An image of a woman blowing her nose to relieve stuffy nose.

The 6 Best Natural Decongestants to Relieve Stuffy Nose in 2024

December 9, 2024/in Natural Remedies /by Dr. Matthew Olesiak

Natural decongestants can provide safe and effective relief from stuffy nose and sinus problems, whether a cold, allergies or some other ailment cause the symptoms. Indeed, they are a better alternative to over-the-counter remedies for congestion that often come with unwanted side effects, making you feel tired, sluggish, and foggy-headed.

In this comprehensive guide, you’ll discover six scientifically-backed natural remedies that offer safe, natural congestion relief. Home remedies like these are often gentler on the body and may be a better option for regular use.

Key Takeaways

Nasal and sinus congestion can be caused by various factors, like the common cold, the influenza virus, allergies, pollution, or dry air.
Though numerous prescription and over-the-counter decongestants exist, they often cause troublesome side effects that can significantly interfere with your daily life. Natural decongestants like humidifiers, nasal irrigation, keeping hydrated, using warm compresses, using a throat cleaner, eating chicken noodle soup, and trying essential oil may be healthier options with fewer side effects.
See your doctor immediately if you experience chronic congestion, if your symptoms don’t improve within a few days of using natural decongestants, or if you have a high fever or chest pain.

Causes of Nasal Congestion

If you’re experiencing nasal congestion, it could be due to various factors like a cold, flu, allergies, pollution, or dry air.

Many people assume that excess mucus is the culprit, but in reality, inflamed blood vessels in the sinuses cause nasal congestion. When an irritant like an allergen or virus enters the nose, it increases blood flow to the vessels lining the nasal cavity. Consequently, the nasal passages become swollen, making it difficult to breathe. Swelling can also hinder mucus drainage, leading to further airflow blockage.

The good news is you can relieve your congestion at home with the simple remedies below, regardless of the cause, without visiting a drugstore.

Natural Decongestants for Nasal Congestion

1. Use a Humidifier or Cool Mist Vaporizer Regularly

A humidifier or cool-mist vaporizer is a simple and effective way to alleviate sinus congestion and nasal stuffiness in your home or office. Breathing in humid air can help soothe irritated nasal tissues, reduce sinus inflammation, and thin mucus, which allows it to drain.

Both warm-mist and cool-mist machines are natural decongestants that are effective in increasing humidity levels and relieving congestion. However, using cool-mist vaporizers for children is essential since warm-mist humidifiers can cause burns if they get too close or knock the machine over.

Strive to maintain indoor relative humidity between 30% and 50% (1). Dry air may worsen congestion, but excess moisture can cause mold and worsen allergies.

Regardless of the type of unit you choose, change the water daily and clean it according to the manufacturer’s instructions to prevent the growth of bacteria and mold.

Don’t have a humidifier or a cool mist vaporizer? No problem. Here are a few DIY ways to create natural decongestants by adding moisture to the air:

Boil a pot or kettle of water on the stove for a few minutes. This method uses the power of evaporation to moisturize the air. Evaporation turns the water into vapor, which moisturizes the air in your home.
Take a hot shower, breathing in the steam.
Inhale the steam of a pot of hot water. For this method, start by heating a pot of water on the stove until it’s almost but not quite boiling. Then, create a tent by draping a towel over your head to trap the steam. While keeping your head under the towel, lean carefully over the pot and inhale the steam for approximately five to ten minutes.
Run a tabletop fountain. This not only adds moisture to the air, but the sound of running water also soothes the nerves!

2. Try Nasal Irrigation

If you’re experiencing nasal congestion and blocked sinuses, using a nasal irrigator like a neti pot, bulb syringe, or squeeze bottle might help. These devices can provide relief by moistening your nasal passages and loosening thick mucus.

If you’re worried about pouring water into your nose, you’ll be glad to know that many nasal irrigators come with a salt mixture that can help reduce the discomfort of this process. To make the saline solution, follow the instructions on the package, mix it with lukewarm water, and then follow these steps:

Lean over a sink.
Tilt your head sideways.
Gently pour the water into one nostril while breathing through your mouth. The solution will drain out your other nostril.
Repeat on the other side.

Never use tap water in your neti pot for best results and to avoid complications. Instead, use distilled bottled water or water that has been boiled and cooled.

You must also clean your neti pot thoroughly after each use. Ensure it’s free of dust, cleaning chemicals, or anything else that could irritate your nasal passages or trigger allergies.

3. Increase Fluid Intake

Drinking plenty of water can help clear congestion and promote mucus flow. Warm water and other liquids are effective, but avoid caffeinated beverages.

Fun fact: Many people believe that drinking hot tea can help relieve congestion, but according to a previous study (2) published in the Rhinology journal, it may not matter if the drink is hot or cold. In the study, researchers divided a group of people with cold and flu symptoms into two groups: one was given a hot drink, while the other received a room-temperature glass. The study found no significant differences in nasal airflow between the two groups.

However, the group that consumed the hot beverage reported feeling more relief from cold symptoms than the others. The researchers suggest that this could be because the drink’s heat enhances the flavor and overall experience, which can make you feel better.

4. Use a Warm Compress

If you’re struggling with a stuffy nose, a warm compress may help alleviate the discomfort by decreasing inflammation and opening up your nasal passages from the outside.

To make one, soak a washcloth or small towel in warm (not hot) water, then wring out the excess water and fold it. Place the compress over your upper nose and lower forehead to enjoy the soothing warmth.

This can help reduce inflammation in your nostrils and sinuses, making breathing easier. Be sure not to keep the compress on your face for too long to avoid the risk of burning your skin.

5. Eat Chicken Noodle Soup

Chicken noodle soup is one of the most popular decongestants for those feeling under the weather, and for good reason. The steam created by hot soup can help hydrate and loosen mucus, while cysteine in chicken can break up and thin mucus. It’s important to note that the broth in chicken soup can also benefit hydration, but it’s best to avoid high sodium levels.

Cysteine is an amino acid in foods like chicken, turkey, garlic, yogurt, eggs, and whole grains. It can also be taken as a dietary supplement. Cysteine has been used as a supplemental treatment for bronchitis and chronic obstructive pulmonary disease, in addition to helping with congestion.

6. Try Essential Oils

It is believed that certain essential oils are natural decongestants that may provide relief from congestion symptoms, although there is limited evidence to support this.

In a study conducted in 2010, participants were given an essential oil spray containing peppermint, eucalyptus, oregano, and rosemary five times a day for three days. Upon concluding the study, researchers found that the spray effectively improved upper respiratory symptoms immediately after use but did not alleviate symptoms after three days of use.

Essential oils can be combined with carrier oils, such as coconut or jojoba oil, and applied topically to the cheeks to relieve sinus pressure and congested sinuses. Alternatively, they can be used in a diffuser for aromatherapy.

Some of the essential oils found to help sinus infections and relieve sinusitis symptoms include:

Eucalyptus oil
Lavender oil
Tea tree oil
Rosemary oil
Peppermint oil

It is important to keep essential oils out of reach of children and pets, as they can be toxic if ingested.

When to See a Doctor if Using Natural Decongestants

Congestion can cause breathing, sleeping, and eating difficulties. If natural remedies don’t work after a few days, seek medical consultation. You also must see a doctor if you experience the following:

Severe sinus symptoms, such as nosebleeds, which can indicate acute sinusitis
High fever
Trouble breathing
Chest pain

Summary

Having a congested nose is a common indication of colds, flu, allergies, and a sinus infection, which can lead to inflamed nasal passages and airways filled with mucus.

Over-the-counter medications can offer short-term relief from congestion but often have distressing side effects. Thankfully, many natural remedies can relieve nasal congestion and sinus pain without side effects.

However, it’s important to note that although many natural decongestants are generally safe for everyone, some come with risks for adults and children.

If your congestion persists despite trying natural remedies or worsens, it’s best to schedule an appointment with your doctor for proper evaluation and treatment.

Frequently Asked Questions

What are good natural decongestants?

Looking for a solution to ease sinus congestion and nasal stuffiness at home or in the office? Consider using a humidifier or cool-mist vaporizer. This simple and effective natural method involves breathing in humid air, which can help soothe irritated nasal tissues, reduce sinus inflammation, and thin mucus to facilitate drainage. Give it a try and experience the benefits for yourself!

How can I unblock my sinuses naturally?

Natural home remedies to relieve facial pain and pressure and sore throat from sinus congestive, allergic rhinitis, dry nasal passages, and other sinus congestion symptoms include:

Using a humidifier or cold-mist vaporizer
Employing nasal irrigation using neti pots or other method
Increasing fluid intake
Using a warm compress on the face and nose
Eating chicken soup
Using essential oils
Using a saline nasal spray

What can I drink to unclog my sinuses?

Herbal tea
Cold or warm sterile or distilled water
Hot water with lemon and honey
Broth

What can I eat to unclog my sinuses?

Chicken noodle soup
Spicy foods like red peppers and chillies
Pineapple
Ginger
Antioxidant-rich foods like berries, pumpkin, pineapple, and kiwi. These foods have anti-inflammatory properties that reduce inflammation in your nasal passages, supporting your respiratory system.

References

1- https://medlineplus.gov/ency/article/002104.htm

2- https://www.researchgate.net/publication/23790050_The_effects_of_a_hot_drink_on_nasal_airflow_and_symptoms_of_common_cold_and_flu

Mother and child with seasonal allergies blowing their noses.

The 6 Best Natural Antihistamines for Allergies in 2024

December 9, 2024/in Natural Remedies /by Dr. Matthew Olesiak

When it comes to allergy symptom relief, did you know that natural antihistamines can be as effective as their pharmaceutical counterparts without all those bothersome side effects?

If you’ve never heard of natural antihistamines, you’re in for a treat. In this SANE MD blog post, we will discuss how OTC and prescription antihistamines work and then delve into science-backed natural alternatives.

Key Takeaways

Seasonal allergies, also called allergic rhinitis, cause various symptoms, including runny nose, sneezing, cough, sore throat, and nasal congestion.
OTC and prescription antihistamine medications are widely available for seasonal allergies but have side effects. On the other hand, natural antihistamines can reduce allergy symptoms without distressing side effects.
Several natural antihistamines have been proven to help reduce allergic rhinitis symptoms, including vitamin C, Quercetin, Stinging Nettle, Bromelain, Spirulina, throat cleaner, and Butterbur.

What are Antihistamines?

In simple terms, antihistamines are a drug typically used to treat allergy symptoms such as sneezing. But this definition, of course, doesn’t explain how antihistamine medications work. Before going into their mechanisms of action, we must explore what triggers allergic reactions.

Allergies are immune responses to typically harmless substances like pollen, dust, or animal dander. Upon exposure to an allergen, the immune system signals most cells in different body parts to release histamine. Histamines promote blood flow to the affected area, leading to inflammation that guards the surrounding cells from the allergen. Additionally, histamines prompt specific receptors to eliminate allergens from the body, causing symptoms like a runny nose, nasal congestion, sneezing, and itchy eyes.

Antihistamines work by blocking the effects of histamines in the body, reducing histamine production. They are commonly used to alleviate allergy symptoms like congestion, cough, runny nose, sneezing, and itchy, watery eyes that occur with allergic rhinitis, also known as seasonal allergies. Antihistamines can also seem like a lifesaver if you have perennial rhinitis, where allergy symptoms are present year-round.

Symptoms of Allergic Rhinitis

Antihistamines are often used to treat seasonal allergies, also called allergic rhinitis, with symptoms that can include:

Runny nose
Stuffy nose
Cough
Frequent sneezing
Sore, scratchy throat
Nasal congestion
Itchy, watery eyes
Postnasal drip
Fatigue
Headache

How do Natural Antihistamines Work?

Natural antihistamines function similarly to antihistamine medications by blocking histamine activity, and some additionally reduce inflammation and oxidative stress, factors known to contribute to allergic reactions.

Many foods contain natural antihistamines, and you can also take them in supplement form.

Top Rated Natural Antihistamines

Below are six substances or compounds that are natural antihistamines that have been shown to relieve allergy symptoms and boost the immune system.

1. Vitamin C

You might be aware that vitamin C is beneficial in reducing the length and intensity of colds. However, it also possesses anti-inflammatory and antioxidant properties. Studies indicate that inflammation and oxidative stress, caused by an imbalance of free radicals, are significant factors in allergies.

According to research, administering high doses of intravenous vitamin C effectively alleviated allergy symptoms. Additionally, evidence suggests that a deficiency in vitamin C could lead to allergy development (1).

You can get Vitamin C in a wide variety of foods, including:

Citrus fruits like oranges or grapefruits and their juices
Broccoli
Raw green or red peppers
Strawberries
Tomatoes
Grapefruits
Kale
Kiwi

You can also purchase vitamin C supplements, typically ascorbic acid, at stores and online outlets.

Because vitamin C is water soluble and not stored in the body but instead excreted through urine, severe side effects are rare, even at significantly high doses (2).

Mild side effects may include (2):

Bloating
Diarrhea
Stomach cramps
Nausea
Headache
Upset stomach

It’s important to note that excessive amounts of vitamin C can interfere with the absorption of certain vitamins and minerals (2). Therefore, it’s best to refrain from taking mega doses of this vitamin.

2. Quercetin

Quercetin is a flavonoid that occurs naturally and possesses anti-allergy and antihistamine properties. Studies have revealed that Quercetin helps to maintain a balanced immune system, reduces the release of histamine, and reduces inflammation in the body. Quercetin is commonly used to relieve the symptoms of hay fever.

Quercetin is widely available in a variety of herbs and foods, including:

Asparagus
Lettuce
Onions
Dill
Chili peppers
Cranberry
Oregano
Blueberry
Fennel leaves
Ginkgo biloba
Green tea
Cherries

Many people find that taking quercetin supplements is more effective than consuming quercetin-rich foods in relieving allergies. For maximum effectiveness, quercetin should be taken for six to eight weeks.

3. Stinging Nettle

Stinging nettle, or Urtica dioica, has been used in herbal medicine for centuries. The ancient Egyptians used it to alleviate arthritis and lower back pain, while Roman soldiers applied it to stay warm (3).

Even today, stinging nettle is a popular herb in natural medicine and has been found to have natural antihistamine properties. In a study conducted in 2000, 58% of participants experienced relief from their symptoms after using freeze-dried nettles, with 69 participants rating it better than a placebo (3).

Additionally, stinging nettle has shown promise as a natural remedy for hay fever, an allergic response that causes inflammation in the nose lining. Research has shown that extracts from the plant can inhibit inflammation that triggers seasonal allergies. This is due to its ability to block histamine receptors and prevent immune cells from releasing chemicals that cause allergy symptoms (3).

You can incorporate stinging nettle into your diet through various methods, such as cooking and consuming the plant’s young leaves or adding stinging nettle leaves to curries, pastries, breads, and soups.

Stinging nettle leaves can also be found online and at health food stores in tea or supplement form (capsules, tinctures, etc.) The study participants in question used 300 milligrams (mg) each day.

4. Bromelain

Did you know that bromelain, an enzyme found only in pineapples, has anti-inflammatory properties? It’s true!

In addition to fighting inflammation, bromelain is effective in reducing allergy-related respiratory irritation (4). This is because it breaks down proteins that cause inflammation and swelling, which helps to alleviate allergy symptoms such as nasal congestion and sinus pressure.

Although bromelain is available in supplement form, consuming fresh pineapple may also provide benefits. However, it’s important to note that fresh pineapples contain a high amount of naturally occurring histamines. Therefore, if you have issues with histamine, such as histamine intolerance, it’s best to avoid eating fresh pineapple.

5. Spirulina

Spirulina, a type of blue-green algae, is highly regarded as a superfood due to its rich nutritional content. Recently, it has gained attention for its natural antihistamine properties. Spirulina contains compounds such as phycocyanin and carotenoids, which possess anti-inflammatory properties and may help alleviate allergy symptoms.

Its effectiveness lies in hindering the release of histamine and other inflammatory chemicals that cause symptoms such as a runny nose, sneezing, and itching. Spirulina can be consumed in either supplement form or added to smoothies and other foods.

6. Butterbur

Butterbur, a marsh plant from the daisy family, can be found in various regions across Europe, Asia, and North America.

Studies (5) have indicated that it may reduce the frequency and severity of migraines and treat nasal allergies. Furthermore, research has shown that taking butterbur supplements may improve allergy symptoms in individuals (6).

Butterbur seems to be well-tolerated by most people, but some individuals may experience side effects, including:

Diarrhea
Fatigue
Headache
Problems breathing
Itchy eyes
Drowsiness

Butterbur can be consumed either in the form of oil extract or pills.

Alternative Treatments to Natural Antihistamines

Alternative remedies and practices may work if natural antihistamines do not reduce your allergy symptoms.

Alternative methods to treat and prevent allergy symptoms include:

Allergen Avoidance

Allergy avoidance is typically the first step in reducing allergic reactions, whether or not you use natural or pharmaceutical antihistamines.

Common allergens include:

Grass pollen
Dust mites
Cat saliva
Animal dander
Mold

Immunotherapy

Immunotherapy may be a good option if you have severe allergies and your medication doesn’t help relieve symptoms.

During this treatment, a healthcare provider will give you a series of injections that contain small amounts of the allergen. The goal of this treatment, which can last several years, is to desensitize your body to the allergen.

Doctors may suggest sublingual immunotherapy for those with pollen allergies, which involves dissolving a tablet under the tongue.

Nasal Irrigation

Nasal irrigation involves flushing out mucus, allergens, and debris from your nasal passages and sinus cavity to help you breathe more freely.

Many people use a neti pot to perform this procedure.

However, saline nasal spray or nebulizers can also serve as nasal irrigation systems, as they help to moisten mucous membranes.

Epinephrine Use

Individuals with severe allergies should carry an emergency epinephrine shot, such as Auvi-Q or EpiPen, at all times. Administering this treatment at the onset of an allergic reaction can reduce symptoms and potentially save a life.

Other Alternative Treatments to Natural Antihistamines

Other alternative treatments for allergies include the following:

Use an air purifier to remove allergens from the air.
Replace your HVAC filter regularly.
Vacuum the carpet regularly.
Use essential oils like peppermint, eucalyptus, and chamomile.
Exercise regularly.

Summary

Dealing with allergies can be difficult, especially when symptoms are severe. It is recommended to seek medical assistance and guidance to manage allergy symptoms.

Some natural substances may possess antihistamine properties, which can help break down the chemicals that cause allergy symptoms. However, more research is needed to determine the effectiveness of these natural remedies.

To achieve relief, limiting or avoiding exposure to allergens is advisable. You can also practice good self-care techniques and consider using natural antihistamines.

It is crucial to consult with a doctor before starting any new supplement or herbal remedy, as the United States Food and Drug Administration (FDA) does not regulate supplements, and natural remedies can interfere with certain medications.

Frequently Asked Questions

What are the most powerful natural antihistamines?

There are many powerful natural antihistamines, including:

Vitamin C
Quercetin
Stinging Nettle
Bromelain
Spirulina
Butterbur

What is a good herbal choice among natural antihistamines?

Stinging Nettle is a natural antihistamine with a centuries-old history of relieving allergies and reducing inflammation. This plant works by inhibiting immune signaling that triggers most cells to release histamine, which is responsible for causing allergic reactions. By doing so, stinging nettle can help alleviate various respiratory allergic symptoms and reduce allergic reactions.

What are natural antihistamines similar to Benadryl?

Several natural substances or compounds can have similar effects to Benadryl, including vitamin C, Stinging Nettle, bromelain, quercetin, spirulina, and butterbur. In addition, nasal irrigation, regular exercise, using an air purifier, regularly changing the filter in your heating and air conditioning system, and essential oil usage can help you manage your symptoms.

References

1- Vollbracht C, Raithel M, Krick B, Kraft K, Hagel AF. Intravenous vitamin C in treating allergies: an interim subgroup analysis of a long-term observational study. J Int Med Res. 2018;46(9):3640-3655. doi:10.1177/0300060518777044

2- https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

3- https://www.sciencedirect.com/science/article/abs/pii/S2210803312000978

4- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3870104/

5- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3335449/

6- https://www.nccih.nih.gov/health/butterbur

An image of a glass of water with lemon and cucumber slices for hydration.

5 HUGE Benefits of Hydration: Are You Drinking Enough Water in 2024?

December 8, 2024/in Natural Remedies /by Dr. Matthew Olesiak

Maintaining adequate hydration is one of the most critical aspects of the diet, as it helps to ensure that all bodily functions work correctly.

Yet, several studies report that a staggering 75% of U.S. adults are chronically dehydrated, drinking around 2.5 cups of water daily (1).

In this SANE MD blog post, we’ll delve into the world of hydration, exploring the importance of proper fluid intake, the benefits of drinking enough water, and easy ways to maintain adequate hydration.

Key Takeaways

Understand the importance of hydration.
Immediately increase your fluid intake if you experience signs of dehydration, such as dry mouth, cracked lips, dry skin, and dark-colored urine.
Seek emergency medical treatment if you exhibit symptoms of severe dehydration, such as low blood pressure, increased heart rate, shrunken eyes, and confusion.

Why is Proper Hydration Important?

Staying hydrated is critical for maintaining vibrant good health. Numerous independent studies have demonstrated that even mild dehydration can significantly affect a person’s physical and emotional well-being. According to research studies, the performance of several organs, cognitive function, and mood can be substantially impaired if the body’s overall water level drops by just 1% (2, 3).

This is not surprising since the human body comprises about 60% water, although this average may range from 45% to 75% (4), depending upon age and body type.

Having sufficient water in our bodies is crucial for many essential bodily functions. For example, it enables our blood system to transport necessary glucose, oxygen, and nutrients to cells and helps the kidneys eliminate waste products that we don’t need. Additionally, it lubricates our joints and eyes, aids in the proper functioning of our digestive system, supports cognitive function, regulates body temperature, eases bowel movements, and promotes healthy skin.

How much water do you need for proper hydration?

The accepted wisdom is to drink at least eight 8-ounce glasses of water daily. However, the U.S. National Academies of Sciences, Engineering, and Medicine estimates that an adequate daily fluid intake is 15.5 cups for men and 11.5 cups for women (5). This includes fluids from food intake and all beverages, not just water.

These estimates apply to healthy adults living in temperate climates. You’ll need to consume more fluids if you live in a tropical climate, work or play in hot weather, or participate in intense exercise.

Risk Factors of Poor Hydration

Here are some risk factors that can increase the likelihood of dehydration:

Illnesses and chronic conditions: Certain illnesses, such as diabetes, cystic fibrosis, and kidney disease, can increase the risk of dehydration.
Environmental factors: Hot and humid weather, high altitudes, and intense physical activity can cause excessive sweating and lead to dehydration.
Medications: Some medications, such as diuretics, antihistamines, and blood pressure medications, can cause dehydration as a side effect.
Age: Infants, young children, and older adults are at a higher risk of dehydration than others. Infants and young children have a higher surface area to volume ratio, which means they lose more fluids through their skin when running a fever. They are also more prone to vomiting and diarrhea, thereby quickly losing fluids. Older adults may have a dulled sense of thirst and may not drink enough fluids as a result.

Symptoms of Poor Hydration (Dehydration)

Symptoms of dehydration are varied and can include:

Dry mouth and/or cracked lips
Dry skin
Dark colored urine
Reduction in urination
Dizziness
Headaches
Frequent urinary tract infections
Irregular heartbeat or heart palpitations
Low blood pressure
Impaired concentration and focus

5 Amazing Proven Benefits of Proper Hydration

Here are 5 scientifically validated benefits of staying hydrated.

1. Better Digestion

To ensure proper digestion, your body needs to have enough water. Insufficient water intake can lead to irregular bowel movements, bloating, gas, heartburn, and other gastrointestinal issues that can negatively affect your quality of life.

Increasing your fluid intake can help alleviate these issues by aiding in the breakdown of soluble fiber from your diet and keeping your digestion process on track. And get this — there is even evidence that proper hydration can help ease constipation.

Numerous studies have found that individuals of all ages who consume less water are more likely to experience constipation (6, 7).

However, increasing water intake, particularly mineral water, could alleviate this issue. Research has found that mineral water containing high levels of magnesium and sodium can improve the frequency and consistency of bowel movements in those with constipation (8, 9). Epsom salts are a recommended option for mineral water.

2. Improved Brain Function

Maintaining good hydration is super important for brain function.

Research has shown that even a small amount of dehydration, just a tiny 1-3% body weight loss, can negatively affect memory, concentration, mood, and reaction time (10, 11, 12).

By contrast, drinking a few extra glasses of water daily can improve brain function, stabilize emotions, and soothe anxiety. This is particularly crucial for older adults, who are more susceptible to dehydration and impaired cognitive functioning.

3. Enhanced Energy Levels

Not drinking enough water can lead to dehydration, negatively impacting blood circulation and oxygen flow to the brain. Additionally, dehydration forces the heart to work harder to distribute oxygen throughout the body, causing fatigue, sluggishness, and lack of focus.

Increasing your water intake can prevent dehydration and boost energy, enabling you to complete all those important tasks for the day.

4. Accelerated Weight Loss

If you want to lose weight, drinking plenty of water can be helpful. This is because water can make you feel full and increase your metabolism.

Some studies have shown that drinking more water can slightly boost your metabolism, which can help you burn more calories throughout the day. For example, a study from 2013 found that 50 young women who were overweight lost significant amounts of body weight and fat when they drank an extra 16.9 ounces of water three times a day before meals for eight weeks (13).

The weight loss effects are truly awe-inspiring if you drink cold water due to its thermogenic effect. Thermogenesis refers to the process of heat generation in an organism and is a natural byproduct of metabolism. Therefore, it has a significant effect on the ability to burn fat, and believe it or not, cold water can play a role.

In a 2013 study, 50 girls with a BMI of 25 to 29.9 were put on a healthy diet and instructed to drink 500 ml (about 16.9 ounces) of cold water three times a day before breakfast, lunch, and dinner for eight weeks. The study showed that their body weight had decreased, and researchers believe this was due to water-induced thermogenesis (14). (Their bodies were forced to generate heat to warm the water for digestion.)

So, drinking cold water might be a simple and effective solution if you want to lose weight!

5. Improved Mood

It has been discovered that drinking water can positively impact a person’s mood.

According to a 2014 study, individuals who typically consume low amounts of water experienced better moods when they increased their water intake. Conversely, the same study found that those who usually drank high volumes of water experienced increased thirst, reduced happiness, and decreased positive emotions when they reduced their water consumption (15).

Furthermore, a 2019 study also revealed that dehydration hurts mood, whereas rehydration can improve mood and reduce fatigue symptoms (16).

Therefore, drinking water consistently throughout the day is advisable to maintain a positive mood.

How to Maintain Proper Hydration

Here are a few ways to increase hydration and reduce your risk of dehydration.

Drink water more often. If plain water is dull, add a wedge of lemon or lime.
Add more water-rich foods like fruits, vegetables, and beans to your diet. You can also add soups and broths to this list.
Drink coconut water
Drink sports drinks for their electrolytes.
Avoid diuretics, such as caffeinated drinks (coffee, sodas, energy drinks, hot chocolate, etc.)
Reduce your consumption of sugary foods, as the body uses water to process sweets. This means think twice before drinking fruit juice and other sugary drinks or eating sugar-filled foods. You can drink sugar-free beverages, but remember that many of these drinks contain caffeine.
Carry a water bottle with you on errands and fill it with water.
Drink lots of water after a workout to replace the water lost in sweating
Don’t wait until you feel thirsty to drink fluids. Experts say that by the time you feel thirsty, dehydration has already set in.

When to Seek Medical Attention for Dehydration

Mild dehydration can usually be easily reversed by increasing your fluid intake. If you have severe dehydration, you must seek immediate medical attention.

Symptoms of moderate and severe dehydration include the following:

Moderate Dehydration

Headache
Dizziness
Lethargy
Dry mouth
Muscle weakness

Severe Dehydration

Low blood pressure
Increased heart rate
Confusion or delirium
Sunken eyes
Shriveled skin
Lack of sweating
Unconsciousness

Summary

Water is essential for the proper functioning of the human body. Meeting your daily recommended intake can maintain your health and improve your overall well-being.

There are many ways to increase hydration, such as adding fluid-rich foods to your diet, drinking coconut water, and adding a wedge of lemon to water.

Frequently Asked Questions

What are your symptoms when you are dehydrated?

Common dehydration symptoms in adults may include:

Dry mouth and/or cracked lips
Dry skin
Dark colored urine
Reduction in urination
Dizziness
Headaches
Frequent urinary tract infections
Irregular heartbeat or heart palpitations
Low blood pressure
Impaired concentration and focus

What is the fastest way to cure dehydration?

The quickest remedy for dehydration is to consume fluids, particularly those containing electrolytes like sports drinks or oral rehydration solutions. Individuals unable to drink adequately due to medical conditions may require intravenous hydration for faster results.

How can I check myself for dehydration?

Testing skin elasticity, also known as skin turgor, is a simple way to check for dehydration at home. You can do this by pinching the skin on the back of your hand, your abdomen, or the front of your chest under the collarbone. If you are mildly dehydrated, the skin will return to normal slowly after being pinched.

Does Gatorade Actually Hydrate You?

Yes, Gatorade was explicitly created to prevent dehydration. To maintain a healthy hydration level during your workout, it’s recommended to drink a combination of Gatorade and water. After your workout, consuming a minimum of 8 ounces of Gatorade is vital to avoid dehydration caused by sweat loss.