Experts explain how to stay hydrated this season by coconut water or ORS

Despite being in the midst of the autumn season, unseasonal rainfall continues across the country, leading to a rise in health issues such as fever, colds, coughs, and stomach-related illnesses. Simultaneously, when the rain subsides, the sun becomes intense, exposing people to strong heat. These fluctuating conditions, combined with physical exertion, fasting, or insufficient fluid intake, are contributing to increased cases of dehydration.

Health professionals warn that dehydration doesn’t just result in fatigue—it can also lead to serious health risks. As the body loses water, it also loses essential electrolytes like sodium, potassium, chloride, calcium, and magnesium. This imbalance may cause symptoms such as headaches, dizziness, weakness, and even disrupt vital bodily functions if not addressed promptly.

Nutritionists point to coconut water as a natural and effective remedy for mild dehydration. Rich in potassium, magnesium, and sodium, coconut water helps restore electrolyte balance. It also contains natural sugars for quick energy and antioxidants that protect the body from oxidative stress. A glass of coconut water a day is considered beneficial, especially after prolonged sun exposure, exercise, or fasting. On particularly hot or physically demanding days, up to two glasses may be consumed—though not all at once.

However, for more severe dehydration caused by persistent vomiting, diarrhea, or intestinal infections, coconut water alone may not suffice. In such cases, Oral Rehydration Solution (ORS) is recommended. ORS is specifically formulated to replenish fluids and electrolytes quickly, containing a precise mix of sodium, potassium, and glucose. It supports rapid rehydration and is especially important for children and the elderly.

Doctors advise consuming 200 to 400 milliliters of ORS per day during dehydration episodes, taken in small sips rather than all at once. In children, it can be administered by spoon, particularly after episodes of vomiting or loose motion.