5 Ways to Treat Dehydration at Home

What causes dehydration?

Dehydration occurs when the body loses more fluid than is being taken in, according to the Mayo Clinic. This can happen for several reasons, including:

• Vomiting and diarrhea caused by an illness (virus, parasite, or bacteria) or food poisoning

• Excessive sweating from exercising or overheating

• A prolonged fever

• A sore throat

• Frequent urination

• Burn injuries (including severe sunburns)

• Being in hot or humid weather for a long time

• Certain drugs like diuretics

For most people, mild and moderate dehydration can be resolved by replenishing fluids (drinking). However, for older adults and young children dehydration can be a serious condition, according to the Mayo Clinic. They note that severe dehydration can lead to heat illnesses (like heat stroke or heat exhaustion), urinary or kidney problems, and seizures.

How Do You Treat Dehydration at Home?

1. Water

Water is the best way to rehydrate if you’re trying to prevent or treat dehydration, according to Healthline. They note that water provides adequate rehydration in most cases, but if you are in a hot environment or doing an intense activity (like a high-endurance sport or exercise) you may want to rehydrate with something that can help replenish your sodium levels (like a sports drink).

If you are not fond of plain water, coconut water is also a good option for rehydration.

2. Sports Drinks

Some sports drinks contain water, electrolytes, and other ingredients that can help rehydrate the body, according to Healthline. Thse sports drinks are the best option when you are sweating a lot (because sweating can deplete your body of necessary sodium quickly). Healthline recommends opting for a sports drink if you’re in hot weather or doing high-intensity exercise.

3. Skin or Low-Fat Milk

Milk can help rehydrate the body as well as provide some protein and other nutrients, according to Healthline. They note that some research explains that skimmed or low-fat milk can be as effective as sports drinks after exercise. Some research also supports milk as a good choice for kick-starting the muscle repair process if you are weight lifting, according to Healthline. If you can tolerate milk products, it may be a good choice for you.

4. Fruits & Vegetables

Fruits and vegetables are great hydrating snack options, according to Healthline. This is because many fruits and vegetables contain 80 to 99% water, among other nutrients. Healthline notes the following as great choices:

• Berries

• Melons

• Oranges

• Grapes

• Carrots

• Lettuce

• Cabbage

• Spinach

5. Oral Rehydration Solutions

Oral rehydration solutions are water-based solutions that also contain electrolytes and sugar, according to Healthline. Some even contain prebiotics and zinc, they note. While this is usually a more expensive option than sports drinks, some people prefer them. You can find liquid or frozen liquid forms of these solutions at health food stores or retail pharmacies.

Signs and Symptoms of Dehydration

According to the Mayo Clinic, the symptoms of dehydration are different for adults and children. They list the following symptoms to look out for:

Dehydration in an Infant or young child

• Dry mouth and tongue

• No tears when crying

• No wet diapers for three hours

• Sunken eyes, cheeks

• Sunken soft spot on top of the skull

• Listlessness or irritability

Dehydration in an Adult

• Extreme thirst

• Less frequent urination

• Dark-colored urine

• Fatigue

• Dizziness

• Confusion

When to See a Doctor for Dehydration

Severe dehydration may require IV fluids to help rehydrate you, according to the Mayo Clinic. They recommend that you see a doctor if you or your child has any of the following symptoms of severe dehydration:

• Can’t keep down fluids

• Has bloody or black stools

• Seems irritable (“cranky”), disoriented, or sleepier than usual

• Has had diarrhea for more than 24 hours that isn’t getting better

Children and older adults are most susceptible to dehydration, so it is important to see a doctor if you have any concerns. You can find a pediatric urgent care near you by searching Solv.

Why is Hydration so Important?

Staying well-hydrated is important for several reasons, according to the Mayo Clinic. Some of the most important reasons include the following:

• Regulation of body temperature

• Moistening of the tissues in the eyes, nose, and mouth

• Protection of body organs and tissues

• Carrying nutrients and oxygen to cells

• Lubricating joints

• Lessening the burden on the kidneys and liver by flushing out waste products

• Dissolving minerals and nutrients to make them accessible to your body

How Much Water Do You Need?

Every day, you lose 8 to 12 cups of water through breathing, perspiring, and your urine and bowel movements, according to the Mayo Clinic. They note that in general, men need around 12 cups of fluid every day, while women need around 9 cups. Some factors increase your fluid needs, they explain. Some of these factors include:

• Exercise

• Being in hot weather

• Being at a high altitude

• Eating a high-fiber diet

• Drinking caffeine and alcohol

The Mayo Clinic explains that while you may get some water intake from your diet (mainly fruits and vegetables), it is hard to track your fluid intake from food, so it's best to drink at least eight cups of fluid (like water) every day.

Tips for Staying Hydrated

If you find it difficult to get eight cups of fluid in every day, the Mayo Clinic offers these tips:

1. Start your morning by drinking a glass of water as soon as you wake up

2. Carry a water bottle with you wherever you go

3. Set water-drinking goals for yourself (you can even get a tracking app for your phone that helps you meet your water-drinking goals)

4. Cut out sugary beverages to avoid empty calories

5. Try club soda, seltzer, coconut water, or sparkling water if you enjoy carbonated or flavored drinks

6. Try adding a slice of lemon, lime, or other fruits to infuse flavor into your water

If you're dehydrated and need to see a doctor, use Solv to find and book an appointment with the nearest urgent care clinic.