Does Eating Salt Help with Diarrhea? The Truth About Sodium and Hydration

October 19, 2025 •

4 min read

According to the World Health Organization, oral rehydration therapy (ORT), a simple solution of salts and sugar, has saved millions of lives by preventing dehydration from diarrhea. The critical role of sodium is key to this process, making the question of does eating salt help with diarrhea? a matter of medical fact, not just folk wisdom.

Quick Summary

Sodium, or salt, is a crucial component of oral rehydration therapy, which replenishes fluids and electrolytes lost during diarrhea. It works in tandem with sugar to facilitate water absorption in the intestines and prevent dangerous dehydration. Proper electrolyte balance is essential for recovery.

Key Points

Sodium-Glucose Co-transport: Salt, specifically sodium, is essential for water and electrolyte absorption in the small intestine, but only when coupled with glucose.
Oral Rehydration Solution (ORS): The most effective method for rehydration during diarrhea uses a specific, medically-approved ratio of salt and sugar dissolved in clean water.
Homemade Solutions: If commercial ORS is unavailable, a homemade solution using a precise recipe (like 1/2 tsp salt and 6 tsp sugar per liter of water) is an effective alternative, but accurate measurement is crucial.
Salty Foods: Bland, salty foods like crackers or clear broth can help replenish sodium, but they are not a substitute for ORS in cases of significant fluid loss.
Avoid Excessive Salt: Consuming too much salt without proper fluid intake can worsen dehydration and create further electrolyte imbalances, which is dangerous.
Seek Medical Advice: For persistent diarrhea, bloody stools, or signs of severe dehydration, it is imperative to seek professional medical attention.

Diarrhea, characterized by loose and watery stools, is a common ailment that can lead to a significant loss of fluids and essential electrolytes from the body. Among the most critical of these lost electrolytes is sodium. While simply pouring salt on your food won't solve the issue, consuming a properly balanced salt and sugar solution is a cornerstone of managing the resulting dehydration. The underlying science involves a powerful mechanism in the small intestine called sodium-glucose co-transport. This process is the key to understanding why eating salt helps with diarrhea.

The Crucial Link: Sodium, Glucose, and Water Absorption

When diarrhea strikes, the intestines lose their ability to absorb water effectively. The body expels large volumes of water and key electrolytes, leading to dehydration. Here's where the importance of sodium comes into play: in the small intestine, specialized carrier proteins called sodium-glucose cotransporters (SGLTs) move sodium and glucose from the intestinal lumen into the cells. This movement of sodium and glucose creates an osmotic gradient, which in turn drives the absorption of water into the bloodstream. Without the precise balance of both sugar and salt, this efficient rehydration process is compromised. Drinking plain water is insufficient because it doesn't contain the necessary electrolytes to properly restore the body's balance. In fact, excess plain water can dilute the body's remaining sodium, potentially worsening the situation.

Replenishing Electrolytes Through Oral Rehydration Solutions (ORS)

The most effective and scientifically-backed method for treating dehydration from diarrhea is through Oral Rehydration Solutions (ORS). These solutions are formulated with a specific ratio of glucose and sodium to optimize water and electrolyte absorption. The World Health Organization (WHO) and UNICEF have long recommended ORS as a primary treatment for diarrhea worldwide.

How to Create or Find an Effective ORS

Store-Bought Solutions: Commercial options like Pedialyte or other oral rehydration salts (ORS) packets are readily available and come with pre-measured ingredients for safety and effectiveness.
Homemade Solutions: In cases where commercial solutions are not accessible, a safe, homemade version can be made with precise measurements. It is critical to follow the instructions carefully. A typical recipe is to dissolve 1/2 level teaspoon of salt and 6 level teaspoons of sugar in one liter of boiled and cooled water. Warning: Using too much salt can be harmful, so accurate measurement is essential.

Dietary Considerations During Diarrhea

While ORS is the gold standard for rehydration, incorporating certain salty foods can also help replenish sodium levels and maintain fluid balance, provided they are bland and gentle on the stomach.

Comparison of Salty Food Sources for Diarrhea


Food Item	Pros	Cons	Notes
Saltine Crackers/Pretzels	Easy on the stomach, quick source of sodium.	High in simple carbohydrates, offers limited other nutrients.	Often well-tolerated by those with an upset stomach.
Clear Broth/Soup	Replenishes fluids and sodium, provides warmth and comfort.	Can be high in fat if not a clear, vegetable or chicken broth.	Choose a low-fat, clear variety to avoid digestive upset.
Oral Rehydration Salts (ORS)	Medically formulated for optimal absorption of water and electrolytes.	Can be less palatable than other options.	The most effective option for rehydration.
Sports Drinks	Contain electrolytes and sugar, often widely available.	May have high sugar content and not the ideal ratio of glucose to sodium for maximum absorption during diarrhea.	Should be used as a last resort if ORS isn't available and should be consumed in moderation due to sugar content.

Potential Dangers of Misusing Salt

While adding salt is necessary, simply increasing salt intake without the correct proportions and accompanying fluid can be dangerous. Excessive sodium intake without adequate water can worsen dehydration and electrolyte imbalances, potentially leading to more severe health complications. For this reason, it is always recommended to use medically-approved ORS or follow precise recipes for homemade solutions. A diet high in salt combined with low fluid intake is harmful in any circumstance, but especially during an acute illness like diarrhea.

Conclusion: The Final Word on Salt and Diarrhea

Yes, eating salt is a key component of a proper hydration strategy for diarrhea, but it must be done in the right way. It is not about simply eating extra salty food but about consuming a balanced Oral Rehydration Solution (ORS) that contains the right proportions of salt and sugar. This specific combination leverages the body's natural sodium-glucose co-transport system to efficiently absorb water and restore fluid balance. Incorporating bland, salty foods like crackers or broth can be part of a broader nutritional plan, but ORS is the most effective tool to combat dehydration and should be used as the primary method. Always consult a healthcare provider for persistent or severe diarrhea, as dehydration can become a medical emergency if not managed properly.

Frequently Asked Questions

While sports drinks contain electrolytes, they often have a high sugar content and an incorrect sodium-to-sugar ratio for optimal rehydration during diarrhea. They should only be used if a proper oral rehydration solution (ORS) is unavailable.

Sodium helps your body absorb water through a process called sodium-glucose co-transport. In the small intestine, glucose helps transport sodium into the cells, and the movement of both creates an osmotic pull that draws water in as well.

Yes, it can be dangerous. Excessive salt intake without a balanced amount of fluid can worsen dehydration and disrupt your body's electrolyte balance. It is crucial to consume sodium as part of a properly measured rehydration solution.

Signs of dehydration include excessive thirst, dry mouth, little or no urination, severe weakness, dizziness, and dark-colored urine. For children, additional signs can include lack of tears when crying or unusual sleepiness.

Yes, you can make a homemade ORS, but precise measurements are critical. The World Health Organization's recipe typically calls for half a level teaspoon of salt and six level teaspoons of sugar dissolved in one liter of clean water. Always use boiled and cooled water.

In addition to rehydration solutions and salty foods, consider a bland diet, such as the BRAT diet (bananas, rice, applesauce, toast), which can help manage symptoms. Cooked vegetables and lean proteins can be added as you recover.

You should see a doctor if your diarrhea lasts more than two days, you show signs of severe dehydration, or you experience a high fever (above 102°F), bloody or black stools, or severe abdominal pain.