This article explores 7 good options.
Thirst is a lagging signal. This means that when you feel thirsty, you may be at least a little dehydrated.
Dehydration is due to losing more fluid than ingestion. Many things can lead to dehydration, including high temperatures, medications, indigestion, and overwork. You may feel dizzy, thirsty, tired, dry mouth or have difficulty concentrating (1).
Fortunately, it's not just water that can come to the rescue. In fact, several foods and drinks can help you hydrate.
This article explores 7 good options.
1. Coconut water
When you're dehydrated, your body needs more than just fluids to restore balance. In most cases, you must also replenish electrolytes that are lost from fluids in your body, such as sweat and urine (2).
Electrolytes are minerals your body needs to maintain vital functions, such as proper fluid balance and keeping your heart beating regularly. Some of the most common are:
- Sodium
- Calcium
- Magnesium
- Potassium
When you're dehydrated, coconut water is great for drinking because it provides much-needed water and provides electrolytes, and some carbohydrates. This is very important if you are dehydrated and cannot stay in another state. It may also help prevent muscle spasms ( 2 ).
For example, one serving of 1 cup (237 ml) of unsweetened coconut water contains 9% of the daily value (DV) of potassium and contains 45 calories (3).
A small study found that coconut water can be as effective as a sports drink to replenish the water lost during exercise. However, participants more often reported that they felt bloated and stomach upset after consuming coconut water. （4）。
If you feel nauseous or vomiting, be sure to sip coconut water slowly. Eating large bites may make your stomach uncomfortable (4, 5).
Also, check the ingredients that add sugar or flavors. There should not be too much coconut water listed on the label.
Summary: Coconut water helps replenish moisture and electrolytes in the body. If you're feeling sick, this is a good choice – though be sure to sip slowly.
2. Broths and broths
Like coconut water, broths and broths provide high water content and electrolytes. This combination is key to rehydration (1, 6).
What's more, bone broth and other animal protein soups also provide collagen. This is an animal-derived protein that is important for healthy joints and may be especially important if you are dehydrated due to overwork (7, 8, 9).
However, the body can also make collagen from many other protein sources.
If you make bone broth at home, keep in mind that cooking for more than 8 hours increases its calcium and magnesium content. These minerals are important for bones and muscles, respectively. Adding different vegetables can also increase nutrients (8).
For example, a serving of 1 cup (237 ml) of beef bone broth contains these electrolytes (7):
Phosphorus: 6%
DV • Potassium: 9%
of DV • Sodium: 21% of the daily value
While sodium is an important electrolyte to replenish when dehydrated, excessive intake can lead to heart problems and high blood pressure. Experts recommend limiting your sodium intake to 1,500-2,300 mg per day (10, 11, 12, 13).
Summary: Broths and broths provide plenty of water and other important nutrients such as electrolytes. Animal-derived bone broth also provides collagen, which aids in tissue repair and joint health.
3. Watermelon, honeydew melon, and other melons
Fruits and vegetables have high water content and are an excellent choice for staying hydrated (14).
This is especially true for fruits such as watermelon, honeydew, and cantaloupe. These all have a very high moisture content, making them the best choice when dehydrating.
For example, one serving of 1 cup (152 g) raw cut watermelon contains nearly 92% (139 ml) of water. Cantaloupe is similar to honeydew, containing about 90% water per serving (15, 16, 17).
If your dehydration is caused by heat, storing melons in the refrigerator may help you cool down. If you feel nauseous, you can also freeze the melon and use it to suck.
If you have an upset stomach, this method will more gently introduce fluids into your system.
Summary: Melons are particularly high in moisture. Storing them in the refrigerator or freezer before consumption is a way to hydrate and cool down. If your dehydration is due to high temperatures or overwork, this may provide much-needed cooling.
4. Spanish cold vegetable soup
Gazpacho is a raw tomato vegetable soup that is popular in Spain and Portugal, especially during the summer months.
Its main ingredient – tomato – is at the top of the list of hydrating foods. In addition to 94% moisture, raw tomatoes provide 9% potassium and 33 calories per 1 cup (180 g) serving.1
Getting enough potassium is important for controlling blood pressure and preventing heart disease (19, 20).
Although tomatoes are botanically a fruit, people tend to think of them as vegetables in the kitchen.
To make a cold Spanish soup, you can mix tomatoes with cooling cucumbers, a small slice of bell pepper, olive oil, garlic, onions, and a pinch of salt and pepper so you can create a refreshing and hydrating dish.
What's more, since this is a raw soup, you can get all the moisture from these fruits and vegetables that might otherwise evaporate during the cooking process.
Summary: Spanish Cold Soup is an uncooked cold soup that contains many moisturizing fruits and vegetables. Its main ingredient is tomatoes, rich in electrolyte potassium and many other nutrients. You can eat it to hydrate and stay cool at the same time.
5. Smoothies
Smoothies are a highly customizable way to get more liquid as you dehydrate.
These typically use a liquid matrix, such as milk, juice, or unsweetened iced tea, plus small amounts of fruits and vegetables, and sometimes yogurt with protein added to it. You can also use plant-based milk or protein powder instead of dairy products.
The result is a creamy, sweet, refreshing way to replenish lost fluids.
Berry-forward smoothies contain a lot of vitamin C, which is essential for a healthy immune system. This is especially important if your dehydration is due to a fever or infection.
If your stomach is sensitive, try adding ginger or mint to the mixture. Studies have shown that this help prevents nausea and relieve indigestion (21, 22, 23).
If you feel nauseous, you can add some ice cubes to make your smoothie even colder. Cold foods tend to have a smaller smell, which may help if certain odors can cause you nausea.
Summary: Smoothies are a highly customizable way to get your body a liquid. If you want some extra protein, add yogurt. If you feel nauseous, ginger or mint is a good supplement.
6. Milk
A glass of milk provides liquids as well as protein, carbohydrates, and some fat. This is a good choice for hydration because it contains a lot of beneficial electrolytes.
Here are you from 8 ounces (245 ml) of 2% milk (24):
- Water: 218 ml (89% volume)
- Protein: 8 g
- Calcium: 24% DV
- Potassium: 8% of DV
- Magnesium: 7% of DV
It also contains small amounts of sodium, which can help your body absorb more fluid (24, 25).
An experiment on 72 adult men found that both whole and skim milk were more hydrated than water after 3-4 hours of drinking.
This is because the extra nutrients in milk, such as lactose, sodium, and potassium, can help your body slow down the rate at which it absorbs fluids and how quickly those fluids are excreted in the urine (25).
If you have a low appetite or nausea, milk is a good choice. If you're particularly overheated, take a cold drink or use it after a workout to replenish calories and fluids.
Summary: Milk is high in water and contains important electrolytes and nutrients. This is a good option if you are dehydrated due to overwork or overheating, or if you have a poor appetite.
7. Tzatziki
Yogurt and cucumbers, which are both moisturizing ingredients, are combined to make this Greek dip.
The yogurt itself provides many of the same health benefits as milk and has a high moisture content (85%). Additionally, probiotics—beneficial gut bacteria—are present. Moreover, cucumbers are moisturized. Water makes up 85% of it (26, 27).
If you're making tzatziki at home, you may skip the cucumber filtration step. This will not only assist keep the excellent moisture that is naturally present in cucumbers, but it will also yield a smoother consistency.
Serve with cooked items like cucumber balls, cherry tomatoes, and raw, cleaned carrot strips.
Wraparound: Yogurt and cucumbers combine to make tzatziki, a nutrient-rich Greek dip. Consume it with uncooked veggies.
How to prevent dehydration
Some people are more susceptible to dehydration than others. Groups at higher risk include children, the elderly, athletes, and people who work outdoors or live at high altitudes.
Several conditions can cause dehydration, including:
- Fever
- Vomiting
- Diarrhea
- Certain medications, such as diuretics, may cause you to urinate too much
- Sweating due to overwork, such as exercise
- Overheating
To prevent dehydration, be sure to drink enough water, eat water-rich foods, and pay attention to the color of your urine. It should range from a pale yellow (such as lemonade) to a pale amber color. A darker color in the urine is a sign of dehydration.
Avoid alcohol, caffeine, sodas, or sugary drinks as they can make you more dehydrated.
If you have kidney problems, the foods on this list may not be right for you, and healthcare professionals may need to closely monitor your electrolytes and nutrient intake.
If you are severely dehydrated, seek help from a healthcare professional immediately. Severe dehydration is a medical emergency.
Summary: Preventing dehydration means drinking enough water and eating water-rich foods. Some people are more susceptible to dehydration. Pay attention to the color of your urine and consult a doctor if you think you may be severely dehydrated.
summary
You can be dehydrated for many different reasons, such as fever or indigestion, as well as overwork, overheating, or certain medications, such as diuretics. Drinking water is a great way to replenish your water, and many foods can also help you replenish lost water.
When you're dehydrated and feeling nauseous, try coconut water, broth, milk, or chilled melon. These also provide electrolytes that help your body maintain fluid balance.
Other water-rich foods, such as Spanish cold vegetable soup and tzatziki, can help replenish the moisture lost due to overwork or overheating while increasing flavor and nutrition.
Since thirst is a lagging signal, be sure to keep as much water as possible to avoid dehydration. If you think you may be severely dehydrated, seek medical attention immediately.