Picture the scene: you’re out and about enjoying yourself on a sunny day when you start to feel the first rumblings of a headache. You’ve spent plenty of time in the shade and slept well the night before, so you know it’s nothing to do with the heat or your energy levels. But as you continue with your day, the headache gets worse. It’s only when you get back home you realise the true cause: dehydration.

Dealing with the side effects of dehydration is never fun, but we’ve all been there. The experts may be split on the best approach to staying hydrated, but at the end of the day, we all know how important it is to consume enough water and electrolytes to keep our hydration levels topped up (especially during the summer, when the hotter temperatures mean we tend to sweat more). 

However, it’s easy to forget to drink water when you’re having fun – so, are there ways to rehydrate quickly once you’ve realised your mistake?

To find out more about how you can hydrate fast – including the best rehydration drinks you can consume to help get the process started – we turned to the experts. 

Before we get started, let’s just remind ourselves of the basics. Staying hydrated is important for all sorts of reasons, but it’s crucial for supporting our bodily functions.

“Water acts as a lubricant for our joints, aids in digestion and helps transport nutrients throughout the body, and proper hydration plays a role in maintaining healthy skin and supporting kidney function,” explains Lisa Marley, a nutrition and health coach.

“Not only that, but hydration helps to regulate body temperature: when we become overheated, the body relies on sweat to help cool down, and this process requires adequate hydration to produce the sweat required to regulate our internal temperature. Without enough water, our bodies can struggle to maintain a healthy balance, leading to potential heat-related illnesses.” 

There are a few factors to keep in mind if you want to hydrate quickly – here are just a few to keep in mind when you need an extra boost.

1. Turn your tap to cold

“When you are aiming to rehydrate faster, aim to drink cold water – especially after exercise or in hot weather,” says Nick Hird, a nutritionist and owner of the hydration brand ViDrate.

While claims that cold water is absorbed faster than room temperature water haven’t been extensively proven, studies have shown that drinking cold tap water – which usually sits at around 16°C – is the most effective temperature for rehydration post-exercise.

Carolina Goncalves, superintendent pharmacist at Pharmica, agrees: “Cool or room-temperature beverages tend to be absorbed more quickly than very hot or cold drinks because extreme temperatures can slow down gastric emptying. 

“When water is at a moderate temperature, it passes through the stomach more rapidly, allowing for quicker absorption in the intestines. This efficient absorption helps speed up the hydration process, ensuring fluids reach cells and tissues faster.”

2. Add electrolytes to your water

Water alone cannot keep you hydrated – electrolytes, such as sodium, potassium and magnesium, are key for directing water and nutrients to the areas of the body that need it the most and ensuring the balance of water within your cells.

You can get these electrolytes in your diet but adding them directly into your water is a quick and easy way to ensure you’re getting enough.

You can get these electrolytes in pre-made packets or, if you prefer to keep things natural, have some coconut water (which contains electrolytes such as potassium, sodium and manganese) with a pinch of salt. Some people claim Himalayan pink salt works best due to its slightly higher nutrient content, but this hasn’t been proven, so it’s a preference.

3. Don’t forget carbohydrates

There’s a reason why many sports drinks contain glucose: as well as providing essential fuel to the muscles, carbohydrates help in the hydration process too.

“Drinks that contain small quantities of carbohydrates can speed up the absorption of water in the intestines,” Goncalves adds. “Carbohydrates facilitate the transportation of water and sodium through the intestinal wall, thereby enhancing hydration in the bloodstream.”

4. Eat hydrating foods

“Your food choice can have a big impact on your hydration levels,” Hird explains. “Try eating foods like watermelon, cucumber and other water-rich fruits and vegetables as these deliver fluids and essential nutrients simultaneously.”

5. Seek medical support

In cases of moderate or severe dehydration, you’ll need to seek out extra support.

Oral rehydration solutions (ORS), which are bought in a pharmacy, can be an effective way to rehydrate fast, as they contain the right balance of electrolytes and glucose to kick things off.

“In severe cases, IV or intravenous fluids provide the most efficient rehydration under medical supervision,” Hird adds. 

Alongside water, there are plenty of drinks which can help you to hydrate fast.

Sparkling water, for example, can be just as effective. “Sparkling water can provide similar hydration benefits to still water, as long as it does not contain added sugars or other dehydrating ingredients,” Marley says. “However, some people may find that sparkling water causes bloating or discomfort, which can affect their ability to hydrate effectively.”

It’s worth noting that any drink that contains high levels of sugar isn’t a good choice when you’re trying to rehydrate quickly, as your body has to work harder to process the sugar and the rate of water absorption slows as a result. 

The same can be said for a drink like milk. While studies have shown that milk may be more hydrating than plain water, this is because the lactose, protein and fat it contains slows down the emptying of fluid from the stomach, meaning its hydrating effects are felt over a longer period. This, combined with those added nutrients, is why chocolate milk is a popular recovery drink for athletes. However, when you’re feeling dehydrated and want to boost your hydration levels as quickly as possible, milk isn’t your best bet.

On the other hand, a cup of tea can be a surprisingly hydrating drink. The diuretic (fluid emptying) effect of caffeine can be dehydrating, but if you stick to herbal or decaf teas – or consume your tea alongside some water – the high water content of tea makes it a solid option.

Other hydrating drinks to consider include coconut water (with an added pinch of salt for those electrolytes) or infused water if you want a bit of flavour. Sports drinks can also be effective if you’ve been doing lots of physical activity. 

Images: Getty