How to Keep Yourself Hydrated When You Have a Stomach Bug

According to the Centers for Disease Control and Prevention (CDC), norovirus is a very contagious virus that causes vomiting and diarrhea, leading to rapid fluid and electrolyte loss. Knowing how to keep yourself hydrated is crucial for preventing more serious complications from dehydration.

Quick Summary

This article outlines essential strategies for staying hydrated during a stomach bug, including the best types of fluids to drink, the importance of small, frequent sips, and which beverages to avoid for a quicker recovery. It also highlights the signs of dehydration and when to seek medical advice.

Key Points

• Start Slowly and Sip Often: Avoid gulping large amounts of fluid at once, as this can trigger more vomiting. Instead, take small, frequent sips every 10-15 minutes.

• Choose the Right Fluids: Opt for oral rehydration solutions (ORS), clear broths, and water to replace fluids and electrolytes effectively. ORS provides the best balance of sugar and salt.

• Avoid Problematic Drinks: Stay away from sugary juices, soda, alcohol, and caffeine, as these can worsen diarrhea and contribute to dehydration.

• Consider Soothing Alternatives: Sucking on ice chips or sipping on cool ginger or peppermint tea can help calm an upset stomach and aid gradual hydration.

• Recognize Dehydration Symptoms: Pay close attention to signs like infrequent urination, dry mouth, dizziness, and fatigue. If symptoms are severe, or you cannot keep fluids down, seek medical help.

• Know When to See a Doctor: Seek medical attention if vomiting or diarrhea persists for more than 48 hours, if there is blood in your stool or vomit, or if you show signs of severe dehydration.

• Rest is Essential: Give your body plenty of rest to recover. Illness and dehydration can make you weak and tired, so avoid strenuous activity.

Why Hydration Is Critical for Stomach Bugs

When you have a stomach bug, or viral gastroenteritis, your body loses vital fluids and electrolytes through vomiting and diarrhea. Electrolytes are minerals like sodium, potassium, and chloride that are essential for regulating nerve and muscle function, maintaining proper fluid balance, and supporting overall bodily function. The continuous loss of these minerals can lead to dehydration, which can cause severe complications and prolong your recovery.

Proper rehydration is the cornerstone of managing a stomach bug. It helps restore the body's fluid and mineral balance, enabling you to feel better faster and preventing a more severe illness. Ignoring dehydration can lead to extreme fatigue, dizziness, and, in severe cases, require hospitalization for intravenous (IV) fluids.

The Best Fluids for Rehydration

Choosing the right fluids is just as important as drinking them. Certain beverages can irritate your stomach or worsen diarrhea, while others are specifically designed to replenish lost electrolytes effectively.

Oral Rehydration Solutions (ORS)

Oral rehydration solutions are the most effective way to rehydrate when dealing with significant fluid loss from vomiting and diarrhea. These solutions, like Pedialyte, Gastrolyte, or store-brand options, are formulated with the ideal balance of water, sugar, and salts to help your body absorb fluids efficiently. For adults and older children, over-the-counter powders that you mix with water are readily available.

For those who prefer a homemade approach, you can create a simple oral rehydration solution. The World Health Organization suggests boiling one liter of water and mixing in six teaspoons of sugar and half a teaspoon of salt. It's crucial to measure these ingredients accurately to ensure the right balance for optimal absorption.

Clear Broths

Clear broths, such as chicken or beef broth, are a comforting and beneficial option. They provide much-needed fluids and help replace sodium lost during illness. The warmth of the broth can also be soothing for an upset stomach.

Water

Plain water is always a good option, especially for mild cases of upset stomach. However, if you're experiencing significant diarrhea and vomiting, relying on water alone may not be enough to restore the electrolytes your body is losing. It's best to alternate with an ORS or broth for a more complete rehydration.

Other Options

Ice chips can be a great way to rehydrate slowly and gently, especially if you feel too nauseated to drink. Non-caffeinated herbal teas, particularly ginger or peppermint, can soothe the stomach while providing fluids.

Strategies for Effective Sipping

When your stomach is upset, gulping a large amount of fluid can trigger more nausea and vomiting. The key is to take small, frequent sips to allow your stomach to tolerate the fluids gradually.

Here are some best practices for sipping:

• Start with ice chips: If you've been vomiting, start with sucking on ice chips to give your stomach a chance to settle.
• Small, frequent sips: Once you can tolerate ice chips, switch to sipping small amounts of fluid every 10 to 15 minutes. This slow and steady intake is more effective than drinking a large amount at once.
• Use a spoon or syringe: For a very upset stomach, using a teaspoon or oral syringe can help you control the amount of fluid and pace your intake.
• Wait after vomiting: After an episode of vomiting, wait 15 to 30 minutes before trying to drink anything again.

Fluids to Avoid

Just as some fluids are helpful, others can hinder your recovery and worsen your symptoms.

• Sugary drinks: High-sugar drinks like fruit juice, soda, and regular sports drinks can worsen diarrhea. The high sugar content can pull water into your intestines, aggravating your symptoms.
• Caffeine and alcohol: Both caffeine and alcohol are diuretics, meaning they can increase fluid loss and contribute to dehydration. Avoid coffee, black tea, energy drinks, and alcoholic beverages.
• Dairy products: Gastroenteritis can cause temporary lactose intolerance. Avoiding milk and other dairy products for a few days can help prevent further stomach upset.

Comparison of Rehydration Fluids

Fluid Type	Best For	Pros	Cons	Notes
Oral Rehydration Solution (ORS)	Moderate to severe dehydration, replacing electrolytes	Formulated for optimal fluid absorption; contains balanced electrolytes.	May have a specific taste that is disliked by some.	The most recommended option for significant fluid loss.
Water	Mild dehydration, general hydration	Easily accessible and tolerated by most.	Doesn't replace lost electrolytes effectively during significant fluid loss.	Should be supplemented with electrolyte-rich fluids during severe illness.
Clear Broths	Replenishing sodium, providing warmth	Replaces lost salt, soothing for the stomach.	Does not replace all electrolytes; may not be palatable to everyone.	Excellent addition to a rehydration plan.
Ginger/Peppermint Tea (decaf)	Nausea, mild stomach upset	Can soothe the stomach and help with nausea.	Primarily for comfort; does not replace lost electrolytes as effectively as ORS.	A good supplemental fluid option for easing discomfort.

What to Do If You Can't Keep Fluids Down

If you find yourself unable to keep any fluids down, even with small, frequent sips, it is essential to seek medical attention. This is a sign of severe dehydration that may require professional medical intervention. Healthcare providers can determine if intravenous (IV) fluids are necessary to restore your body's fluid and electrolyte balance quickly and safely.

Conclusion: Prioritize Hydration for a Faster Recovery

When you have a stomach bug, your body is under stress, and losing fluids and electrolytes can quickly turn an unpleasant illness into a serious health issue. By prioritizing hydration with the right fluids and smart sipping techniques, you can prevent dehydration and support your body's natural recovery process. Remember to stick to oral rehydration solutions, clear broths, and plain water, while avoiding sugary and caffeinated drinks. Listen to your body, rest, and know when it's time to call a doctor. Following these steps will help you get back on your feet faster and more comfortably.

Signs of Dehydration

Knowing the signs of dehydration is critical for knowing when to act. For adults, this can include:

• Infrequent or dark-colored urine
• Dizziness or lightheadedness
• Dry mouth and lips
• Excessive thirst
• Extreme fatigue

For infants and children, look for:

• Fewer wet diapers than usual
• Lack of tears when crying
• Dry mouth and tongue
• Listlessness or excessive sleepiness
• Sunken eyes or fontanelle

When to Seek Medical Attention

While most stomach bugs resolve on their own with proper hydration, certain symptoms warrant a call to your doctor or a visit to urgent care:

• Vomiting or diarrhea that lasts for more than 48 hours
• Inability to keep any fluids down
• High fever
• Severe abdominal pain
• Any sign of blood in vomit or stool
• Signs of severe dehydration

Staying proactive about hydration is the most effective way to manage a stomach bug. Don't wait until you're very thirsty to start drinking; begin rehydrating immediately and consistently. For more information, the Mayo Clinic provides excellent resources on viral gastroenteritis: First Aid: Viral Gastroenteritis.

Frequently Asked Questions

What is the best thing to drink for a stomach bug?

The best fluids to drink when you have a stomach bug are Oral Rehydration Solutions (ORS) like Pedialyte, clear broths, and plain water. These options help replace the water and electrolytes lost from vomiting and diarrhea effectively.

What drinks should I avoid with a stomach bug?

You should avoid sugary drinks like soda and fruit juice, as well as caffeinated beverages and alcohol. The high sugar content can worsen diarrhea, and caffeine and alcohol are diuretics that cause further fluid loss.

Can I drink sports drinks like Gatorade for rehydration?

While sports drinks do contain electrolytes, they also have high levels of sugar, which can make diarrhea worse. It is generally better to opt for a low-sugar electrolyte solution or an ORS specifically designed for illness.

What if I can't keep any fluids down?

If you are unable to keep any fluids down, even with small, frequent sips, you should seek medical attention. This could be a sign of severe dehydration requiring intravenous (IV) fluids.

Is it safe to drink plain water when sick?

Plain water is safe and helpful for mild stomach upset, but if you're experiencing significant fluid loss from vomiting and diarrhea, it's best to supplement with an oral rehydration solution or broth to replenish lost electrolytes.

How do I know if I'm dehydrated?

Signs of dehydration include infrequent or dark-colored urine, dry mouth, excessive thirst, dizziness, and fatigue. In infants, look for fewer wet diapers, no tears when crying, and sunken eyes.

Can I make a homemade oral rehydration solution?

Yes, you can make a homemade ORS by mixing one liter of boiled, cooled water with six teaspoons of sugar and half a teaspoon of salt. Always measure accurately to ensure the correct balance of salts and sugars.