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Key Points
- Dehydration is a condition where the body loses more fluid than it intakes, often due to vomiting, diarrhea, or excessive sweating. Symptoms vary between adults and children.
- Hydration is essential for various bodily functions such as temperature regulation, protecting organs, carrying nutrients to cells, and flushing out waste.
- The fluid requirement varies between men and women, with men needing around 12 cups and women needing about 9 cups daily. Factors like exercise, weather, altitude, diet, and consumption of caffeine and alcohol can increase these needs.
- The Mayo Clinic recommends several strategies to stay hydrated, including drinking water upon waking, carrying a water bottle, setting drinking goals, reducing sugary drinks, and adding fruit slices to water for flavor.
- Water, sports drinks, skim or low-fat milk, fruits, vegetables, and oral rehydration solutions can aid rehydration. If dehydration symptoms persist for 24 hours or more, or if severe symptoms are present, medical attention is needed.
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)
- Excessive sweating from exercising or overheating
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.
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
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 every day.
6 Tips for Staying Hydrated
If you find it difficult to get eight cups of fluid in every day, the Mayo Clinic offers these tips:
- Start your morning by drinking a glass of water as soon as you wake up
- Carry a water bottle with you wherever you go
- Set water drinking goals for yourself
- Cut out sugary beverages to avoid empty calories
- Try club soda, seltzer, or sparkling water if you enjoy a carbonated drink
- Try adding a slice of lemon, lime, or other fruits to infuse flavor into your water
5 Drinks That Can Rehydrate You
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).
2. Sports Drinks
Sports drinks contain water, electrolytes, and other ingredients that can help rehydrate the body, according to Healthline. 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.
When to see a Doctor for Dehydration
The Mayo Clinic explains that mild to moderate dehydration can usually be dealt with at home, by drinking more fluids. However, if you have an illness that is causing vomiting and diarrhea, you may need treatment for dehydration. The Mayo Clinic offers the following recommendations for when to see a doctor:
- If you or your child have diarrhea for 24 hours or more
- If you or your child is irritable, disoriented, or much sleepier or less active than usual
- If you or your child can't keep down fluids
- If you or your child have any bloody or black stool
Frequently asked questions
What causes dehydration?
Dehydration happens when the body loses more fluid than it takes in. This is often due to vomiting, diarrhea, or excessive sweating.What are the symptoms of dehydration in adults and children?
In adults, symptoms include extreme thirst, less frequent urination, dark-colored urine, fatigue, dizziness, and confusion. Children may experience a dry mouth and tongue, no tears when crying, no wet diapers for three hours, sunken eyes and cheeks, a sunken soft spot on the skull, and listlessness or irritability.How much fluid do men and women need daily?
Men generally need around 12 cups of fluid daily, while women need about 9 cups. However, factors like exercise, hot weather, high altitude, a high-fiber diet, and drinking caffeine and alcohol can increase these needs.What are some strategies to stay hydrated?
Some strategies include drinking a glass of water upon waking, carrying a water bottle, setting water drinking goals, cutting out sugary beverages, trying carbonated water, and adding fruit slices to water for flavor.What can I drink or eat to rehydrate?
Water, sports drinks, skim or low-fat milk, fruits and vegetables, and oral rehydration solutions can all aid in rehydration.When should I seek medical attention for dehydration?
If dehydration symptoms persist for 24 hours or more, or if there are signs of severe dehydration like irritability, disorientation, inability to keep down fluids, or bloody or black stool, you should seek medical attention.
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