Protocol · General Wellness
Dehydration Prevention and Management Protocol
Electrolyte Blend and Sodium are the core of this stack, with 6 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Dehydration Prevention and Management.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
8 supplements · none graded yet · 1 confirmed study
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Electrolyte Blend | Amount listed: Oral rehydration solution (ORS) or electrolyte drinks as needed based on losses | Replaces sodium, potassium, and other minerals lost through sweat, illness, or inadequate intake; essential for proper rehydration | Not graded yet | ||
| Sodium | Amount listed: 300–600 mg per liter of fluid during exercise/heat; higher with excessive sweating | Primary electrolyte lost in sweat; essential for fluid retention and proper rehydration | Not graded yet | ||
| Supporting stackListed as additions to the core | |||||
| Potassium | Amount listed: 100–200 mg per liter of fluid or as part of electrolyte blend | Key intracellular electrolyte; lost in sweat and diarrhea; supports proper fluid balance | Not graded yet | ||
| Magnesium | Amount listed: 50–100 mg per liter of fluid or 300–400 mg daily supplement | Lost through sweat; supports muscle function and prevents cramps | Not graded yet | ||
| Zinc | Amount listed: 10–20 mg daily during diarrheal illness | Reduces duration of diarrheal illness; WHO-recommended addition to ORS for children | Not graded yet | ||
| Glucose/Dextrose | Amount listed: 2–3% solution (20–30 g per liter) in oral rehydration solutions | Enhances sodium and water absorption in intestines via sodium-glucose cotransport | Not graded yet | ||
| Coconut Water | Amount listed: 500 ml-1 L as tolerated | Natural source of electrolytes; alternative to commercial sports drinks for mild-moderate rehydration | Not graded yet | ||
Confirmed studies for Coconut Water (titles as PubMed lists them) | |||||
| B-Complex Vitamins | Amount listed: B-complex daily during prolonged dehydration risk periods | Water-soluble vitamins lost with excessive urination or sweating; support energy metabolism | Not graded yet | ||
Shop this protocol
Each opens third-party tested products, matched to the dose above where we can.
Links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Fullscript asks for a free account before it shows its catalog and prices. Full disclosure
How this protocol works
In plain language
Dehydration occurs when your body loses more fluid than it takes in. Water is essential for nearly every body function - temperature regulation, nutrient transport, waste removal, joint lubrication, and cellular processes. Even mild dehydration (1-2% body weight loss) impairs physical and cognitive performance. Symptoms progress from thirst, dark urine, and fatigue to dizziness, confusion, rapid heartbeat, and in severe cases, life-threatening complications.
COMMON CAUSES:
- Inadequate fluid intake (most common)
- Exercise/heat exposure (sweating)
- Illness (vomiting, diarrhea, fever)
- Medical conditions (diabetes, kidney disease)
- Medications (diuretics)
- Alcohol consumption
- High altitude
WHEN TO SEEK MEDICAL CARE: Severe dehydration is a medical emergency. Get help immediately if: unable to keep fluids down for 24+ hours, bloody/black stool, no urination for 8+ hours, confusion or lethargy, sunken eyes, very rapid heart rate, infant with no tears/wet diapers.
REHYDRATION BASICS: Plain water is fine for mild dehydration from inadequate intake. But for dehydration from sweating, illness, or moderate-severe cases, electrolytes are essential - especially sodium. The WHO's oral rehydration solution (ORS) has saved millions of lives from diarrheal diseases by using the sodium-glucose cotransport mechanism to maximize water absorption.
Electrolyte blends* (sodium, potassium, magnesium) replace what's lost and help the body retain fluids properly.
Glucose* (small amount, 2-3%) enhances sodium and water absorption through a specific transport mechanism.
Zinc* is WHO-recommended for children with diarrheal illness to reduce duration and severity.
Coconut water* is a natural source of electrolytes for mild rehydration.
DAILY HYDRATION: General guideline is 2-3 liters daily for adults, more with exercise, heat, or illness. Urine color is a good indicator - aim for pale yellow.
Expected effects: Proper rehydration should show improvement within hours - increased urination, improved energy, normalized heart rate. Severe dehydration may require IV fluids.