Just finished an intense workout, sauna session, or hot yoga class? Being active makes you feel on top of the world, releases toxins, and improves your long-term health. No matter what exercise you love to do, it’s important to replenish the fluids your body has lost after some heavy sweating.

While it’s clear you need fluid to avoid dehydration—you might be wondering why it is so vital to rehydrate your body. When you sweat, not only do you lose water, but also electrolytes such as sodium, calcium, and potassium. These minerals help your body balance fluids inside and outside your cells. If you are dehydrated you may feel tired, have headaches, cramps, an increased heart, and poor concentration.

How to Rehydrate Fast

Failing to rehydrate after a workout can leave you feeling less than your best. That is why it is important to replace the fluids you are losing during your workout. So how to rehydrate fast? You might be surprised to find out how many options there are besides plain water. Here are our tops tips on how to rehydrate fast. 

1. Drink Plenty of Water

Back to the basics—make sure to drink at least 8 cups of water a day, and get your fluids in before, after, and during your workout to ensure you stay hydrated and perform your best. For the majority of people, this will be sufficient to rehydrate your body. However, If you find that you sweat a lot during a workout, you should make sure to replace the sodium you lose through a balanced diet.

2. Eat Fruits & Vegetables 

A delicious option to keep yourself hydrated are these vitamin powerhouses. Some fruits and vegetables are over 90% of water, and also include electrolytes and fiber. Choose from melons, berries, oranges, pineapple, cucumbers, or leafy greens for the highest water content. You can also take it one step further and make yourself a delicious smoothie packed with your favorite fruits, greek yogurt, water, or milk of your choice. 

Bonus Tip: coconut water is an excellent addition to smoothies and is packed with electrolytes and antioxidants.

3. Make Yourself a Lime Cocktail

For a healthy alternative to classic sports drinks make yourself this electrolyte-filled cocktail. Simply take a full glass of water, add a small amount of sugar and salt, and squeeze some lime into the mix. Citrus will give you an extra hydrating boost and add a refreshing flavor to your drink.

4. Eat Oatmeal with Milk

Craving a hearty & filling dish? Oatmeal is the perfect hydrating option. While the oats are cooking, they expand and absorb the water or milk—making them delicious and packed with hydration your body needs. If it is too hot out, you can try overnight oats and serve them cold. Add skim or low-fat milk, packed with electrolytes as well as protein. 

Bonus Tip: sprinkle a handful of chia seeds in the oats when preparing and they will soak up ten times their weight in extra liquid and keep you full all morning.

5. Sip Some Soup

Other satisfying and healthy alternatives include soups—a great source of water and sodium. In the winter warm yourself up with a broth-based chicken or vegetable soup. In the summer prepare a cold gazpacho by blending cucumbers, bell peppers, tomatoes, onions, and garlic cloves. Hydration, fulfillment, and deliciousness are guaranteed.

6. Grab Some Yogurt

Enjoy this creamy snack while rehydrating quickly. Yogurt is 85% water and is loaded with electrolytes like potassium and sodium. Add fruit, nuts, raisins, or chia seeds to your yogurt to add extra flavor, antioxidants, and protein to your diet.

7. Hydration Drink Mixes

One of the most popular options for rehydrating quickly is to use a hydration drink mix during and after a workout. When you opt for a hydration mix, make sure to choose one that isn’t loaded with tons of artificial sweeteners or unnecessary sugars. 

Clea’s hydration drink mix “Elevate”is an antioxidant and hydration powerhouse. The tropical flavor with a hint of lemongrass will leave your mouth watering, while simultaneously boosting mood, brain function, and supercharging your body with antioxidants. It is also non-GMO, dairy-free, and vegan-friendly—the ideal hydration drink mix, to get you hydrated fast. 

How Long Does It Take to Rehydrate Your Body? 

So how long does it take to rehydrate your body? It all depends on your level of dehydration. In most cases, you can hydrate your body within 5-120 minutes. That might seem like a wide range, but it really is dependent on each individual and their level of dehydration, and if you have eaten recently or are rehydrating on an empty stomach. Drinking water on an empty stomach will help hydrate your body faster. 

Rehydrating does not apply only to exercise but is also crucial if you have the flu or are recovering from a night of drinking. Continue reading to find out how to hit your daily hydration goals and stay on top of your daily water intake needs. 

Cheers to a happy hydrated you!