5 Natural Ways to Treat Dehydration Symptoms

Most of us enjoy the summer months, basking in warm weather and working up a sweat. However, prolonged exposure to hot and humid climates or intense heat can lead to electrolyte imbalance issues like dehydration symptoms. Around 60% to 75% of Americans don’t drink enough water daily, and a significant portion of older adults are chronically dehydrated. Staying properly hydrated, especially when fluids are lost, is crucial for optimal health and avoiding potential problems.

Dehydration occurs when there’s a significant reduction in body water. Even a small loss of 3% of body weight from water depletion can lead to it. There are three main types of dehydration based on the lost fluids: hypotonic (low electrolyte levels), hypertonic (water loss), and isotonic (both water and electrolyte loss). Any of these can be mild, moderate or severe. Athletes, those doing manual labor outdoors, young children, those with gastrointestinal issues and the elderly are at higher risk. To protect against the harmful effects of fluid and electrolyte loss, drink enough water daily, monitor thirst and urination, and rehydrate after workouts.

What Is Dehydration?

Dehydration means having too little bodily fluids. When the body needs more fluids than it’s getting to function normally, it occurs. The lost fluids can be water, electrolytes or a combination. Electrolytes are substances needed for electrical signals, pH balance and vital functions. The main electrolytes in the body include calcium, sodium, potassium, chloride, magnesium and bicarbonate. Potassium, sodium and chloride ions are especially important for hydration. Parts of the body like the brain, nervous system and muscles rely heavily on proper electrolyte balance and are prone to damage from low fluid levels. Hormones control electrolyte activity and concentrations in the body.

Dehydration impacts various aspects. It can cause symptoms like a dry mouth, sleepiness, thirst, decreased urination, muscle weakness, fatigue, headaches, dizziness, nausea, diarrhea and more. It can also affect mood and cognitive function, leading to concentration problems, vision issues, perception difficulties, memory impairment and even a lower sense of self-esteem. In the elderly, dehydration is a common cause of hospitalization during extreme weather. Over time, severe dehydration can lead to symptoms like extreme thirst, irritability, confusion, very dry skin and mucus membranes, sunken eyes, lack of sweating and tears, and very little or no urination. There are subtle differences between dehydration and hypernatremia, with some similar symptoms but potentially more noticeable and severe effects in certain cases.

Dehydration Symptoms

Noticing dehydration isn’t just about feeling thirsty. Other signs include a tense neck or jaw, constipation, vomiting and lingering muscle spasms. The common dehydration symptoms include a dry mouth, sleepiness, thirst, decreased urination, muscle weakness, fatigue, headaches, dizziness, nausea and diarrhea. Research shows dehydration can impact mood and cognitive function. In infants and the elderly, limited fluid intake can increase the risk of dizziness, falls, urinary tract infections, dental problems, kidney stones and chronic constipation. Moderate dehydration is dangerous for everyone, and those recovering from serious illnesses need to be monitored to avoid complications. Severe dehydration can lead to kidney damage, irregular heart rate, fainting, vision problems, balance issues and even seizures.

Causes/Risk Factors

Dehydration can happen for many reasons, such as a poor diet, illness with fever and vomiting or diarrhea, or having certain medical conditions. People at higher risk include young children and infants with their higher fluid exchange and metabolic rates and tendency to not drink enough plain water. The elderly may not eat or drink enough and may become accustomed to dehydration symptoms. Those chronically ill, especially with vomiting or diarrhea, surgery patients who aren’t drinking well, endurance athletes, high-altitude dwellers, those in very hot and humid conditions, workers in physically demanding jobs, those who sweat a lot, have a poor diet, digestive issues, hormonal imbalances, take certain medications, have kidney disease, are recovering from sepsis, asthma or COPD, chemotherapy patients or using certain drugs that increase urination are at risk.

Natural Treatments

1. Drink plenty of water daily

Oral rehydration with water is often the best way to treat dehydration. It’s essential to listen to your body and drink throughout the day. Drinking the recommended daily amount of water usually prevents symptoms, especially in the summer. Factors like diet, age, activity level and body size determine how much water is needed. A good rule of thumb is to urinate at least every 3 to 4 hours. For pregnant or breastfeeding women and those taking certain medications, extra fluids are beneficial.

2. Eat hydrating foods

Some of the best hydrating foods include coconut water or milk, celery, watermelon and melons, cucumbers, kiwi, peppers, citrus fruits, carrots, cultured dairy and pineapple. Other hydrating food sources include bananas, grapes, bitter melon, papaya, lettuce, berries, avocado and zucchini. It’s important to reduce sodium-rich packaged, canned, frozen and processed foods to maintain normal electrolyte levels.

3. Try hydrating alternatives

If regular water isn’t appealing, there are other low-sugar, hydrating options like coconut water. It contains potassium, amino acids, enzymes, growth factors and minerals. Other hydrating drinks include homemade vegetable juices, fruit smoothies, frozen fruit pops, herbal teas, sparkling water with fruit slices, warm water with lemon or lime and honey, and hot water with herbs. Avoid excessive alcohol, caffeine and sugary drinks.

4. Hydrate during and after exercise

During increased activity or exercise, we lose more water and electrolytes, so it’s important to consume more fluids. Drink before, during and after workouts. For longer workouts, aim for extra cups. For vigorous exercise or endurance training, drink something with natural electrolytes like coconut water instead of sports drinks with added sugar and flavors. After exercise, have a balanced meal and continue drinking water throughout the day. If feeling dizzy or cramping, drink more fluids and consume something with electrolytes until feeling better.

5. Prevent dehydration during illnesses

If sick with vomiting or diarrhea from a fever or a gastrointestinal issue, increase water intake. Dehydration from illnesses can cause complications like kidney stones, bladder infections and heart failure. Electrolyte drinks can be helpful. If showing signs of severe dehydration, see a healthcare provider who may need to treat with oral rehydration salts, IV fluids or electrolytes.

Risks and Side Effects

Infants and older adults may limit voluntary fluid intake, increasing the risk of dizziness, falls, urinary tract infections, dental problems, kidney stones and chronic constipation. Moderate dehydration is dangerous for everyone, especially those recovering from illnesses. If urination stops or becomes very infrequent, see a doctor immediately. Older adults and those sick can quickly become dehydrated due to age-related and inflammation-related changes. The best natural treatments for dehydration symptoms include drinking more water, avoiding alcohol and excess salt and caffeine, eating more hydrating fruits and veggies, and replenishing electrolytes during/after workouts or illness.