What’s the best way to rehydrate?

Are you confused about what drinks are best for hydration? With so many products out there that spruik benefits, it’s easy to get caught up in the hype. If you are looking for an everyday way to hydrate, the short answer is: drink water. In some cases like illness or prolonged exercise, other drinks may be beneficial.

The best way to hydrate

The dietary guidelines recommend we drink regular tap water as our main source of water because it’s naturally sugar-free, plentiful and contains trace minerals. Generally tap water is considered safe to drink in Australia, however tap water will vary, depending on where you are and what treatment plant your water comes from. If you’re concerned about the taste, smell or have particular preferences around tap water, then a water filter may be beneficial.

There are some situations where you might need to replace lost electrolytes and rehydrate quicker.

3 tips to stay hydrated:

1. Drink before you feel thirsty
2. If exercising, hydrate before, after and during to set yourself up for success. You continue to lose fluid through urine and sweat, even after you stop exercising, so hydration during and post exercise is equally important. 
3. Consider an oral rehydration solution (electrolyte tablets) after illness, travelling or excessive sweating from prolonged exercise.

How long does it take to rehydrate?

The amount of time it takes to rehydrate will depend on factors such as how much fluid has been lost, how severe the dehydration is and how much is being consumed. Most individuals with mild dehydration will start to feel better within 10 minutes of consuming fluids.

Are electrolytes good for hydration?

Proper oral rehydration solutions are specially formulated, based on World Health Organisation guidelines, to rehydrate people who want to prevent or treat dehydration. These are especially useful for rehydrating after cases of gastro, food poisoning and excessive sweating.

During prolonged periods of exercise such as long runs, these drinks may be beneficial to replace the electrolytes lost from sweat and help with performance. Ask your healthcare professional or pharmacist for more information on the best product for you.

Are sports drinks good for hydration?

Sports drinks are specifically designed for athletes to provide an easily digestible drink of carbohydrates, electrolytes and fluids. They can provide a quick energy boost and may be beneficial before or during prolonged exercise. For most individuals who are not necessarily training at an elite level, water is still the best option.

What’s the difference between hypotonic and hypertonic?

• Hypotonic means it contains the right balance of sodium, glucose and water in comparison to what’s inside your cells. A drink that is hypotonic means effective rehydration by allowing sodium, glucose and water to quickly move into your cells before being transported to the bloodstream. It also helps to replace the water lost by your cells through sweat.
• Hypertonic means it contains higher amounts of salts and sugar compared to your body cells. These drinks are more likely to provide fuel and water to your body, and more for prolonged exercise.

How do I know if I need a sports drink?

Performing exercise at different intensities means that we need different amounts of water to replace what is lost, and to help keep your body cool. 

Not sure what your exercise intensity is and therefore hydration needs? Take this short quiz to find out! 

Related articles:

• Tap water: is it safe to drink in Australia?