Drink 500–1000 mL of water over 1–2 hours
Continue with 150–250 mL every 15–20 minutes if you’re thirsty or after sweating
Use an oral rehydration solution if you have diarrhea, vomiting, or heavy sweating
Include electrolytes (sodium, potassium) via ORS, electrolyte tablets, or sports drinks
Eat water-rich foods (watermelon, oranges, cucumbers, soups, broths)
Avoid alcohol
Limit caffeine if you’re trying to rehydrate quickly
Avoid very large amounts of plain water without electrolytes if you’ve lost salts
If you feel dehydrated, start drinking immediately and keep sipping regularly
Check urine color: aim for pale yellow
Seek urgent care if you have severe dehydration signs (confusion, fainting, no urination, very dry mouth, rapid heartbeat)