Can You Eat Soup When Dehydrated? The Complete Guide to Rehydrating with Broth

January 3, 2026 •

4 min read

According to health experts, about 20% of our daily water intake comes from the foods we eat, making food a significant part of overall hydration. This means when considering, "can you eat soup when dehydrated?" the answer is a resounding yes, especially for broth-based varieties that offer both fluid and essential electrolytes.

Quick Summary

Broth-based soups can be a highly effective tool for rehydration, delivering both fluid and essential electrolytes like sodium and potassium. While plain water is foundational, soup's added nutrients can help the body retain fluid more efficiently, which is particularly beneficial when sick or after intense exercise. Choosing low-sodium options is crucial to avoid exacerbating dehydration.

Key Points

Electrolyte Replenishment: Broth-based soups contain sodium and potassium, essential for restoring the body's fluid balance during dehydration, especially after illness or exercise.
Consider Sodium Levels: High-sodium condensed soups can worsen dehydration; opt for low-sodium or homemade versions where salt content can be controlled.
Choose the Right Type: Clear, broth-based soups with high-water-content vegetables are ideal for rehydration; avoid heavy, creamy soups which are harder to digest.
Fluid Absorption: Soup can be a more effective rehydrator than plain water for moderate cases, as its combination of nutrients helps the body absorb and retain fluid more efficiently.
Flavorful Alternative: When appetite is low, soup can be a more satisfying and comforting way to consume fluids and nutrients than plain water.
Homemade is Best: Making soup from scratch allows for complete control over ingredients, ensuring maximum nutritional benefits and appropriate sodium levels for your needs.

The Science of Rehydration: How Soup Measures Up

When your body is dehydrated, it has lost not only water but also important electrolytes like sodium and potassium. While drinking plain water is the first step, soup can offer a more comprehensive solution. A warm bowl of broth-based soup provides fluids that are easily absorbed, along with a satisfying flavor that can be more appealing than water, especially when you're feeling unwell.

The Electrolyte Advantage of Broth

Electrolytes are minerals vital for proper fluid balance, nerve function, and muscle contractions. When you sweat excessively or have an illness involving vomiting or diarrhea, your body loses these minerals. Chicken soup, for instance, contains sodium and potassium that can help replenish these losses. This balance of water and electrolytes is why some studies suggest that fluids with a small amount of nutrients, like milk or broth, can be more effective for rehydration than plain water alone. The sodium in soup helps the body retain water, preventing it from being excreted too quickly through urination.

The Role of Sodium: A Double-Edged Spoon

While the sodium in soup aids electrolyte balance, it is critical to be mindful of the quantity. Most canned and restaurant-prepared soups are notoriously high in sodium, which can have an adverse effect. Excessive sodium intake without corresponding fluid can actually increase your risk of dehydration because the body needs water to flush out the extra salt. This creates a delicate balance. The key is to choose low-sodium or homemade options where you can control the salt content. For quick rehydration after exercise, a moderately salty broth can be beneficial, but for general rehydration, low-sodium is the safer choice.

Best Soups for Rehydration

Not all soups are created equal when it comes to hydrating your body. Broth-based soups are the clear winner, while creamy, heavy soups should be avoided due to their higher fat and calorie content, which can be harder to digest when feeling poorly.

Clear Vegetable Broth: A simple, warming, and easy-to-digest option. Use a mix of high-water-content vegetables like celery, zucchini, and carrots.
Homemade Chicken Soup: Packed with electrolytes, vitamins, and protein, this classic is a go-to for a reason. You can control the sodium entirely.
Gazpacho: This cold, raw vegetable soup is especially refreshing and hydrating, made with high-water-content ingredients like tomatoes and cucumbers.
Miso Soup: A light, flavorful Japanese soup made from fermented soybeans, rich in probiotics and minerals.

Comparison: Soup vs. Water vs. Sports Drinks

To illustrate the differences, here is a comparison of how various fluids stack up for rehydration.


Fluid Source	Key Advantages	Potential Disadvantages	Best For...
Plain Water	Quick absorption, no calories, universally available.	Lacks electrolytes; may not be as effective for severe dehydration.	General daily hydration and mild dehydration.
Broth-Based Soup	Contains fluid, electrolytes (sodium, potassium), and nutrients. Flavorful and satisfying.	Can be high in sodium if not homemade or low-sodium.	Rehydrating when sick, after exercise, or when appetite is low.
Sports Drink	Specifically formulated with carbs and electrolytes for rapid absorption.	High in sugar and artificial additives; less suitable for general health.	Athletes needing quick carbohydrate and electrolyte replacement.

How to Maximize Rehydration with Soup

When using soup to rehydrate, consider these tips to get the most benefit:

Go Homemade or Low-Sodium: Choose or make soups with reduced sodium content to get the electrolyte benefit without the dehydrating effects of excess salt.
Add High-Water-Content Ingredients: Enhance your soup with vegetables like celery, tomatoes, spinach, and zucchini, which naturally boost water content.
Include Protein: Adding a source of protein, like chicken or beans, helps the body repair and replenish itself while providing sustained energy.
Listen to Your Body: If you feel overly bloated or thirsty, your soup may be too salty. Adjust your recipe or choose a different rehydration method.
Warmth vs. Chill: A warm soup can be soothing when sick, while a chilled gazpacho can be revitalizing in hot weather.

Conclusion

In summary, the answer to "can you eat soup when dehydrated?" is a definitive yes, with the caveat that the type of soup matters immensely. Broth-based soups provide a fantastic and often more appealing alternative to plain water, offering not only fluid but also vital electrolytes and nutrients. By choosing low-sodium options or making your own, you can harness the full hydrating power of soup, whether you're recovering from an illness, a strenuous workout, or simply need a delicious way to boost your daily fluid intake. It's a flavorful and nourishing way to get back on track with your hydration goals.

For more detailed information on hydration, the CDC website offers excellent resources on daily fluid intake recommendations and general nutrition guidelines.

Frequently Asked Questions

For mild dehydration, plain water is sufficient. However, for more significant fluid and electrolyte loss due to illness, heat, or exercise, broth-based soup can be more effective. Its electrolytes help the body absorb and retain water better than plain water alone.

Excessive salt in soup can dehydrate you, as your body needs extra water to flush out the high sodium. But a moderate amount of salt, balanced with fluid and other electrolytes in soup, can aid in rehydration by helping your body retain water.

The best soups for rehydration are broth-based options, like homemade chicken noodle, clear vegetable broth, or a cold gazpacho. They provide fluid, electrolytes, and other nutrients without excess fat or calories.

Yes, eating soup is an excellent choice when you have a fever. The broth helps replenish fluids and electrolytes lost through sweating, while the warm steam can help relieve nasal congestion and offer comfort.

Canned soups are often very high in sodium, which can be counterproductive for rehydration if not balanced with enough plain water. It is best to choose low-sodium canned options or, preferably, make a simple broth at home.

Yes, broth and soup are excellent for helping to correct an electrolyte imbalance. The sodium and potassium in bone broth or chicken soup, for example, are crucial for proper bodily functions and are easily absorbed.

To make a hydrating soup, simply simmer vegetables like carrots, celery, and onions with lean protein in a pot of water or unsalted broth. Add a pinch of salt to taste, avoiding excessive seasoning. This ensures you get maximum hydration and nutrients.