Dehydration With Symptoms: How to Rehydrate
A dry mouth or a headache could signal dehydration
Medically reviewed by Jamie Johnson, RDNMedically reviewed by Jamie Johnson, RDN
Dehydration means your total body water content is low. It can happen when you don't drink enough or lose a lot of fluids due to exercise, heat, diarrhea, or other reasons. Thirst is often the first noticeable signal that you're dehydrated.
When mildly dehydrated, you can usually rehydrate quickly by drinking water. But sometimes that's not enough.
This article discusses how to rehydrate fast, plus steps to dealing with more severe dehydration.
Illustration by Joules Garcia for Verywell Health
Am I Dehydrated?
Water is essential to all body systems. Among other things, water aids digestion, removes waste products, protects organs and tissues, controls body temperature, and regulates the body's acid-base balance.
You lose water through sweat, urine, stool, vomit, and tears. When dehydrated, your body doesn't have enough water to work well. Thirst is only one potential sign of dehydration.
Mild Dehydration Symptoms
Symptoms of mild to moderate dehydration may include:
Dry mouth, dry lips, dry tongue
Less urine, dark-colored urine
Tiredness, fatigue
Irritability
Headache
Light-headedness, dizziness
Muscle cramps
Dry skin
In infants and young children, you might also notice:
Sunken soft spot on the head (fontanel)
Crying without tears
Unusually dry diapers
Severe Dehydration Symptoms
As you become more dehydrated, symptoms can include:
No urine at all
Rapid breathing and heartbeat
Confusion
Fainting
Rapid weight loss (over 10% of body weight)
In infants and children, you might also notice sunken eyes and wrinkled skin.
Uncommon Symptoms
There are a few symptoms you may not automatically connect to dehydration. For example, poor saliva production due to dehydration leads to dry mouth, which can cause bad breath (halitosis). Itchiness is a symptom of dry skin, which could be due to dehydration.
Are you hungry, or are you really thirsty? It's easy to mistake some signs of dehydration for signs of hunger. Overlapping symptoms include trouble focusing, tiredness, dizziness, and headache.
Higher Risk of Dehydration
Anyone can become dehydrated, but those at higher risk include:
Infants and young children: This group tends to have more diarrhea and vomiting and are dependent on others for fluids.
Older adults: As people age, the body stores less fluid, and the sense of thirst is often diminished.
People with certain health conditions: Kidney disease and diabetes cause you to lose more fluids.
People who take certain medications: Diuretics (water pills) cause you to urinate more.
Activity and heat: Those who engage in rigorous physical activity or are exposed to high temperatures for a long time lose more fluids.
Dehydration Short- and Long-Term Effects
Even mild dehydration can affect blood pressure, heart rate, and body temperature. Dehydration is also associated with poor memory and attention and decreased muscle strength and endurance.
Dehydration increases the risk of conditions such as:
Severe dehydration can be fatal.
How to Rehydrate Your Body When Dehydrated
The fastest way to treat dehydration is to drink water. Drinking too much water too quickly can cause electrolyte imbalances, so take small sips and drink slowly. Electrolytes are charged minerals in the bloodstream, such as sodium, potassium, and calcium.
Other things you can do include:
Suck on ice chips or Popsicles.
Drink fruit juice, but be mindful that many juices contain excess sugar, which can upset your stomach. Diluting juice with water can help it go down more easily.
Have a sports drink that contains electrolytes. Some may be as effective as water in rehydrating you. Check the label because many are also high in added sugars.
Drink over-the-counter (OTC) oral rehydration solutions (or Pedialyte for children) to replenish electrolytes.
If possible, avoid drinks that contain alcohol or caffeine, which can make you urinate more.
If dehydration is due to excessive sun or heat, move to the shade or indoors, where you can access air-conditioning or fans.
How long it takes to recover depends on many factors, including the level of dehydration, how much you drink, your age, and your overall health. For mild to moderate dehydration, it can take a few minutes to several hours to rehydrate. When you're severely dehydrated, it can take several days for a full recovery.
If you can't seem to replenish fluids on your own, see a healthcare provider. You may need intravenous (IV) fluids or other medical treatment. If your child appears dehydrated, it's best to contact a provider right away.
Emergency Signs and Symptoms
Severe dehydration is a life-threatening medical emergency. Call 911 or get to an emergency room if you have:
Weakness, dizziness, fainting
Drowsiness, confusion
A lot of blood (red or black color) or mucus in diarrhea
A lot of blood in vomit
Staying Ahead of Dehydration
You can lower the chances of dehydration by drinking enough fluids throughout the day. Because foods like fruits and vegetables contain a lot of water, they count toward your daily water intake. Other tips include:
Drink extra fluids when exercising, when the weather is hot, or when you're sick.
Avoid extended time outdoors when the temperature is high.
Bring a water bottle when you exercise and sip often.
When you have fever, vomiting, or diarrhea, drink plenty of clear liquids and sports drinks or rehydration solutions to replace electrolytes.
Recommended Amount of Water to Drink
In general, most healthy males need about 13 cups (8 ounces each) of fluids a day to prevent dehydration, while females need about 9 cups. But that doesn't necessarily mean you must drink that many cups of water daily. This amount includes water in foods and other drinks.
Also, water needs vary from person to person and can change with circumstances. Factors that can influence how much water you need to drink include:
Health conditions and medicines you take
Physical activity
Outdoor temperature and humidity
How much water you get from other drinks and foods
Age and sex
Whether you are pregnant or breastfeeding/chestfeeding
Infants under 6 months of age should get all their fluids from breast milk or infant formula. Those from 6 to 12 months require about one-half cup to 1 cup (4 to 8 ounces) of water a day.
The following are general guidelines for different groups:
Age 1 to 3: 4 cups (8 ounces)
Age 4 to 8: 5 cups (40 ounces)
Age 9 to 13: 7 to 8 cups (56 to 64 ounces)
Age 14 to 18: 8 to 11 cups (64 to 88 ounces)
Males 19 and over: 13 cups (104 ounces)
Females 19 and over: 9 cups (72 ounces)
When pregnant: 10 cups (80 ounces)
When breastfeeding: 13 cups (104 ounces)
Summary
Dehydration means your body doesn't have enough water to function well. This can happen for many reasons, including diarrhea, excessive heat, and intense exercise. Thirst, tiredness, and irritability are signs of dehydration. Lack of fluids can increase the risk of UTI and kidney stones.
Drinking water can usually rehydrate you within minutes or hours. Sports drinks that contain electrolytes can also be helpful. If you're severely dehydrated, you may need IV fluids to get back on track.
Severe dehydration can be life-threatening. Fainting, confusion, or blood in vomit or diarrhea are signs that you need immediate medical attention.
Drinking water throughout the day and replenishing often when you lose extra fluids can lower the risk of dehydration.
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