—Harmless Harvest coconut water, for example, is an excellent workout recovery drink. This water contains electrolytes such as magnesium, calcium, potassium, and sodium, as well as carbohydrates that help to improve muscle function and promote recovery process.

When sports drinks cause gastrointestinal issues, you could switch to an electrolyte supplement in the form of a pill or powder.

For the pill, you can either pop it open and pour the contents into a water-filled bottle, shake it up, and drink, or you could swallow the pill whole.

For powders, you dump the powder into water, stir it, and sip. These supplements are not as heavy as some sports drinks and you can control how much water you use. Sports drinks replenish glucose, sodium, potassium, calcium, and magnesium, which are lost when you sweat.

According to Harvard Health, adults only need sports drinks during exercise that lasts more than 1 hour or during heavy exercise sessions. Drinking too many sports drinks, especially when you are not intensely exercising on a consistent basis, can lead to consuming too much sugar.

You also risk getting cavities. If you experience any of the following symptoms, you could be dehydrated and need to see a healthcare provider. Rehydration after a workout is imperative to recovery. Water and electrolytes help your body move, lubricate joints, bring nutrients to cells, and prevent overheating.

If you workout more than 60 minutes or if you have an intense workout session, be sure to rehydrate immediately after exercise to avoid the potential danger of dehydration. As always, speak with a healthcare professional regarding any questions on your hydration choices.

After a minute workout, you can rehydrate in about 45 minutes as long as you continued to hydrate throughout the workout, did not have a significant sweat session, and start out hydrated. To rehydrate quickly, drink water immediately after your workout.

Make sure you have water bottle or another water source available after you workout to not delay the hydration process. For more extreme workouts, you may need an electrolyte drink right away. These electrolyte drinks can provide good carbohydrates, protein, and necessary minerals to ensure you rehydrate and improve your recovery time.

You should drink water immediately after a workout to recover from dehydration. You also need to replenish your electrolytes—which are electrically charged ions that help your body move water to ensure proper hydration. Look for an electrolyte drink or supplement that contains magnesium, sodium, calcium, and potassium, as these are minerals lost in sweat during workouts.

Magee PJ, Gallagher AM, McCormack JM. High prevalence of dehydration and inadequate nutritional knowledge among university and club level athletes.

International Journal of Sport Nutrition and Exercise Metabolism. Harvard Health. The importance of hydration. Academy of Nutrition and Dietetics. How much water do you need. American College of Sports Medicine. Position Stand: Exercise and Fluid Replacement.

American Council on Exercise. How hydration affects performance. Orrù S, Imperlini E, Nigro E, et al. Role of functional beverages on sport performance and recovery.

Watermelon's benefits. Kalman DS, Feldman S, Krieger DR, Bloomer RJ. Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men.

J Int Soc Sports Nutr. McDermott BP, Anderson SA, Armstrong LE, et al. Journal of Athletic Training. Sports drinks. Logan-Sprenger HM, Spriet LL. The acute effects of fluid intake on urine specific gravity and fluid retention in a mildly dehydrated state.

Journal of Strength and Conditioning Research. By Jennifer Purdie, M. Ed, CPT Jennifer Purdie, M. Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers.

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Check the ingredients first. In addition to supplying a host of nutrients, milk has excellent hydrating properties.

Milk naturally contains high concentrations of electrolytes , which help balance the amount of water in your body. Research has shown that skim and low fat milk rehydrate you as well as popular sports drinks after intense exercise, all while providing protein and other important nutrients.

The high quality protein in milk also makes it an ideal post-exercise beverage for kick-starting muscle repair and the rebuilding process.

Just keep in mind that consuming milk after exercise may cause stomach discomfort like bloating. Full fat milk in particular might also not be a good option if you have diarrhea or vomiting , as it could worsen these symptoms. Is milk good for dehydration?

Stock up on a variety of fresh fruits and vegetables and keep cubed watermelon in your fridge for easy and convenient access. It can take days or weeks before fresh fruits and vegetables make it to your plate.

During that time, oxidation can cause nutrient loss. On the other hand, frozen fruits and vegetables are frozen shortly after harvesting, which retains most of their nutrients. For example, one study showed that frozen green beans and blueberries contained more vitamin C than their fresh counterparts.

Try making a hydrating, nutrient-packed smoothie by combining your favorite fresh or frozen fruits and vegetables in a blender along with milk or Greek yogurt. Which foods help you stay hydrated? Due to their high water content, both fresh and frozen fruits and vegetables make a perfect hydrating snack.

Oral rehydration solutions are specialized formulas used to prevent and treat dehydration caused by diarrhea or vomiting. They have also been promoted to bolster exercise recovery and prevent or treat hangovers. These solutions are water-based and commonly contain electrolytes like sodium, chloride, and potassium, as well as sugar, typically in the form of dextrose.

Some commercial solutions also contain other ingredients like prebiotics and zinc. While these rehydration drinks help replace lost fluids and electrolytes, they can be expensive. Fortunately, you can make your own using these common kitchen ingredients:.

Combine them in a large bowl or pot and stir until the sugar and salt dissolve. You can use flavor enhancers to improve the taste if desired — just keep in mind that they may contain artificial sweeteners and flavors.

Oral hydration solutions contain water, electrolytes, and sugar. You can make your own simple rehydration solution at home using water, salt, and sugar. Coffee and tea contain the stimulant caffeine, which can acts like a diuretic in high amounts.

While not as rehydrating as water, moderate amounts of coffee and tea can help you stay hydrated. Caffeine becomes dehydrating only in doses around — mg , the equivalent of two to three 8-ounce ml cups of coffee, or five to eight 8-ounce ml cups of tea.

In a study , 50 regular coffee drinkers drank 4 cups ml of coffee containing 1. The authors observed no significant differences between coffee and water in regards to hydrating ability. Does coffee dehydrate you? Drinking moderate amounts of coffee and tea have similar hydrating properties as water.

Plus, their caffeine content may give you an energy boost. Every cell, tissue, and organ in your body requires water to function. Water helps regulate body temperature, lubricate joints, transport nutrients, remove waste, and circulate blood.

For example, you can become dehydrated from sweating, vomiting, experiencing diarrhea, or taking diuretic medications that increase fluid loss. Certain populations are more prone to dehydration than others, including children , older adults, and people with certain medical conditions like diabetes and kidney disease.

The signs and symptoms of dehydration include:. Urine color is also a common indicator of hydration status. Generally, the paler the color, the better hydrated you are. That said, the color can change for reasons other than your hydration status, including diet, certain medications, and some medical conditions.

Are you dehydrated? Your pee color can give you a clue. Water is the best option for rehydrating your body, but oral rehydration solutions also provide essential electrolytes.

These may be useful if you are dehydrated due to diarrhea or vomiting, or if you have been exercising intensely. Severe dehydration may need medical treatment, where a doctor provides fluid intravenously.

When you drink water, your body starts absorbing it after 5 minutes, and peak absorption can take 15—60 minutes, according to a study. This will depend on several factors, such as how much fluid you take in, what type of fluid, how dehydrated you were to start with, and whether the cause of dehydration, such as diarrhea, has gone away.

How long does it take for water to go through your body? Water is effective, but oral rehydration solutions can also help relieve dehydration if you have a hangover.

Being hydrated can help you sleep better, but it can also mean you need to pee more during the night. Tips for nighttime hydration include:. Dehydration occurs when your body loses more fluids than it takes in. For most people, drinking water is the best way to stay hydrated and rehydrate.

Severe dehydration is a life threatening emergency and needs urgent medical attention. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. This article is based on scientific evidence, written by experts and fact checked by experts. Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses 1, 2, 3 are clickable links to peer-reviewed scientific papers.

We know water is important — but why? Overhydration, or drinking too much water, is a potentially deadly condition. Learn about causes, symptoms, treatments, and more. There are essential health benefits that come from downing enough water.