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How to Hydrate Fast, Plus Hydration Tips for Exercise

By Joe Boland

July 17, 2024

Ever felt that parched, sluggish feeling after a long day or a tough workout? That's probably your hydration levels talking.

Our bodies are mostly water, and hydration is crucial for everything from brain function to physical performance.

Staying properly hydrated is crucial for overall health, especially during exercise. Whether you're gearing up for a workout, pushing through an intense session or recovering afterward, understanding how to hydrate fast and effectively is essential.

So, let’s explore the importance of hydration, signs of needing hydration, methods to rehydrate quickly, and hydration strategies tailored for before, during and after workouts.

As always, you should consult your healthcare professional prior to beginning any new dietary or lifestyle regimen.

Why Hydration and Electrolytes Are Important

Water makes up about 60 percent of our body weight, and it plays a vital role in nearly every bodily function. For instance, water regulates body temperature, transports nutrients, lubricates joints and keeps our brains functioning optimally.

In fact, losing just 1 percent to 2 percent of body water can negatively impact cognition, including concentration.

Electrolytes are minerals like sodium, potassium and magnesium that help balance fluids in the body and ensure proper muscle function. They’re also vital for nerve signaling and an underrated part of staying hydrated.

During exercise, the body naturally loses fluids and electrolytes through sweat. When you lose too many fluids through sweating, urination or even breathing, hydration can be impacted.

This can lead to energy levels, digestive function and more being affected. In severe cases, not staying hydrated enough can be dangerous and even life-threatening.

Without adequate hydration and electrolyte replenishment, you may experience decreased performance, muscle cramps and a higher risk of heat-related issues.

Signs of Needing to Boost Hydration

Recognizing the signs of needing hydration early can help avoid unwanted effects. Common signs can include rapid-onset or temporary:

• Thirst

• Dry mouth and lips

• Dark yellow urine

• Fatigue and sluggishness

• Dizziness and lightheadedness

• Headache

• Muscle cramps

• Slowed bowel movements

• Decreased urine output

Not staying hydrated enough can lead to confusion, rapid heartbeat and fainting, requiring immediate medical attention.

If you experience any of these, consult a healthcare professional immediately.

That’s why it’s so important to maintain proper hydration at all times. However, there may be times, such as during summer heat or after heavy workouts, when you want to hydrate fast. Here are some tips.

How to Hydrate Fast

1. Water

Drinking plain water is the simplest way to help maintain hydration, similarly to how drinking water helps hydrate skin. Sipping water regularly throughout the day helps maintain fluid balance, and it contains no calories or sugar.

Aim for at least 16 ounces at a time. Sip slowly to allow your body to absorb the fluids effectively.

You can improve water absorption and thus hydration by speeding up the process of gastric emptying. Fluids must pass through the stomach and into the small intestine before getting absorbed into the bloodstream.

Some ways to speed up gastric emptying to expedite hydration include:

• Adjust how much you drink. Research shows that consuming greater volumes of water — such as 20 ounces at a time — can speed up gastric emptying.

• Watch out for carbs in drinks. Studies show drinks with at least 6% carbohydrates — such as soda and juices — can delay gastric emptying, so drink lower-carb beverages over high-carb drinks.

2. Multi Collagen Protein Hydrate powder

Ancient Nutrition’s Multi Collagen Advanced Hydrate Lemon Lime and Mixed Berry are perfect for making hydrating drinks. This supplement helps you achieve rapid hydration for your skin and body.

It features a hydration superfood blend that includes Spanish red cave salt and red marine algae. The minerals and antioxidants in red marine algae are believed to benefit the skin, supporting overall hydration.

The benefits of Multi Collagen Advanced Hydrate include:

• Providing a real food source of balanced electrolytes

• Featuring twice the number of electrolytes (overall sodium and potassium levels) as leading sports drinks

• Providing rapid absorption of water and key nutrients

• Providing both skin and body hydration

• Hydrating rapidly and faster than water alone

3. Other electrolyte drinks

Beverages like healthy sports drinks contain essential electrolytes that help promote balance faster than water alone.

However, beware of most commercially sold sports drinks since they’re often loaded with sugar. While sugary drinks might seem appealing, they can worsen hydration levels and shouldn't be your primary source of hydration.

A natural alternative to sports drinks, coconut water is rich in potassium and other electrolytes. Other electrolyte drinks that can help rehydrate include:

• mineral water

• some fruit juices (such as watermelon juice)

• pickle juice

If you’re looking to make your own electrolyte-rich beverage, try this Homemade Citrus-Flavored Electrolyte Drink or Homemade Energy Drink with Green Tea and Coconut Water.

4. Oral rehydration solutions (ORS)

ORS products, often used to address hydration, combine water, salts and sugars to facilitate rapid absorption.

These drinks contain electrolytes along with water and carbohydrates, helping replenish lost minerals and fluids faster than plain water. The best ones include sodium, glucose and electrolytes — like potassium and chloride.

They're readily available at most stores.

5. Hydrating foods

Foods with high water content, such as watermelon, cucumbers and oranges, contribute to hydration and provide essential nutrients. Some of the other best hydrating foods to consume include:

• melons like honeydew and cantaloupe

• leafy greens like watercress, spinach, kale and arugula

• pineapple

• zucchini and summer squash

• cauliflower

• celery

• strawberries and other berries

• mango

• kiwi

• bell peppers

• broccoli

• tomatoes

• grapefruit

6. Milk

Milk is surprisingly effective for rehydration because it contains water, electrolytes and protein, aiding in recovery and hydration. In fact, research has shown that low-fat and skim milk can help you rehydrate as well as many sports drinks.

7. Coffee and tea

While typically considered diuretics, moderate consumption of coffee and tea can contribute to daily fluid intake and offer hydrating benefits. Just make sure not to drink too much, as consuming too much caffeine can hinder hydration.

Hydration Tips for Exercise

Hydration needs and water intake vary by individual, but as a general barometer, you should drink half your body weight in ounces of water per day at minimum. So, for instance, if you weigh 180 pounds, you should drink at least 90 ounces of water every day.

However, exercise ramps up fluid loss through sweat.

Hydration needs vary based on the intensity and duration of exercise. Here are tips for staying hydrated before, during and after workouts:

Before a workout

• Drink 16–20 ounces of water 2–3 hours before exercise.

• Consume 8–16 ounces of water 15–30 minutes before starting your workout.

During a workout

• Drink 4–8 ounces of water every 10–20 minutes during exercise, aiming for 8 or even 10 ounces every 15 minutes during high-intensity exercise.

• For workouts longer than an hour, consider healthy sports drinks to replenish electrolytes.

After a workout

• Weigh yourself before and after your workout. Rehydrate with 16–24 ounces of water for every pound lost during exercise.

• Opt for an electrolyte drink if your workout was intense or lasted longer than an hour.

• Include a snack with electrolytes and carbohydrates to aid recovery.

Bonus tip: Invest in a reusable water bottle, and keep it with you throughout the day.

Ideas for Staying Ahead of Your Hydration

Maintaining hydration isn't just about drinking water during workouts. Here are some proactive strategies:

1. Set Reminders: Use an alarm to remind you to drink water throughout the day.

2. Carry a Water Bottle: Having a water bottle on hand encourages regular sipping. Make it a habit to carry a reusable water bottle and sip throughout the day.

3. Monitor Urine Color: Aim for pale yellow urine, indicating proper hydration levels. Darker urine can indicate not enough hydration.

4. Eat Hydrating Foods: Incorporate water-rich fruits and vegetables into your meals.

5. Adjust for Climate and Activity: Increase fluid intake during hot weather or intense physical activity.

6. Flavor It Up: Add slices of lemon, cucumber or berries to your water for a refreshing twist.

7. Download a Hydration App: There are apps that track your water intake and remind you to drink.

By following these tips, you can ensure your body is properly hydrated and functioning at its best, whether you're tackling a tough workout or simply going about your day.

Remember, listen to your body, and drink fluids regularly to avoid dehydration and its unpleasant consequences.

Conclusion

Understanding how to hydrate fast and effectively is key to maintaining optimal health and enhancing athletic performance.

By recognizing the signs of needing to maintain or boost hydration, utilizing quick rehydration methods and following tailored hydration strategies for exercise, you can stay ahead of your hydration needs and keep your body performing at its best.

Remember, staying hydrated is a continuous process, so make it a priority in your daily routine.