Dehydration

Why it works: It uses sodium–glucose co-transport to pull water back into the body. Glucose and sodium are absorbed together in the small intestine (via SGLT1); water follows this osmotic gradie...

Instructions: If pharmacy ORS sachets are unavailable, you can mix a safe sugar–salt solution at home:. Recipe (1 litre):. • 6 level teaspoons sugar + ½ level teaspoon table salt + 1 litre clean...

Warnings: Do not over-concentrate. Too much salt or sugar can worsen dehydration or be dangerous; measure care...

Studies: Mechanism: Sodium–glucose co-transport enables effective wat...

Why it works: It’s an electrolyte solution: coconut water naturally contains potassium, some sodium, magnesium, and carbohydrates (sugars). These help restore fluid balance after mild dehydratio...

Instructions: Choose the right product. • Pick unsweetened coconut water. (Added sugars don’t improve rehydration.) Mayo Clinic. How much to drink. • After exercise, rehydrate by drinking around...

Warnings: Low sodium content (variable by brand): coconut water is typically low in sodium and high in potassi...

Studies: Exercise dehydration—fresh coconut water vs sports drink vs...

Why it works: They supply potassium, a key electrolyte lost with vomiting, diarrhea, or heavy sweating; potassium helps maintain fluid balance and normal muscle/nerve function. A medium banana p...

Instructions: General mild dehydration (heat/exercise):. • Rehydrate with an ORS or electrolyte drink rather than plain water alone (to avoid diluting sodium). Sip small, frequent amounts. idsoc...

Warnings: Do not rely on bananas alone for dehydration. If you have signs of moderate–severe dehydration (e.g....

Studies: Randomized controlled trial (Bangladesh, hospital setting):...

Why it works: Very high water content. Raw watermelon is ~92% water, so a serving meaningfully contributes to fluid intake (≈140 mL water per 1 cup/154 g). My Food Data. Some electrolytes (mainl...

Instructions: If you have mild dehydration (thirst, dark urine, mild dizziness) and are otherwise well:. Prioritise fluids first. Sip water and/or ORS; ORS is preferred if dehydration follows vo...

Warnings: Not a substitute for ORS/medical care in moderate–severe dehydration, diarrhoeal illness, or heat il...

Studies: There is limited direct clinical research on watermelon as a...

Why it works: Hydration & electrolytes: 100% orange juice is ~90% water and naturally high in potassium, an electrolyte often lost with fluid depletion. Potassium helps maintain fluid balance, n...

Instructions: Use a proven ORS first (store-bought or homemade).. Standard ORS is water + salt + sugar in precise amounts; many health systems publish recipes and dosing guidance. Alberta Health...

Warnings: Don’t replace ORS with juice in illness: For diarrhea/vomiting, guidelines discourage fruit juices,...

Studies: Best-evidence treatment for dehydration from illness: ORS. W...

Why it works: Contains both water + electrolytes. Milk is ~87–90% water and naturally provides sodium and potassium, the key electrolytes that help retain fluid. Typical cow’s milk has ~21 mmol/...

Instructions: A) After exercise or heat exposure (healthy adolescents/adults). This is where low-fat/skim milk has the best evidence.. • Measure fluid loss (optional but ideal). Weigh before/aft...

Warnings: Not a replacement for ORS in medical dehydration. In gastroenteritis/cholera or moderate–severe dehy...

Studies: Randomised crossover trial (n=11): Low-fat milk vs water vs...

Why it works: Restores body fluid volume so organs can function (temperature regulation, waste removal, joint lubrication). Public-health guidance specifically notes drinking water prevents and...

Instructions: For healthy adults with mild dehydration:. • Start now, sip often. If you feel nauseated, begin with small, frequent sips, then increase as tolerated. Aim for enough fluid so your...

Warnings: Significant electrolyte loss (vomiting, diarrhea, heavy/long exercise, heat illness): Prefer ORS or...

Studies: Exercise rehydration studies show that while water restores...

Why it works: Traditional rationale (TCM): Formulas in the “clear summer-heat, boost qi, nourish yin/fluids” family are used when heat exposure causes thirst, fatigue, and fluid depletion. Close...

Instructions: There is no pharmacopeial, standardized “home recipe” for QSBYD published by regulators (and the study above used a ready-to-drink research formulation; the abstract does not discl...

Warnings: Do not delay proven rehydration: For children, older adults, pregnancy, chronic heart/kidney disease...

Studies: Human RCT (Dec 2024, Journal of the International Society of...