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TIPS ON WHEN TO REHYDRATE
Learn more about how you become dehydrated and how you can help prevent it.
ACTIVE KIDS
EXERCISE
SICKNESS
HOT WEATHER
ALCOHOL
DIARRHOEA
TIPS ON WHEN TO REHYDRATE
Learn more about how you become dehydrated, how you can help prevent it, and more, on our rehydration journey.
ACTIVE KIDS
Did you know? Physical activity helps children grow strong bones, maintain a healthy weight, and have fun.
With children not always able to recognise the early stages of thirst, it can make them particularly vulnerable to becoming dehydrated, especially when they are active, such as:
Unsure if you’re dehydrated?
Take our short quiz and find out?
• running around a park,
• playing in the playground,
• taking part in sport,
• or during warm weather.
ACTIVE KIDS
Did you know? Children need proportionally more water than an adult. The average child needs about 6-8 glasses of fluid a day and more in hot weather and when active.
Oralyte is specially formulated to hydrate faster and better than water. Suitable for everyone aged 2 and up.
Unsure if you’re dehydrated?
Take our short quiz and find out?
EXERCISE
Before you workout
Make sure you’re well hydrated before exercising, especially if you’re in a warm environment - as a guide, aim to drink 400 to 600 millilitres (ml) two hours before you exercise.
Unsure if you’re dehydrated?
Take our short quiz and find out?
EXERCISE
During exercise
Did you know? Even if you’re just a little dehydrated, it can have a negative effect on your performance.
It is important that you don’t wait until you feel thirsty before you drink – by then, it is too late and you will already be dehydrated.
Unsure if you’re dehydrated?
Take our short quiz and find out?
EXERCISE
After exercise
…Thirsty? Not only will rehydrating be refreshing, but will restore your fluid levels, helping your muscles to recover.
Did you know? Having something salty to eat will naturally make you thirstier and drink more - becoming rehydrated more quickly.
Remember that you need to replace the fluid you lose while you are exercising – don’t wait until you finish. The sooner you start to replace the fluid, the sooner you will recover.
Unsure if you’re dehydrated?
Take our short quiz and find out?
SICKNESS
It is also important to replace the fluids and electrolytes lost when experiencing episodes of sickness (vomiting).
If you are an adult and have been sick (vomited),
wait 5-10 minutes and then start drinking again, but slowly.
Sip every 2-3 minutes making sure that your total intake is
at least 200mls after each bout of sickness.
You will need to drink even more if you are dehydrated.
A doctor will advise on how much to drink if you are dehydrated.
Unsure if you’re dehydrated?
Take our short quiz and find out?
HOT WEATHER
You are at the greatest risk of dehydration when too hot or too dry and when you have limited access to water, or need more water than usual. Warm or dry environments, such as air-conditioned offices, increase our need for fluid. You can also lose additional fluid through sweating due to hotter temperatures.
Unsure if you’re dehydrated?
Take our short quiz and find out?
HOT WEATHER
Las Vegas, USA
Cairo, Egypt
Bangkok , Thailand
Orlando, USA
Havana, Cuba
Milan, Italy
Istanbul, Turkey
Akrotiri, Cyprus
Barcelona, Spain
Nice, France
Rio de Janeiro, Brazil
40.3
35.1
33.3
33.2
31.7
30.7
29.8
29.3
28.2
27.4
25
Holiday Destinations
Average July temperatures (Met Office)
LOOKING FOR A RECIPE TO REHYDRATE?
Ingredients
2 medium cucumbers
1 medium white onion
1 medium green bell pepper
1 clove garlic
1 medium avocado
¼ bunch fresh parsley
¼ bunch fresh coriander
2 tbsp. olive oil
1 tsp salt
1 tbsp. lemon juice
1 cup water
Preparation method
Remove the ends from the cucumber and slice it in half lengthwise. Scrape the seeds out with a spoon and then chop the cucumber into chunks. Remove the seeds from the bell pepper and also cut it into chunks. Dice the onion. Add the cucumber, bell pepper, onion, and garlic (peeled) to a food processor. Process until the vegetables are minced.
Pull the leaves from about ¼ of the parsley and cilantro bunches. Add the leaves to the food processor along with the olive oil and the flesh from the avocado. Purée until smooth.
Add the water, one tablespoon of lemon juice, and one teaspoon of salt. Purée until smooth again. Taste the soup and adjust the salt or lemon juice if desired.
Serve immediately or chill until ready to eat.
Green Gazpacho
LOOKING FOR A RECIPE TO REHYDRATE?
Ingredients
1 grapefruit
1 pear
1 orange
1 avocado
1 mango
10 strawberries
1/2 lemon, juice squeezed
1/4 cup 0% Greek yogurt
2 tbsp. pure vanilla extract
1/4 cup chia seeds
Preparation method
Wash, peel, core and remove seeds (if necessary) and cut into desired size pieces fruits. Add to a bowl.
To make the dressing, in a separate bowl whisk together Greek yogurt, lemon juice, vanilla extract and chia seeds. Pour over the fruits and mix just enough to combine. Serve chilled.
Store covered in the refrigerator for up to 1 day. Stir gently before serving to lift the juices from the bottom of the bowl.
Avocado Fruit Salad with Chia Yogurt Dressing
ALCOHOL
Drinking too much alcohol can cause dehydration, and is what causes many of the symptoms we associate with having a hangover. Alcohol is classed as a diuretic, which means that it removes fluids from the body making you pee more.
Know your limits
The best way to avoid dehydration is not to drink alcohol, however if you do, drink sensibly and stay within the recommended allowance and drink plenty of water.
Unsure if you’re dehydrated?
Take our short quiz and find out?
Recommend allowance for both men and women is 14 units per week
But don't 'save up' your 14 units, it's best to spread evenly across the week.
Understand how many units of alcohol and calories are contained in different types of alcoholic drinks.
Unit and Calorie Calculator
Unsure if you’re dehydrated?
Take our short quiz and find out?
ALCOHOL
14 units
per week for women
14 units
per week for men
ALCOHOL
Ways to treat the symptoms of a hangover?
Drink plenty of water - also drink fresh juice to give yourself a vitamin boost.
Eat something - bananas and kiwis are a good source of potassium (a mineral you lose when you drink because of the diuretic effect of alcohol)
Unsure if you’re dehydrated?
Take our short quiz and find out?
DIARRHOEA
During an episode of diarrhoea it is important to replace the fluids and electrolytes lost as soon as you notice symptoms. As a guide, drink at least 200mls after each bout of diarrhoea (each watery stool).This is in addition to the usual amount that you would drink.
Unsure if you’re dehydrated?
Take our short quiz and find out?
DIARRHOEA
How much should you be drinking per day?
You will need to drink even more if you are dehydrated. A doctor will be able to advise on how much to drink if you are dehydrated.
Unsure if you’re dehydrated?
Take our short quiz and find out?
10 x 200ml
glasses of fluid
8 x 200ml
glasses of fluid
TIPS ON WHEN TO REHYDRATE
Learn more about how you become dehydrated and how you can help prevent it.
Learn more
ACTIVE KIDS
Did you know? Physical activity helps children grow strong bones, maintain a healthy weight, and have fun.
With children not always able to recognise the early stages of thirst, it can make them particularly vulnerable to becoming dehydrated, especially when they are active, such as:
· Running around a park
· Playing in the playground
· Taking part in sport
· Or during warm weather
back
ACTIVE KIDS
Did you know? Children need proportionally more water than an adult. The average child needs about 6-8 glasses of fluid a day and more in hot weather and when active.
Oralyte is specially formulated to hydrate faster and better than water. Suitable for everyone aged 2 and up.
back
EXERCISE
Before you workout
Make sure you’re well hydrated before exercising, especially if you’re in a warm environment - as a guide, aim to drink 400 to 600 millilitres (ml) two hours before you exercise.
back
EXERCISE
During exercise
Did you know? Even if you’re just a little dehydrated, it can have a negative effect on your performance
It is important that you don’t wait until you feel thirsty before you drink – by then, it is too late and you will already be dehydrated.
back
EXERCISE
After exercise
…Thirsty? Not only will rehydrating be refreshing, but will restore your fluid levels, helping your muscles to recover.
Did you know? Having something salty to eat will naturally make you thirstier and drink more - becoming rehydrated more quickly.
Remember that you need to replace the fluid you lose while you are exercising – don’t wait until you finish. The sooner you start to replace the fluid, the sooner you will recover.
back
SICKNESS
It is also important to replace the fluids and electrolytes lost when experiencing episodes of sickness (vomiting).
If you are an adult and have been sick (vomited), wait 5-10 minutes and then start drinking again, but slowly.
Sip every 2-3 minutes making sure that your total intake is at least 200mls after each bout of sickness.
You will need to drink even more if you are dehydrated. A doctor will advise on how much to drink if you are dehydrated.
back
HOT WEATHER
You are at the greatest risk of dehydration when too hot or too dry and when you have limited access to water, or need more water than usual. Warm or dry environments, such as air-conditioned offices, increase our need for fluid. You can also lose additional fluid through sweating due to hotter temperatures.
back
HOT WEATHER
Holiday Destinations
Las Vegas, USA
Cairo, Egypt
Bangkok , Thailand
Orlando, USA
Havana, Cuba
Milan, Italy
Istanbul, Turkey
Akrotiri, Cyprus
Barcelona, Spain
Nice, France
Rio de Janeiro, Brazil
40.3
35.1
33.3
33.2
31.7
30.7
29.8
29.3
28.2
27.4
25
Average July temperatures
(Met Office)
back
LOOKING FOR A RECIPE TO REHYDRATE?
Green Gazpacho
Ingredients
2 medium cucumbers
1 medium white onion
1 medium green bell pepper
1 clove garlic
1 medium avocado
¼ bunch fresh parsley
¼ bunch fresh coriander
2 tbsp. olive oil
1 tsp salt
1 tbsp. lemon juice
1 cup water
Preparation method
Remove the ends from the cucumber and slice it in half lengthwise. Scrape the seeds out with a spoon and then chop the cucumber into chunks. Remove the seeds from the bell pepper and also cut it into chunks. Dice the onion. Add the cucumber, bell pepper, onion, and garlic (peeled) to a food processor. Process until the vegetables are minced.
Pull the leaves from about ¼ of the parsley and cilantro bunches. Add the leaves to the food processor along with the olive oil and the flesh from the avocado. Purée until smooth.
Add the water, one tablespoon of lemon juice, and one teaspoon of salt. Purée until smooth again. Taste the soup and adjust the salt or lemon juice if desired.
Serve immediately or chill until ready to eat.
back
LOOKING FOR A RECIPE TO REHYDRATE?
Avocado Fruit Salad with Chia Yogurt Dressing
Ingredients
1 grapefruit
1 pear
1 orange
1 avocado
1 mango
10 strawberries
1/2 lemon, juice squeezed
1/4 cup 0% Greek yogurt
2 tbsp. pure vanilla extract
1/4 cup chia seeds
Preparation method
Wash, peel, core and remove seeds (if necessary) and cut into desired size pieces fruits. Add to a bowl.
To make the dressing, in a separate bowl whisk together Greek yogurt, lemon juice, vanilla extract and chia seeds. Pour over the fruits and mix just enough to combine. Serve chilled.
Store covered in the refrigerator for up to 1 day. Stir gently before serving to lift the juices from the bottom of the bowl.
back
ALCOHOL
Drinking too much alcohol can cause dehydration, and is what causes many of the symptoms we associate with having a hangover. Alcohol is classed as a diuretic, which means that it removes fluids from the body making you pee more.
Know your limits
The best way to avoid dehydration is not to drink alcohol, however if you do, drink sensibly and stay within the recommended allowance and drink plenty of water.
back
ALCOHOL
Recommend allowance for both men and women is 14 units per week
But don't 'save up' your 14 units, it's best to spread evenly across the week
Understand how many units of alcohol and calories are contained in different types of alcoholic drinks.
Unit and Calorie Calculator
14 units
per week for women
14 units
per week for men
back
ALCOHOL
Ways to treat the symptoms of a hangover?
Drink plenty of water - also drink fresh juice to give yourself a vitamin boost.
Eat something - bananas and kiwis are a good source of potassium (a mineral you lose when you drink because of the diuretic effect of alcohol)
back
DIARRHOEA
During an episode of diarrhoea it is important to replace the fluids and electrolytes lost as soon as you notice symptoms. As a guide, drink at least 200mls after each bout of diarrhoea (each watery stool).This is in addition to the usual amount that you would drink.
back
DIARRHOEA
How much should you be drinking per day?
You will need to drink even more if you are dehydrated. A doctor will be able to advise on how much to drink if you are dehydrated.
8 x 200ml
glasses of fluid
10 - 200ml
glasses of fluid
back
Find out the causes, symptoms and how
to prevent travellers’ diarrhoea.
