The Wavelength

5 Signs of Dehydration & How to Hydrate Fast

Are you feeling sluggish and having trouble performing at your peak? Dehydration could be the culprit. When your body is low on fluid, it has to work harder to keep you going and can lead to feelings of fatigue, brain fog or confusion, headache, dizziness and more.

To avoid these unwanted side effects, prevention is key. Understanding the signs of dehydration and the different ways of hydrating quickly is also essential for those times when you find yourself experiencing mild dehydration. In this blog post we'll explain how oral rehydration solutions (AKA electrolytes) can help keep you well hydrated so that you can stay healthy and energized!

The signs of dehydration and how to spot them

Dehydration is a potentially serious issue that can lead to a whole host of health problems, ranging from mild to severe. Spotting the early signs of dehydration is critical to ensuring that you can take the necessary steps to rehydrate yourself and avoid any further complications.

There are five common signs of dehydration, which include: dark urine, headaches, fatigue, dry mouth and thirst. However, there are also some less obvious signs such as dry skin, dizziness, a decrease in urination, high blood pressure, and muscle cramps, as well as effects on cognitive function and mood, like trouble with memory or attention and increased irritability.

If you have any of these symptoms, it's important to proactively treat dehydration by rehydrating immediately and seek medical attention if the symptoms persist. Remember, prevention is always the best medicine, so be sure to drink fluids throughout the day, particularly when engaging in physical activity or spending time in hot environments.

Overheated man leaning against wall

The best foods and drinks to avoid dehydration

As temperatures rise, it becomes increasingly important to stay hydrated. But, drinking plain old water can get monotonous and often lacks essential minerals and nutrients. So, what are the best foods and drinks to keep dehydration at bay? Look no further than the delicious and nutrient-rich options that nature has to offer. Fruits such as watermelon, strawberries, cucumbers, tomatoes, and peaches contain high water content, providing great nutritional value while keeping you hydrated.

If you're looking for beverages with a bit more flavor, unsweetened coconut water is a great choice, as it contains electrolytes like potassium and sodium to replenish your body. Herbal teas such as mint or chamomile can also provide hydration while offering a soothing and refreshing break from everyday water. Herbal tea is also a great replacement for one or more of your daily cups of coffee, since caffeine is a diuretic which increases urination and can further contribute to dehydration.

Watermelon and fruit salad

Tips on how to stay hydrated throughout the day

Staying properly hydrated is crucial for our overall health and well-being, but with busy schedules and constant distractions, it can be easy to forget to drink enough water throughout the day. Luckily, there are plenty of simple and effective ways to ensure that you're staying hydrated all day long.

For starters, try setting reminders on your phone to drink water at regular intervals throughout the day, and keep a reusable water bottle with you at all times so that you're never caught without a convenient source of hydration. If you're unsure of how many times you should be refilling your bottle for optimal hydration, check out this blog post.

Additionally, be mindful of how much caffeine and alcohol you're consuming, as both can be dehydrating and may make it more difficult to stay properly hydrated. If you do consume these beverages, aim to drink equal amounts of water after each one to offset the fluid loss.

By following these tips and making hydration a top priority, you'll be well on your way to feeling your best and staying healthy and energized all day long.

How oral rehydration solutions (electrolytes) can help you rehydrate quickly

When it comes to staying properly hydrated, water is essential. However, sometimes your body needs a little help to quickly replenish lost fluids and electrolytes. That's where oral rehydration solutions, or electrolytes, come in.

Scientific research indicates that electrolytes can help reduce the risk of dehydration and also help you recover quicker if you're already dehydrated. These solutions contain the perfect balance of sodium, potassium, and other crucial minerals that your body needs to stay hydrated or recover quickly from mild dehydration.

If you want to stay on top of your game, whether you're running a marathon or just working in the garden, make sure to keep your everyday electrolytes close at hand. And make sure to always replenish with electrolytes after a tough workout – your body will thank you for it.

Man drinking electrolytes after basketball

What to look for when choosing an oral rehydration solution

Choosing the right oral rehydration solution is crucial when it comes to maintaining your health. The market is flooded with different options, but not all of them are created equal. As a health-conscious consumer, it's important to know what to look for when selecting the best solution for your needs.

When it comes to choosing an oral rehydration solution, there are a few key factors to consider. The first is the amount of electrolytes in the solution. It's important to look for a solution that contains a science-based ratio of essential electrolytes that help your body rehydrate – these include sodium, calcium, potassium, magnesium, sodium.

Additionally, it's best to opt for a solution that is free of added sugar, artificial colors, preservatives, and flavors. Even better if it contains real organic fruit for naturally delicious flavor plus added antioxidant benefits.

Finally, it's important to make sure the electrolytes are safe and effective for your particular needs. Some solutions contain upwards of 30g of added sugar, caffeine or extremely high levels of sodium (1000 mg) which are not suitable for everyone.

With these factors in mind, you can make an informed decision and choose an oral rehydration solution that will help you maintain optimal health and hydration.

Refreshed woman with water bottle

The Bottom Line

It is important to stay hydrated throughout the day, as dehydration can lead to a variety of uncomfortable and potentially serious health issues. Luckily, dehydration is very avoidable. By familiarizing yourself with the signs and symptoms of dehydration, drinking plenty of fluids during the day, and making sure you're getting enough electrolytes, you can help stay at an optimal level of hydration.

Particularly on high-activity days, after sweating or exercising, or if you are feeling any of the early signs of mild dehydration, oral rehydration solutions (electrolytes) can help you rapidly replenish lost electrolytes and rehydrate your body. Blueshift Nutrition's science-based blend is naturally delicious with just enough sweetness from real organic fruit to make it enjoyable while quickly replenishing vital electrolytes and minerals to keep your body functioning optimally.

Make it a habit to stay on top of your hydration and reap all the benefits that come along with being well hydrated with the help of electrolytes!