Healthy alternatives for what you can take instead of ORS

December 24, 2025 •

4 min read

According to the World Health Organization and UNICEF, oral rehydration solutions (ORS) have prevented an estimated 54 million diarrhea-related deaths in children since 2007, proving their life-saving efficacy. However, for mild dehydration, especially when ORS is not available or desired, there are numerous safe and effective alternatives.

Quick Summary

This guide details several natural and commercial alternatives to ORS for treating mild dehydration, including homemade electrolyte drinks, coconut water, broths, and sports drinks. It provides simple recipes, safety precautions for preparing solutions at home, and identifies signs that require professional medical attention.

Key Points

Homemade Electrolyte Solution: A safe alternative for mild dehydration can be made with a specific ratio of sugar, salt, and water, but measurements must be precise.
Natural Drinks: Coconut water is a good natural source of potassium for mild dehydration from exercise or heat, while clear broths are excellent for replenishing sodium lost during illness.
Avoid High Sugar Drinks: Many commercial sports drinks and juices contain excessive sugar that can worsen dehydration, especially in cases of diarrhea.
When ORS is Best: Standard ORS is scientifically formulated for moderate to severe dehydration and is the best choice for emergencies or treating dehydration from significant fluid loss due to illness.
Recognize Severe Dehydration: Watch for signs like extreme thirst, dark urine, sunken eyes, rapid heartbeat, and confusion, as these require immediate medical attention.
Safe for Kids: For children with mild illness, dilute apple juice with water; however, for moderate dehydration, commercial ORS is still recommended.
Food Sources: Incorporating electrolyte-rich foods like bananas, spinach, and avocados can help maintain hydration and electrolyte balance in your diet.

What is Oral Rehydration Solution (ORS)?

Oral Rehydration Solution (ORS) is a medical-grade formulation of salts and glucose designed to be dissolved in water. The precise balance of sodium and glucose is key to its effectiveness, as it optimizes the absorption of fluids in the small intestine to reverse dehydration caused by illness, such as diarrhea or vomiting. However, ORS is specifically formulated for moderate to severe dehydration from illness and isn't necessary for everyday hydration or milder fluid loss. In fact, improper use can lead to electrolyte imbalances, especially if you don't need it. For most healthy adults experiencing mild dehydration, several alternatives can be just as effective.

Natural and Homemade Alternatives

When a premixed ORS packet isn't available, or you prefer a more natural option, several homemade and natural alternatives can help restore fluids and electrolytes.

Homemade Electrolyte Drink Recipe

This simple, homemade solution provides a balance of sodium, potassium, and carbohydrates to aid rehydration. While not as precise as a clinical ORS, it is suitable for mild dehydration.

Ingredients:
- 1 liter of clean drinking or boiled water, cooled
- ½ teaspoon of salt (table salt, sea salt, or Himalayan salt)
- 6 teaspoons of sugar (white table sugar)
- Optional: A splash of orange or lemon juice for added potassium and flavor
Instructions:
1. Combine all ingredients in a clean container and stir until the salt and sugar are completely dissolved.
2. Use a household teaspoon and follow measurements carefully to maintain the correct balance.
3. Chill for a more palatable drink and discard any unused portion after 24 hours.

Coconut Water

Often called "nature's sports drink," coconut water is an excellent natural alternative for mild dehydration. It is a source of several electrolytes, particularly high in potassium, but lower in sodium compared to ORS, making it ideal for mild fluid loss from exercise or heat. Look for brands with 100% coconut water and no added sugars.

Broth

Clear broths, such as chicken, beef, or vegetable, are fantastic alternatives for replenishing sodium and fluids lost from illness like vomiting or diarrhea. They are easy to digest and provide essential minerals. Avoid heavily processed broths that may contain too much sodium or artificial ingredients. You can also mix broth with a little sugar and water to create a homemade ORS substitute.

Rice Water (Congee)

Rice water, or congee, is a traditional remedy for diarrhea-related dehydration, especially in children. The starches in the rice help absorb fluid in the intestines and can be a source of easily digestible energy. Combine cooked rice cereal, water, and sugar to a drinkable consistency. Adding a mashed banana can boost potassium levels.

Commercial and Store-Bought Options

If you prefer not to make a homemade solution, several commercial options are available. However, it's crucial to choose the right one, as many store-bought drinks are too high in sugar, which can worsen diarrhea.

Sports Drinks

For mild dehydration from intense exercise or sweating, many sports drinks like Gatorade G2 or Powerade Zero can be suitable alternatives. The sugar in these drinks can help with rehydration. However, for dehydration from illness, high-sugar sports drinks should be avoided. A homemade, diluted sports drink with water and extra salt can also be made.

Diluted Fruit Juice

For children aged 2 or older with mild gastroenteritis, a randomized controlled trial found that diluted (half-strength) apple juice followed by other preferred fluids was effective and often more palatable than standard ORS. High-sugar fruit juices should be avoided, but diluting a 100% fruit juice with water can make for a more appropriate fluid replacement.

Comparison of ORS vs. Common Alternatives


Feature	ORS	Homemade Electrolyte Drink	Coconut Water	Clear Broth	Sports Drinks (low-sugar)	Diluted Juice
Best For	Moderate to severe dehydration from illness, especially diarrhea or vomiting.	Mild dehydration from exercise or mild illness.	Mild dehydration, post-exercise, and everyday rehydration.	Mild dehydration, especially related to illness.	Mild dehydration from exercise and sweating.	Mild dehydration, especially for children who refuse ORS.
Composition	Precise, medically balanced blend of glucose and electrolytes.	Customizable mix of sugar and salt, less precise than ORS.	Naturally occurring potassium and other electrolytes, lower sodium.	Rich in sodium and some minerals, but low on carbohydrates.	Balanced for performance, may be high in sugar for illness.	Contains natural sugars and potassium, but requires dilution.
Safety/Warnings	Safe and effective when used as directed; avoid overuse or incorrect preparation.	Needs careful measurement to avoid incorrect balance; discard after 24 hours.	Generally safe; check for added sugars in commercial versions.	Avoid high-sodium or processed varieties.	Avoid high-sugar types for illness-related dehydration; may not be enough for moderate cases.	Must be diluted; undiluted juice can worsen diarrhea.

Important Considerations

While these alternatives are generally safe for mild cases, it's critical to know when they are not enough. Certain situations require professional medical attention to treat dehydration effectively.

When to See a Doctor

Seek immediate medical help for severe dehydration, which can be life-threatening. Signs include:

Extreme thirst
Dark-colored or lack of urination
Sunken eyes
Dry, shriveled skin that lacks elasticity
Rapid heartbeat or breathing
Dizziness, confusion, or fainting

For infants, urgent medical attention is needed if there are no tears when crying, a sunken soft spot (fontanelle) on the head, fewer than six wet diapers in 24 hours, or unusual drowsiness.

Conclusion

Oral Rehydration Solution is an indispensable medical tool for treating moderate to severe dehydration from illness. However, for milder cases, particularly in healthy adults, a range of accessible and effective alternatives exists. Homemade electrolyte drinks, coconut water, clear broths, and diluted fruit juices offer versatile options for restoring lost fluids and electrolytes. Understanding the proper use and limitations of each alternative is key to safely and effectively managing dehydration. Always remember that for severe symptoms, nothing replaces professional medical care. For more information on the effectiveness of oral rehydration therapy versus other fluids in children, consult this NCBI resource.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for diagnosis and treatment of any health condition.

Frequently Asked Questions

Yes, for mild dehydration from exercise or heat, coconut water is a natural and effective alternative due to its high potassium content. However, it is lower in sodium than a clinical ORS, making it less suitable for treating severe dehydration caused by illness like diarrhea.

To make a basic homemade ORS, mix ½ teaspoon of salt and 6 teaspoons of sugar into 1 liter of clean, boiled water. Stir until fully dissolved. For added flavor and potassium, you can include a splash of orange or lemon juice.

For mild dehydration caused by exercise, low-sugar sports drinks can be effective. However, for dehydration from illness, they are not recommended, as their high sugar content can exacerbate diarrhea. A clinical ORS has a more precise, therapeutic electrolyte balance.

You should choose ORS for moderate to severe dehydration, especially when dealing with profuse or prolonged diarrhea or vomiting. The precise, scientific formulation of ORS ensures optimal fluid and electrolyte absorption in emergency situations, making it more reliable than homemade solutions.

Yes, a randomized clinical trial found that half-strength apple juice was a successful and often more accepted alternative to ORS for children aged 2 and older with minimal dehydration. It's crucial to dilute it, as undiluted juice can worsen diarrhea.

During dehydration, particularly from sweating, diarrhea, or vomiting, the body loses vital electrolytes like sodium and potassium. An effective rehydration solution must replace these, along with fluids, to restore proper bodily function.

Beyond drinks, certain foods are rich in electrolytes and can aid in rehydration. These include fruits like bananas, watermelon, and oranges (for potassium), and salty snacks like pretzels (for sodium). Clear broths are also an excellent source of electrolytes.

You should seek urgent medical care if you experience severe symptoms like extreme thirst, dizziness that doesn't pass, dark-colored or no urine, sunken eyes, rapid heart rate, confusion, or a lack of sweating.