How To Rehydrate Smarter—Not Harder—This Summer

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Like it or not, sweating is an unavoidable part of surviving the summer. It’s normal to sweat more in hot weather; sweat droplets help cool you down as they evaporate off your skin. But rehydrating effectively is extra important when you’re losing so much water and salt via sweating.

Your body requires water and other essential minerals, including sodium, potassium, and calcium–to name a few—to stay hydrated. These minerals, called “electrolytes,” conduct electricity when dissolved in water and help to balance the movement of fluids in and out of your cells, among other bodily functions.

Usually, drinking water with regular meals and snacks is enough to keep you hydrated, and you can get the electrolytes you need from a balanced diet, pediatrician Naline Lai, MD, told Verywell. However, you may have to be intentional about replacing sodium and potassium if you sweat a lot, especially if you’re a salty sweater.

“If you’re actually sweating after a half hour [of heat or activity], you need to start replenishing those salts,” Lai, a staff pediatrician at the Children’s Hospital of Philadelphia, told Verywell. This can be as simple as eating pretzels and drinking water or sipping on a sports drink containing electrolytes.

Contrary to what you might believe, chugging a ton of water isn’t the wisest path to rehydration. It is possible to over-hydrate yourself to the point of water poisoning, which can happen when your cells absorb too much water and begin to swell. Luckily, overhydration is unlikely to occur if you’re getting enough electrolytes in your diet, Lai said.

Here’s how to know when to top off your electrolytes and other tips for rehydrating this summer.

While a balanced diet can provide enough electrolytes, these minerals can also be found in an array of sports drinks and rehydration powders meant to replace what you sweat out.

Sports drinks like Gatorade are designed to rehydrate you quickly after physical activity using a few key ingredients. These drinks contain electrolytes and sugar, which transport water molecules into the gut and support vital bodily functions, Lai said.

“You need salt to keep your blood pressure up, and you need sugar to give you some energy, so you can’t be without them,” Lai said. Both of these ingredients can be found in moderation on a well-balanced plate, but you may need to replenish them if you’re spending a lot of time working or exercising in the heat.

However, consuming too much sugar can raise your risk of developing certain health conditions, including diabetes, depression, and heart disease—and colorful sports drinks tend to have lots of added sugar and dyes, holistic nephrologist Dara Huang, MD, told Verywell.

If you are experiencing mild dehydration due to heat, drinking an electrolyte-rich, low-sugar beverage is the best way to rehydrate, Huang said. Coconut water is a great natural option for rehydration, she said, but make sure to check the label for added sugar.

Alternatively, you can add salt tablets to a glass of water to boost your electrolytes. Salt is an important factor in your blood pressure, Huang said; adding salt can be especially helpful if you are experiencing symptoms of low blood pressure, such as feeling shaky or lightheaded.

Healthcare providers also recommend over-the-counter oral rehydration solutions like Pedialyte, specifically for rehydrating children after they’ve lost a lot of fluid due to vomiting or diarrhea. These solutions are chock-full of electrolytes that will help you retain water after a stomach bug or a hangover. Just remember that these rehydration solutions are not meant to be used as a substitute for your regular fluid intake, Lai said.

Rehydration should not be the focus for everyone since hydration needs vary individually, Huang said. Certain diseases—specifically congestive heart failure, severe kidney disease, and liver disease—may be associated with increased fluid retention. If you take diuretics (water pills) or experience excess fluid retention, contact a healthcare provider before drinking beverages designed to rehydrate.

As a pediatrician, Lai said she tells kids to drink water with breakfast, lunch, and dinner, plus one or two snack-and-water breaks per day. The same is true for adults.

“You really want to hydrate early in the day so that you’re not playing catch up later,” Lai said, emphasizing that parents should ensure their kids drink water before heading off to school or camp. No matter how old you are, it’s easy to get sidetracked as the day progresses.

By front-loading your water intake in the morning, you can set yourself up with a well-hydrated baseline instead of playing catch-up throughout the day. Of course, you should still drink water throughout the day—especially if you’re physically active. But you can think of your morning glass of water as a gift to your future self.

But don’t overdo it, or that gift could become a curse.

As tempting as it may be to guzzle water when you’re feeling thirsty or faint, Huang cautioned that you should try to rehydrate smarter, not harder.

“You can get water intoxication or water poisoning if you flood yourself with too much water too quickly,” she said. “In the hospital, when people come in with emergencies, we don’t just give them a quick infusion. There’s a rate that’s calculated.”

If you drink more water than your kidneys can flush out via urination, you can end up with an imbalance of water and electrolytes, Lai said. For instance, low sodium levels can affect the central nervous system, causing dizziness and headaches in severe situations.

Thankfully, this doesn’t happen often, and it’s more common for people with kidney problems. But there’s a reason why it’s called an intravenous (IV) “drip”—the saline solution used to rehydrate people in hospitals is delivered at a slow, steady pace. Keep this image in mind when you’re trying to rehydrate yourself or others at home.

Alternatively, Lai said she imagines watering a plant, especially if someone is trying to rehydrate after vomiting. “If you do it too quickly, you’re going to overflow,” she said.

There are almost too many options to choose from in the rehydration beverage space, and it can’t hurt to have some electrolyte powders on hand, just in case. If you’re sweating profusely during the summer heat wave—and especially if you’re exercising—fluids and electrolytes may be just what you need.

Remember, most people can maintain good hydration by regularly drinking water and eating a balanced diet. Keeping that in mind, drink enough water—but not too much—so you don’t need to make up for it later.

Lindner G, Schwarz C, Haidinger M, Ravioli S. Hyponatremia in the emergency department. Am J Emerg Med. 2022;60:1-8. doi:10.1016/j.ajem.2022.07.023

By Andrea MichelsonAndrea Michelson is a health and science journalist who specializes in public health, nutrition, lifestyle, and mental health