Dehydration, even in mild cases, can be damaging to a variety of bodily functions. Often occurring after sessions of diarrhea, fever, vomiting or excessive sweating, mild dehydration can generally be reversed by replenishing your body's fluids. According to a study cited by the National Center for Biotechnology Information website, the best approach for long-term rehydration is to consume fluids containing potassium and 50 to 60 mg/dl of sodium. If you begin to experience dizziness, nausea or other symptoms of severe dehydration, seek immediate medical treatment.
Step 1
Add 1 tsp. of sea salt to a 12 oz. glass of filtered water and stir. Drink the beverage in sips to avoid overwhelming your digestive system, and continue until you have drunk at least two glasses of the combined water and salt beverage.
Step 2
Take sips of a sports drink or water while eating a solid meal. Continue sipping your fluids during and after your meal, and eat a banana as a dessert to help replenish your potassium levels.
Step 3
Turn on the air conditioning or a fan and sit down in a cool, comfortable location. Reduce articles of clothing that might cause you to sweat or your body temperature to increase. Keep your heart rate down by resting in a cool location while taking sips of water.
Step 4
Avoid soft drinks and other caffeinated foods and beverages to allow your fluids to fully replenish. Monitor your rehydration progress by examining the color of your urine and ensuring that it is a pale, yellow color. Continue drinking water or sports drinks until you no longer feel thirsty or dry in your mouth and eyes.
Tips and Warnings
- Mild dehydration is generally reversible and can often be cured by consuming electrolyte-rich sports drinks, or sipping water while eating a salty meal.
- According to the Mayo Clinic, mild to moderate dehydration symptoms include dry or sticky mouth, sleepiness, thirst, decreased urine output, dry skin, headaches, dry eyes, constipation and sensations of dizziness or lightheadedness. Symptoms of severe dehydration indicate a medical emergency and include extreme thirst, confusion, very dry mouth and skin, lack of sweating, no urination, sunken eyes, shriveled or dry skin, low blood pressure, rapid heartbeat and delirium.
Things You'll Need
- Filtered water
- 12 oz. glass
- Sea salt
- Sports drink or other electrolyte-containing beverage
- Banana
References
- Mayo Clinic; "Dehydration -- Symptoms"; January 7, 2011
- National Center for Biotechnology Information; "Factors influencing the restoration of fluid and electrolyte balance after exercise in the heat"; R.J. Maughan; 1997
- American Council on Exercise: Healthy Hydration
- Rehydration Project: How is Dehydration Treated?
