Are Sports Drinks Good While Sick? The Full Picture

December 24, 2025 •

3 min read

According to a study reported by ScienceDaily, some research indicates that popular sports drinks may not be a good solution for illness-related dehydration due to high sugar content and inadequate sodium and potassium levels. This makes understanding the nuances of whether are sports drinks good while sick critical for proper recovery.

Quick Summary

Sports drinks can help replenish electrolytes lost during illness with vomiting or diarrhea, but their high sugar content can sometimes worsen gastrointestinal issues and hinder immune function. Low-sugar or zero-sugar options are better choices, and they are generally only beneficial in cases of significant fluid loss, not for a simple cold.

Key Points

High Sugar Content is a Risk: Traditional sports drinks contain high sugar, which can worsen diarrhea and potentially interfere with immune cell function.
Choose Low or Zero Sugar: When experiencing significant fluid loss from vomiting or diarrhea, opt for low-sugar or zero-sugar electrolyte drinks to replenish minerals without added sugar risks.
Plain Water is Often Best: For simple colds or mild illness without heavy fluid loss, plain water remains the most effective and healthiest hydration method.
Homemade is a Great Option: You can create your own oral rehydration solution using water, salt, and a small amount of sugar, giving you complete control over the ingredients.
Consider Broths and Teas: Warm broths and caffeine-free herbal teas are excellent alternatives that hydrate, soothe, and provide some nutrients and electrolytes.
Don't Overdo Electrolytes: Consuming too many electrolytes can create an imbalance, so use electrolyte drinks only when needed and in moderation.
Listen to Your Body: If you're experiencing nausea, try sipping small amounts frequently, and consider options like ice chips or popsicles made from electrolyte solutions.

Understanding the Role of Sports Drinks During Illness

When you are sick, your body's priority is to fight off the infection and recover. Adequate hydration is crucial to this process, as fever, sweating, vomiting, and diarrhea can lead to significant fluid and electrolyte loss. Sports drinks, with their blend of electrolytes like sodium and potassium, are often seen as a quick fix for this dehydration. However, the high sugar content in many traditional varieties introduces a major caveat.

The Double-Edged Sword of Sugar

For an individual engaging in intense, prolonged exercise, the carbohydrates (sugars) in a sports drink provide a rapid energy source. For someone who is sick and mostly sedentary, that same sugar load can be problematic.

Worsened Diarrhea: In an upset gastrointestinal tract, a high concentration of sugar can pull extra water into the intestines, potentially worsening diarrhea and prolonging discomfort.
Immune System Interference: Some research suggests that a high influx of sugar can negatively impact the immune system's effectiveness, as immune cells may prioritize absorbing sugar over essential nutrients like Vitamin C.
Unnecessary Calories: When you're not burning calories through intense physical activity, the extra sugar adds unneeded calories and can lead to blood sugar spikes.

Low-Sugar and Other Hydration Alternatives

Recognizing the issues with high-sugar sports drinks has led to the rise of better alternatives for illness-related hydration. These options provide the necessary fluid and electrolytes without the added sugar complications.

Comparison Table: Sports Drinks vs. Alternatives


Feature	Traditional Sports Drink	Zero-Sugar Sports Drink	Oral Rehydration Solution (ORS)	Coconut Water	Homemade Electrolyte Drink
Sugar Content	High	None	Low (formulated)	Naturally low	Adjustable
Electrolyte Balance	Designed for exercise	Designed for exercise	Precisely balanced for illness	High in Potassium, lower in Sodium	Highly customizable
Cost	Low to moderate	Low to moderate	Moderate	High	Low
Digestive Impact	Can worsen diarrhea	Generally well-tolerated	Specifically designed for absorption	Gentle, but can be unfamiliar	Adjustable ingredients
Primary Use	Post-intense exercise	Electrolyte replacement	Illness-related dehydration	Natural hydration source	Customizable hydration

When Are Sports Drinks a Good Idea?

Despite the drawbacks, there are specific situations where a zero-sugar or diluted sports drink can be beneficial for a sick person.

Significant Fluid Loss: For illnesses involving substantial vomiting, diarrhea, or fever, the rapid loss of fluids and electrolytes makes a zero-sugar sports drink a better option than plain water.
Sustained Dehydration: If you have trouble keeping down fluids, an electrolyte drink can be easier to tolerate when consumed in small, frequent sips or even as ice chips.

Making Your Own Homemade Electrolyte Drink

A cost-effective and customizable approach is to create your own oral rehydration solution. This gives you complete control over the sugar and salt content.

A Simple Recipe

1 liter of filtered water
½ teaspoon of salt
6 teaspoons of sugar (or honey)
Juice from half a lemon or lime for flavor and potassium

Mix all ingredients until the salt and sugar are fully dissolved. This solution is specifically formulated to aid in absorption and is highly recommended by health organizations for managing dehydration.

Other Hydration Strategies

Beyond sports drinks, a variety of other liquids can effectively hydrate and provide comfort during illness. Small, frequent sips are often better for an upset stomach than large gulps.

Broths and Soups: Warm, clear broths provide both hydration and sodium, and can be very soothing, especially for a sore throat. Chicken soup, in particular, is known for its anti-inflammatory effects.
Herbal Teas: Caffeine-free teas like ginger, chamomile, or peppermint can soothe the throat and upset stomach. Adding a little honey can also help with coughing.
Water with Additions: Plain water is always the best baseline. Adding a slice of lemon or a small amount of diluted, low-sugar fruit juice can improve the flavor and provide a little extra Vitamin C.

Conclusion

While traditional, high-sugar sports drinks are not ideal for rehydrating during most illnesses, low-sugar or zero-sugar versions can be useful in specific situations involving significant electrolyte loss, such as with vomiting or diarrhea. For milder sickness, plain water, herbal teas, or broths are often the best choices. Ultimately, the decision depends on the type of illness and the severity of your symptoms. For individuals with chronic health conditions like diabetes, it is always best to consult a healthcare professional before relying on sports drinks during illness. Staying informed about the pros and cons allows you to make a better-hydrated, and therefore faster, recovery.

Frequently Asked Questions

The American Academy of Pediatrics recommends using an oral rehydration solution like Pedialyte for sick children instead of a sports drink, as ORS options are formulated with lower sugar and more balanced electrolytes for illness.

The high sugar concentration in traditional sports drinks can draw extra water into the intestines, increasing the severity and duration of diarrhea.

For a simple cold, plain water is the best option for hydration. Sports drinks are generally only necessary when there's a significant loss of electrolytes through heavy sweating, vomiting, or diarrhea.

Healthy alternatives include warm broths, herbal teas, coconut water (which is naturally rich in potassium), or homemade oral rehydration solutions.

You may need to supplement with electrolytes if you have symptoms of dehydration, such as prolonged vomiting or diarrhea, persistent thirst, dizziness, or dark urine.

For nausea, sipping a zero-sugar electrolyte drink or even eating ice chips made from one might help. However, the high sugar in traditional sports drinks could worsen an upset stomach.

Yes, zero-sugar electrolyte drinks are a better option than high-sugar ones, as they help replenish lost electrolytes without the counterproductive effects of excessive sugar.