Signs of Dehydration? What Should You Drink When Your Body is Dehydrated?

Water and electrolytes are crucial for the body and health. When the body lacks water, you will feel thirsty, tired, have headaches, and your heart may beat faster. To prevent these conditions, you need to know how to recognize and understand what to drink when the body is dehydrated. Dehydration is a common phenomenon, especially for those who exercise regularly or participate in sports. “What are the signs of dehydration?” and “What should you drink when the body is dehydrated?” are two issues that many people are concerned about. To better understand the signs of dehydration and what to drink when the body is dehydrated, let’s explore together.

What is dehydration?

Before answering the question of what to drink when the body is dehydrated, let me share with you some information about dehydration.

Water plays an important role in the human body. Over 70% of the human body’s volume is filled with water, which permeates cells, blood vessels, and more. The necessary amount of water for each person varies depending on many factors.

Water is lost from the body every day through various pathways, such as sweating, urination, tears, saliva, and more. Dehydration is a condition in which the amount of water the body takes in is less than the amount of water it expels. This will lead to an imbalance of water in our body, which is a negative imbalance. Water imbalance can disrupt the balance of salt, minerals, and sugar levels in the blood, which can hinder normal activities and have negative effects on your body.

What is dehydration?

What is dehydration?

Causes of dehydration

There are many causes of dehydration. To avoid dangerous situations caused by dehydration, it is important to be aware of the causes that lead to the loss of water in the body. Some common causes of dehydration are listed below:

Causes of dehydration

Causes of dehydration

Inadequate water intake

Currently, there are still many people who wait until they are very thirsty before drinking water. When your body feels thirsty, it means you are already dehydrated. Instead of waiting for your body to “demand water,” we should develop the habit of actively drinking water.

You can create a schedule for drinking water and set an alarm for when it’s time to drink. This will help you provide enough water for your body. Providing enough water for your body will also help you reduce the risk of dehydration.

Excessive fluid loss due to illness

Illness is also one of the causes of dehydration. Some illnesses that cause fluid loss include fever, diarrhea, kidney failure, and more. Fever and diarrhea can cause severe fluid loss as patients may vomit or have frequent bowel movements, leading to dehydration.

Losing too much water due to illness

Losing too much water due to illness

Dehydration often occurs in older adults starting around the age of 50 and progressively worsens with age. At this age, the kidneys begin to lose some of their key functions, such as filtering toxins from the blood. The kidneys are also less able to concentrate urine, leading to a faster rate of water excretion from the body.

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Additionally, taking certain medications can also lead to water loss in the body. The use of diuretics, laxatives, and some blood pressure medications that inhibit enzymes can cause more frequent urination or sweating, inadvertently leading to a water imbalance.

Signs of dehydration in the body

Additionally, taking certain medications can also lead to water loss in the body. The use of diuretics, laxatives, and some blood pressure medications that inhibit enzymes can cause more frequent urination or sweating, inadvertently leading to a water imbalance.

Signs of dehydration

Dehydration can have many causes, but what are the signs of dehydration? There are many signs of dehydration, but below are some basic indicators of this phenomenon:

Dry mouth: A dry mouth creates a favorable condition for bacteria to grow, which increases the risk of bad breath, tooth decay, and other oral problems. According to statistics, about 10-25% of the population suffers from dry mouth and bad breath. This condition can occur in many people of different ages, but it is most common in middle-aged and elderly people.

Signs of dehydration

Signs of dehydration

In the early stages, dry mouth may not significantly affect dental activities such as communication, chewing, and swallowing. However, if left untreated, it can lead to bad breath and, in more severe cases, can affect oral health, physical health, and quality of life.

Dry or Flushed Skin

When you lose too much water, your skin can become dry or flushed. Dehydrated skin lacks moisture, which can easily be identified by its decreased elasticity. When you pinch your skin, it may take time to return to its normal state.

Muscle Cramps

During dehydration, the body may not be able to signal the brain due to an electrolyte imbalance surrounding the cells. This can lead to muscle disorders and spontaneous muscle cramps.

Or cramping could be a sign of dehydration

Or cramping could be a sign of dehydration

Fever and Chills

When your body is dehydrated, it will try to communicate this to you. One of the signs is an increase or decrease in body temperature. This can result in sudden fevers or chills.

Food Cravings, Especially for Sweet Foods

Your body’s organs, including the liver, need water to function properly. When you are dehydrated, your liver will have a hard time releasing glycogen (stored glucose) and other energy reserve components in your body. This can cause food cravings, especially for sweet foods.


Mild dehydration can cause headaches, and the onset of a migraine headache can be one of the symptoms. Providing enough water to your body can alleviate this symptom.

Headache is also a sign of dehydration

Headache is also a sign of dehydration

What are the dangers of dehydration?

Above are some signs of dehydration. Clearly, we can easily observe the dangerous effects of dehydration through these signs.

How dangerous is dehydration?

How dangerous is dehydration?

However, in severe cases, dehydration can cause harmful effects to the brain, some internal organs, skin, and even lead to the worst-case scenario of fainting or death.

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Impact on metabolic function: Water plays an important role in the metabolic process. Dehydration can cause dangerous symptoms such as anemia, circulatory failure, confusion, blurred vision, and more.

Electrolyte imbalance: Lack of water causes an electrolyte imbalance, making the body feel dizzy, convulsing, nauseous, causing arrhythmia, bloating, and even cardiac arrest or death.

Kidney disease: When the body is dehydrated for a long time, it increases the risk of kidney stones and urinary tract infections.

Heat damage: As mentioned, dehydration makes you more prone to muscle fatigue, cramps, or even heat stroke, a condition that occurs when the body overheats.

Seizures: Dehydration can disrupt the process of transmitting signals between cells, leading to involuntary muscle spasms or losing consciousness.

In summary, dehydration is a fairly dangerous condition for the body. When signs of dehydration occur, you need to handle them immediately and drink water. In addition, do not wait until you are thirsty to drink water because by then, the internal organs have lost balance.

What to Drink When Dehydrated?

When you notice any signs of dehydration, it’s important to quickly replenish your body with water. But what’s the right way to do it? What should you drink to replenish your body when dehydrated? What can you drink to effectively and quickly rehydrate yourself?

Coconut water

What should you drink when dehydrated to provide natural electrolytes? Coconut water is a great option when you’re dehydrated. It not only helps to replenish your body with water, but also provides the necessary electrolytes that your body has lost.

What should a dehydrated body drink to effectively replace electrolytes? - Coconut water

What should a dehydrated body drink to effectively replace electrolytes? – Coconut water

Studies have shown that coconut water is an effective electrolyte-replenishing beverage that is no less effective than sports drinks. It is an effective solution to prevent muscle cramps during exercise.

Alkaline ionized water

When exercising, the musculoskeletal system has to work harder. Every movement of the muscles generates heat, and over 80% of the energy used by the muscles is converted to heat energy. With the increased heat, the body needs to quickly cool down by sweating to maintain a normal body temperature.

For people who regularly exercise, their bodies not only lose water but also deplete their mineral and electrolyte levels. This is not good, as it increases the risk of muscle cramps, fatigue, decreased muscle performance, and decreased ability to concentrate.

At this point, we need a more optimal solution. A type of beverage that not only replenishes water but also provides electrolytes to promptly replenish lost fluids due to sweating. Alkaline ionized water is a great candidate for these requirements.

According to experts in Japan, alkaline ionized water is not like ordinary filtered water. It contains water and a lot of essential minerals such as potassium, magnesium, calcium, zinc, etc. that help the body quickly recover energy after exercise. Especially, with the ultra-small water molecule cluster size, alkaline ionized water is quickly absorbed and effectively replenishes water to the body.

Broth and soup

Broth and soup are ideal choices for when you’re dehydrated. They contain the “key” to replenishing fluids, thanks to their high water content and electrolyte levels.

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Soup ingredients from animals also provide collagen to the body, an important protein in recovering and maintaining healthy joints, something that the body needs when dehydrated.

Various fruits

Fruits are always a great choice for the question of what to drink when dehydrated.

Dehydrated body should drink or eat what?

Dehydrated body should drink or eat what?

Cucumber is another water-rich food, containing about 95% water. It also contains electrolytes like potassium and magnesium.

Tomato Salad:

Tomato salad can be a great way to hydrate as it contains about 74% water. Tomatoes are also a good source of potassium, which helps to regulate blood pressure and prevent heart disease.

Fruit Smoothies:

Smoothies made from fruits can be a great way to hydrate and get quality vitamins. You can combine water-rich fruits with yogurt or non-dairy milk to make a delicious and hydrating smoothie.

Incorporating these foods into your diet can help you stay hydrated and maintain good health. It’s important to stay hydrated throughout the day, especially during hot weather or physical activity.

What should a dehydrated body drink to supplement vitamins?

What should a dehydrated body drink to supplement vitamins?

If you’re experiencing “discomfort” in your stomach, try adding ginger to your smoothie mix. Some studies suggest that ginger can reduce symptoms of nausea and digestive discomfort.


A glass of milk provides many nutrients for the body. This is considered the perfect solution for the question of what to drink when the body is dehydrated. Milk provides fluids, while also serving as a source of protein, carbs, and fat. The electrolytes in milk will help you quickly restore energy from overexertion, sweating heavily in hot weather.

Preventing Dehydration

In addition to answering the question of what to drink when the body is dehydrated, you need to pay attention to prevention methods to avoid dehydration. By understanding the root cause of the problem, you can actively prevent and limit the harmful effects of dehydration.

Dehydration is a common problem for those who don’t pay much attention to drinking water. However, preventing this condition is not too difficult. Below are some tips to prevent dehydration.

prevent dehydration

Prevent dehydration

You should create a personal schedule for drinking water and set reminders to follow the schedule. You can also eat foods and fruits that help supplement water, especially in the summer. In winter, instead of using cold water, you should use warm water. Additionally, you should divide water into small sips to drink, as the air is drier in winter and can cause your body to lose water quickly through evaporation.

When doing heavy work outside, especially in hot weather, you should pay more attention to drinking water. When your body experiences issues such as diarrhea or vomiting, you need to immediately supplement more water.

Using alkaline ionized water daily can help your body supplement water and essential minerals. Produced from modern electrolysis technology, ionized water not only helps prevent water loss but also helps prevent illness.

In addition, you should stay away from alcoholic, caffeinated, soda, or sugary drinks because sugar can make you lose more water. If you have kidney problems, consult with a doctor before supplementing drinks with electrolytes and nutrients.

Water is an essential component in our lives. The human body is made up of 70% water, which highlights the importance of water for us. Dehydration may seem simple, but it is very dangerous. We hope that with today’s article, you will drink more water and avoid dehydration.

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