Try to drink about 500ml (17 ounces) of fluid about two hours before you exercise. Recovery after intense exercise and sweating can be aided by drinking electrolyte water.
Coconut water is a good way to rehydrate more naturally than with sports drinks, and coconut water contains many needed electrolytes. [6] X Research source
Children may demonstrate dehydration differently. Look for crying without tears, a dry mouth or tongue, no wet diapers over 3 hours, sunken eyes, cheeks, or soft spot on top of their skull, irritability, or listlessness.
Don’t drink more than a liter of fluid every hour. When sweating a lot, drink half water and half sports drinks that contain electrolytes.
Most athletes need at least three servings of dairy every day to get enough calcium, and teenagers should get at least four servings. A serving may be a 250ml glass of milk, a 200g tub of yogurt, or two slices (about 40g) of cheese.
Your doctor can diagnose low vitamin D with a blood test. Ask whether you should take a vitamin D supplement.
If you’re trying to lose weight, eat a healthy and balanced diet. Consider working with your doctor or a dietitian to create meal plans.
Some antibiotics[17] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Laxatives Steroids[18] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Bicarbonate Proton pump inhibitors[19] X Research source Cyclosporine Amphotericin B Antacids[20] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source Acetazolamide Foscarnet Imatinib Pentamidine Sorafenib
Other signs that your body is retaining too much water is swelling in your legs, or difficulty breathing when you’re lying down. You might also experience changes in heart rate or blood pressure, shortness of breath, or a wet cough with frothy spit up. [21] X Research source The condition SIADH (syndrome of inappropriate anti-diuretic hormone) is less common, but can also lower electrolytes. [22] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
Celiac disease[23] X Research source Pancreatitis Parathyroid problems (your parathyroid working too much or too little) Diabetes - you might feel thirsty all the time and therefore over-hydrate if you have uncontrolled diabetes
Oral medications like pills are available for low potassium, magnesium, and calcium. IV medications are available at the hospital for dangerously low potassium,[24] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source calcium,[25] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source magnesium,[26] X Research source and phosphate. [27] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source
