Especially in the deep heat of summer, the feeling of dehydration is recognizable to many. You feel thirsty, of course, as your body is craving water. Other signs of dehydration are lightheadedness, fatigue, and dark pee (1). Many probably remember the feeling of playing a baseball or soccer game as a child, then feeling dizzy after the game if you weren’t drinking enough water.
Once you realize you’re dehydrated, it’s important to take action. If you don’t, your body could undergo serious problems. Some complications that can arise due to dehydration are seizures, kidney problems, and anything from heat exhaustion to heatstroke (2).
When you realize you are dehydrated, it’s crucial to get your fluid level back up. You should be sure to grab a bottle of water, but there are also some foods you can reach for when you are dehydrated.
1. Broth and soup
When dehydrated, you’ll want to be consuming foods that have a high water content. This will help hydrate your body, but also provide you some nourishment from the food component. Soups and broths also contain some nutrients that will get you back to feeling your best (3). Some people can be wary of putting soup or broth in their daily diet because of the higher sodium content typically featured. However, sodium is a good thing when you’re trying to hydrate your body. As you sweat, which may have happened in the process of your dehydration, you lose sodium. So, soup and broth can help replace it.
Most of us already know that fruit contains a lot of water. In fact, 20% of our hydration needs are usually met through the consumption of fruit (4). Some of the fruits with the highest water content are watermelon (of course), grapes, cantaloupe, kiwi, and oranges. So, oranges were a great pick for a halftime snack at sports games growing up.
Green juice can make you feel good on a daily basis, but it’ll do wonders for you when you’re feeling dehydrated. Veggies like kale, spinach, cucumber, and celery are great options for creating a green juice.
There are also some drinks besides water you can have while replenishing your body from dehydration. Unfortunately for coffee lovers, it is recommended that you avoid caffeine when you are dehydrated.
- Green juice, as previously mentioned
- Sports drinks with electrolytes
- Pure Coconut Water
At the end of the day, the best thing you can do regarding dehydration is to prevent it. It sounds easier said than done, but it is crucial to your health to make sure you are drinking enough water every day. While there’s not a clear answer for how much water you should have per day, there are some guidelines that should help you drink enough fluid throughout your day. Men should aim for 15.5 cups of water per day, while women should aim for 11.5 cups per day (5). When you are working out or spending time in the sun, you’ll want to up your intake.
Vitapod is a vitamin-infused drink system that is ideal for both replenishing and preventing dehydration. Packed with electrolytes, a drink like Vitapod is another solution for dehydration - and it's tasty too!