Drink an oral rehydration solution (ORS) from a pharmacy or pre-mixed packets
Make homemade ORS: 1 liter water + 6 level teaspoons sugar + 1/2 level teaspoon salt
Drink sports drinks when you’ve been sweating heavily or exercising for long periods
Eat electrolyte-rich foods: bananas, oranges, potatoes, beans, leafy greens, yogurt, nuts, and coconut water
Include sodium with fluids if you’re sweating a lot (broth, salted foods, ORS)
Get potassium from foods (bananas, potatoes, beans, spinach, yogurt)
Get magnesium from foods (nuts, seeds, whole grains, beans, leafy greens)
Stay hydrated with water between electrolyte sources
If needed, use electrolyte tablets or powders dissolved in water
For dehydration from illness (vomiting/diarrhea), prioritize ORS and small frequent sips
Seek medical care urgently for severe dehydration, confusion, fainting, chest pain, or inability to keep fluids down