Can I Drink Blue Gatorade When Sick?

December 20, 2025 •

4 min read

Every year, over a million people in the U.S. require hospitalization for dehydration, underscoring the importance of proper fluid intake during illness. While many turn to sports drinks like blue Gatorade when feeling unwell, the suitability of this approach varies based on the nature of the illness and individual sensitivities.

Quick Summary

Drinking blue Gatorade while sick may replace electrolytes lost due to vomiting or diarrhea, but its high sugar levels can worsen symptoms. Water, clear broths, and oral rehydration solutions are often better choices, particularly for children and those with upset stomachs. Consider individual tolerance.

Key Points

High sugar content: The large sugar amount in Gatorade can worsen diarrhea and irritate sensitive stomachs, making it a poor choice for rehydration during stomach flu.
Artificial dyes: Blue Gatorade contains synthetic food colorings that may be linked to health concerns like inflammation and hyperactivity. Cleaner alternatives are preferable when sick.
Better hydration options: Plain water, diluted electrolyte drinks, clear broths, and herbal teas are generally better and gentler choices for staying hydrated during illness.
Dilution is key: If using a sports drink like Gatorade, diluting it with water can reduce the sugar load and make it easier on the digestive system.
Sip slowly: When nauseous, it is important to sip liquids slowly and in small amounts to prevent further vomiting and ensure the fluids are absorbed properly.

Hydration and Illness: Why Electrolytes Matter

Staying hydrated is key to recovering from any illness, especially those with vomiting, diarrhea, or fever. The body loses essential electrolytes such as sodium and potassium when it loses fluids. These minerals are important for maintaining fluid balance, nerve function, and muscle contractions. Sports drinks like Gatorade were initially designed to replenish electrolytes lost by athletes during strenuous activity. During illness, the body is also under stress, and it loses fluids, which makes replacing electrolytes seem reasonable. However, the composition of a regular sports drink is not always the best solution for a compromised digestive system.

The Dual Nature of Blue Gatorade's Ingredients

Although blue Gatorade contains necessary electrolytes, its other ingredients can cause problems. The main concerns are the high sugar content and artificial colorings.

The Sugar Issue

Worsening diarrhea: The high sugar concentration can be problematic, particularly with a stomach bug. Excess sugar can draw water into the gastrointestinal tract, possibly worsening diarrhea. This outcome can undermine rehydration efforts.
Aggravating nausea: For individuals experiencing stomach upset or continuous nausea, the sweetness and high sugar concentration can be overwhelming and further irritate the digestive system.
Dietary limitations: For those with diabetes or other blood sugar management issues, a sugary drink is an obviously poor choice because it can cause blood sugar levels to spike.

Artificial Dyes: A Cause for Concern

Petroleum-derived coloring: The vibrant blue color of blue Gatorade comes from artificial dyes, particularly FD&C Blue No. 1, which is derived from petroleum. While the FDA has approved it as safe, the long-term health consequences of consuming large quantities are debated. Consumer interest is also shifting toward natural alternatives.
Potential inflammatory response: Some research indicates that artificial food dyes may trigger an inflammatory response and disrupt the immune system. While the association is not definitively established for everyone, introducing a potentially inflammatory compound into a body already fighting off infection is not ideal.
Links to hyperactivity: Some research has linked artificial food dyes to hyperactivity in susceptible children.

Blue Gatorade vs. Alternatives: A Comparison


Feature	Blue Gatorade (Thirst Quencher)	Lower-Sugar Electrolyte Solution (e.g., Pedialyte)	Plain Water	Clear Broth
Primary Goal	Enhancing athletic performance	Rehydration during sickness	General hydration	Replenishing fluids and sodium
Sugar Content	Very high; 21g per 12 oz	Low; designed for medical hydration	None	None
Electrolytes	Contains sodium and potassium	Contains balanced sodium, potassium, and sometimes zinc	None	Contains sodium and other minerals
Ease on Stomach	Can be irritating due to high sugar	Gentle, designed for upset stomachs	Very gentle	Very gentle, soothing
Key Ingredients	Water, sugar, salt, artificial colors, flavorings	Water, electrolytes, sugar (low), natural flavors	Water	Water, salt, vegetables, herbs
Best for	Intense, prolonged exercise	Illness involving vomiting or diarrhea, especially for children	Basic hydration, most illnesses	Flu, colds, sore throat
Potential Drawbacks	May worsen diarrhea, upset stomach, sugar spikes	More expensive, less palatable to some	Lacks electrolytes	High sodium content in some varieties

Practical Steps to Hydrate When You're Sick

If you're sick, proper hydration is critical for recovery. Here are some steps to take:

Start with water: Always start with plain water. It is the best and purest way to hydrate, and most minor illnesses only need increased water intake.
Consider diluting sports drinks: If you feel you need electrolytes but have an upset stomach, dilute Gatorade with water. This lowers the sugar concentration while still supplying some electrolytes.
Choose lower-sugar alternatives: Oral rehydration solutions such as Pedialyte are specifically designed for medical hydration. They contain less sugar and a better balance of electrolytes. Coconut water is another natural option.
Choose clear liquids: Broths and herbal teas are excellent, soothing options. A clear broth provides sodium and is gentle on the stomach, while warm tea can help soothe a sore throat and loosen mucus.
Sip, don't gulp: When nauseous, sip fluids slowly and in small amounts. Gulping can overwhelm your stomach and trigger more vomiting. Sucking on ice chips or frozen popsicles can be an effective way to hydrate slowly.
Avoid certain beverages: Stay away from alcohol, caffeine, and highly sugary sodas. These can act as diuretics and worsen dehydration.

Conclusion: Prioritize Gentle, Low-Sugar Hydration

While blue Gatorade can provide electrolytes, its high sugar content and artificial dyes make it a less-than-ideal choice for many illnesses, especially those involving stomach upset. For children and sensitive individuals, it may even worsen symptoms like diarrhea and nausea. A better approach is to prioritize plain water, clear broths, or medical-grade, lower-sugar oral rehydration solutions. Diluting a sports drink with water is a wise step to reduce the risks associated with high sugar intake. Ultimately, listening to your body and choosing a gentle, effective way to rehydrate will best support your recovery. For specific medical advice tailored to your condition, it is always recommended to consult a healthcare professional.

Frequently Asked Questions

Although blue Gatorade has electrolytes, its high sugar content can worsen diarrhea and upset your stomach. It's better to choose plain water, diluted versions, or lower-sugar oral rehydration solutions like Pedialyte.

Some studies suggest that synthetic food dyes may cause inflammatory responses in the body, which isn't helpful when your immune system is already fighting an illness. For this reason, many prefer to avoid products with artificial dyes when sick.

Oral rehydration solutions like Pedialyte are recommended for children to replace lost fluids and electrolytes. If vomiting continues, offer small, frequent sips, and avoid sugary drinks that can aggravate diarrhea.

Clear broths, such as chicken or vegetable, are excellent for hydration because they contain sodium and other minerals, and they are very gentle on an upset stomach. Warm broth can also help soothe a sore throat.

Yes, it is highly recommended to dilute Gatorade with water if you choose to drink it. This reduces the sugar concentration, making it less likely to cause or worsen gastrointestinal discomfort.

The primary issue with Gatorade for illness is the high sugar content, which is present in all standard flavors, including blue. Some also have concerns about the artificial dyes in specific colors. The 'Zero' versions lack sugar but still have electrolytes.

Seek medical attention if you cannot keep any fluids down for more than 24 hours, experience signs of severe dehydration (like dizziness, infrequent urination, or dark urine), or have a high fever.