Dehydration is more common than we think and it’s not just something that happens when you're sweating buckets in the summer. From a long flight to a regular day in an air-conditioned room, our body constantly loses water. But how exactly does this happen, and more importantly, what should we be drinking to keep our hydration in check?
Let’s dive deep into what causes dehydration, how to prevent it, and the top drinks that effectively restore hydration along with a look at their pH value and why that matters.
How Does the Body Get Dehydrated?
Our body is made up of approximately 60% water. Every system in our body from digestion to circulation to temperature regulation depends on adequate hydration.
You become dehydrated when your body loses more fluids than you take in. This can happen due to:
- Sweating: From exercise or high temperatures
- Illness: Vomiting, diarrhea, or fever
- Medication: Diuretics increase fluid loss
- Lack of water intake: Busy schedules, low thirst awareness, or aging can reduce intake
Mild dehydration can cause symptoms like fatigue, dry skin, dizziness, and headaches. Severe dehydration can lead to organ damage and is a medical emergency.
How to Rehydrate Your Body Effectively
Hydration is not just about gulping down water. Your body needs the right balance of electrolytes minerals like sodium, potassium, calcium, and magnesium—that help transport water into your cells.
To Rehydrate Properly:
- Drink Fluids Regularly: Don’t wait to feel thirsty
- Choose Drinks with Electrolytes: Especially after sweating or illness
- Eat Water-Rich Foods: Fruits like watermelon, cucumber, and oranges
- Avoid Dehydrating Substances: Limit caffeine, alcohol, and sugary drinks
Top 5 Drinks to Stay Hydrated (with pH & Nutrient Benefits)
Not all fluids hydrate the same way. Some not only replace lost water but also replenish electrolytes, glucose, and trace minerals, which are essential for optimal cellular hydration.
Here are the top 5 scientifically backed drinks that rehydrate your body effectively, especially in times of heat, illness, or fatigue.
1. Coconut Water
- pH: 5.0 – 5.4 (slightly acidic)
- Best Time to Drink: After exercise, during hot weather, or first thing in the morning
Why It Works:
Coconut water is naturally rich in potassium, magnesium, and sodium, making it one of the best natural alternatives to sports drinks. Its electrolyte composition mirrors that of human plasma, allowing for quick absorption in the body.
Nutritional Profile (per 240ml):
- Potassium: ~600 mg
- Magnesium: ~60 mg
- Sodium: ~250 mg
- Calories: ~45
- Sugar: Natural sugars (no added sugar)
Scientific Note:
A 2012 study published in the Journal of the International Society of Sports Nutrition found that coconut water rehydrated as effectively as a carbohydrate-electrolyte sports drink after exercise.
2. Alkaline Water
- pH: 8.0 – 9.5 (alkaline)
- Best Time to Drink: Post-exercise, acidic meals, fatigue, or chronic dehydration
Why It Works:
Alkaline water is water that’s been ionized to increase its pH. It is believed to counteract acidity in the body, enhance hydration, and reduce blood viscosity making blood flow more efficiently.
Nutritional Profile:
- May contain added minerals: Calcium, Magnesium, Bicarbonate.
- Electrolyte-enhanced (in some commercial brands)
- No sugar, no calories
Scientific Note:
In a study published by the Journal of the International Society of Sports Nutrition, subjects who consumed alkaline water rehydrated significantly faster and had improved blood flow.
3. Oral Rehydration Solution (ORS)
- pH: 6.0 – 7.0 (neutral to slightly acidic)
- Best Time to Drink: During diarrhea, vomiting, fever, or dehydration from illness
Why It Works:
ORS is a clinically proven formula of sodium, glucose, potassium, and chloride that promotes rapid absorption of fluids in the small intestine via a sodium-glucose co-transport mechanism.
WHO-Recommended Formula (per liter):
- Sodium chloride: 2.6g
- Glucose (anhydrous): 13.5g
- Potassium chloride: 1.5g
- Trisodium citrate: 2.9g
This precise balance prevents electrolyte imbalance and restores hydration quickly in both children and adults.
Scientific Note:
ORS is recognized globally by health bodies like WHO and UNICEF as the first-line treatment for dehydration due to gastroenteritis.
4. Herbal Teas (e.g., Chamomile, Hibiscus, Peppermint)
- pH: 6.0 – 7.5 (varies slightly by herb)
- Best Time to Drink: Any time during the day, especially late evening or when feeling sluggish
Why It Works:
Caffeine-free herbal teas provide gentle hydration while offering antioxidants, anti-inflammatory compounds, and calming effects. They are ideal for those who avoid caffeine or need a warm beverage without dehydrating effects.
Benefits:
- Chamomile: Supports digestion and reduces bloating
- Hibiscus: High in vitamin C, lowers blood pressure
- Peppermint: Soothes digestive tract and reduces fatigue
Tip:
Avoid adding sugar, and steer clear of caffeinated teas like black or green tea during dehydration as they may act as mild diuretics.
5. Fruit-Infused Water
- pH: 5.5 – 7.0 (depends on fruit and water)
-
Best Time to Drink: Throughout the day to replace plain water
Why It Works:
Infusing your water with fruits, herbs, or vegetables not only enhances flavor making you more likely to drink more but also adds a subtle dose of vitamins, minerals, and antioxidants.
Popular Combos:
- Lemon + Mint: Digestive aid, cooling, high vitamin C
- Cucumber + Basil: Anti-inflammatory, rich in silica for skin
- Berry + Orange: Antioxidant-rich and naturally sweet
Tip:
Let it steep for 1–2 hours in the fridge before drinking for best flavor.
Why pH Matters in Hydration
The pH level of your drink affects how your body uses and absorbs it. Here's how:
- pH scale: Ranges from 0 (acidic) to 14 (alkaline). Neutral is 7.
- Alkaline fluids (pH > 7): May help neutralize excess acidity caused by stress, poor diet, or exercise.
- Slightly acidic to neutral drinks (pH 5-7): Generally safe and well-absorbed, especially those with electrolytes.
While the body maintains a natural blood pH around 7.35–7.45, external factors can shift the cellular environment. That's why alkaline water is being studied for its potential anti-fatigue, anti-aging, and hydration benefits.
Conclusion
Hydration is not one-size-fits-all. For everyday hydration, water remains the best and easiest choice. But when your body demands more after illness, workouts, or intense heat drinks rich in electrolytes and a favorable pH are key.