How to treat dehydration

Quick facts: Dehydration can cause symptoms such as headaches, fatigue and dizziness, but there are simple ways to help manage it safely at home. Key steps include:

• Resting
• Rehydrating with fluids and electrolytes
• Using oral rehydration symptoms when needed
• Avoiding excessive heat, sun exposure and overexertion.

In some cases, over-the-counter pain relief can help to ease discomfort. If symptoms persist or get worse, seek medical advice.

It’s always best to stay hydrated as much as possible, but sometimes dehydration happens despite our best efforts. When this happens, the most important thing is to rehydrate in a safe and timely way.

How to treat the symptoms of dehydration at home

When managing dehydration, there are two main approaches:

• Restoring your hydration levels to prevent dehydration getting worse or lasting for longer
• Relieving immediate dehydration symptoms to ease discomfort in the meantime.

Below, we discuss a range of strategies that can help to support one or other of those aims – and in some cases, both. 

Over-the-counter painkillers

If dehydration is causing symptoms such as headaches or muscle discomfort, over-the-counter pain relief may help to manage these effects temporarily.

These medications don’t treat dehydration itself, but they can help you to feel a little better while you rehydrate. It’s important to follow dosage instructions carefully and avoid relying on painkillers as a standalone or long-term solution.

Rest

When you’re already dehydrated, the last thing you need is to be doing things that increase your fluid loss through sweating. Exertion can slow your recovery and make it harder to restore your fluid levels.

In contrast, allowing the body to recover reduces strain on the system and helps to conserve your energy. Resting in a cool, quiet environment can also help to reduce symptoms such as dizziness and fatigue.

Shade

Like exertion, exposure to heat and direct sunlight can worsen dehydration by increasing your rate of fluid loss through sweating.

Staying in a shaded or cool environment helps to regulate body temperature and limit how much you’re sweating while you rehydrate. This is especially important in warm weather or after physical activity, but the same principle applies in winter – for example, sitting a little further from the radiator or log fire to avoid sweating excessively.

Electrolyte balance

Electrolytes such as sodium, potassium and magnesium play an important role in maintaining fluid balance, as well as supporting other functions in your body.

When you sweat, you lose these minerals as well as fluids – and restoring these levels is just as important as upping your water intake. For most people, suitable electrolyte hydration products can help with this. However, if your mineral levels are often low due to dietary restrictions or an underlying condition, mineral supplements may be more beneficial in the long term.

Hydration

Naturally, the most important step in treating dehydration is increasing fluid intake. Rehydration helps to restore normal bodily functions, including circulation, temperature regulation and cognitive performance.¹

Water is typically considered the best choice, but other fluids like herbal teas and low-sugar drinks are also fine. When you’re dehydrated, the biggest concern is upping those fluid levels in whatever way works for you.

If you’re feeling the effects of dehydration strongly, it can be tempting to try to rehydrate all at once to get the feeling over as soon as possible. But it’s generally more effective to drink water slowly and steadily rather than trying to drink two litres in one sitting. 

Oral rehydration solutions

Oral rehydration solutions (ORS) are specially formulated to replace fluids and electrolytes lost through dehydration. They’re particularly useful in cases of illness, heat exposure or significant fluid loss. ORS products contain a balanced mix of salts and sugars to support efficient absorption of fluids in the body.

These solutions are widely recommended in clinical settings for managing mild to moderate dehydration.²

When to see a medical professional

In some cases, dehydration may require medical attention. You should seek advice if symptoms are severe, persistent or worsening despite home care.

Medical support is especially important if:

• The affected person is pregnant
• They’re very young or elderly
• Their dehydration is linked to illness (e.g. vomiting, diarrhoea or infection)
• They have underlying health conditions such as kidney or heart issues
• They are confused, lose consciousness or can’t keep fluids down.

Early intervention helps to prevent complications and ensures you or your loved one gets the care they need.

Conclusion

In the majority of cases, dehydration is manageable when addressed early and with appropriate measures. Rest, extra fluids, electrolytes and mild pain relief can all support recovery. 

Remember, anyone experiencing dehydration should be monitored during recovery. Seek medical advice if they don’t improve or if symptoms get worse. 

FAQs

How long does it take to rehydrate?

The time it takes to rehydrate depends on the severity of dehydration and how quickly you’re able to restore fluid balance. Mild dehydration may improve within a few hours of consistent fluid intake, while more moderate cases may take longer. 

Rehydration is more effective when fluids are consumed gradually rather than in large amounts at once, even when you’re dehydrated. In cases where an underlying cause like illness is at play, recovery may take as long as it takes to resolve the root cause.

What does dehydration feel like?

Dehydration can feel different depending on its severity. 

Common early signs include thirst, dry mouth, fatigue and mild headaches. As it progresses, symptoms may include dizziness, darker urine, reduced urination and difficulty concentrating. More severe dehydration can lead to confusion or rapid heartbeat. 

Recognising symptoms early can help to prevent the condition from becoming more serious.

Why is hydration important?

Hydration is essential for maintaining normal body functions such as temperature regulation, circulation, digestion and cognitive performance. Water also supports nutrient transport and waste removal in the body. 

Even mild dehydration can affect energy levels and concentration. Maintaining regular fluid intake throughout the day helps to support overall wellbeing and physical performance.¹

References 

(1) National Health Service (NHS). (2023). Dehydration.
https://www.nhs.uk/conditions/dehydration/

(2) World Health Organization (WHO). (2023). Oral rehydration salts.
https://www.who.int/news-room/fact-sheets/detail/oral-rehydration-salts