How to make a homemade rehydrate? A complete guide to DIY oral rehydration solutions

According to the World Health Organization, millions of lives, especially children's, are saved annually by the use of oral rehydration therapy, highlighting its profound impact on managing dehydration. Learning how to make this simple solution at home provides a powerful and affordable tool for staying hydrated during illness, heat exposure, or strenuous activity.

Quick Summary

This guide details how to make a homemade oral rehydration solution using standard kitchen ingredients, following World Health Organization guidelines. It covers the classic sugar-and-salt formula, natural variations, safety precautions, and contrasts homemade options with commercial alternatives for proper hydration.

Key Points

• Standard Recipe: Mix 6 level teaspoons of sugar and ½ level teaspoon of salt in 1 litre of clean, cooled, boiled water for a safe and effective rehydration solution.

• Accurate Measurement: Always use standard measuring spoons to ensure the correct balance of sugar and salt, which is crucial for proper fluid absorption.

• When to Use: Homemade ORS is suitable for mild to moderate dehydration from illness, exercise, or heat exposure.

• Natural Variations: For general hydration, consider natural fruit-based recipes using citrus juice for added flavour and potassium.

• Avoid High-Sugar Drinks: Do not use sugary soft drinks or fruit juices, as they can worsen dehydration or diarrhea.

• Storage: A homemade ORS should be stored in the refrigerator and discarded after 24 hours to ensure safety.

• Seek Medical Advice: For severe dehydration or if symptoms persist for more than 24 hours, consult a healthcare professional.

Understanding the Science of Rehydration

Dehydration occurs when the body loses more fluid than it takes in, depleting essential salts and minerals known as electrolytes. A balanced oral rehydration solution (ORS) works by using a specific ratio of glucose (sugar) and sodium (salt) to facilitate the absorption of water in the small intestine, replenishing lost fluids and electrolytes. While many commercial products are available, a homemade solution is a readily accessible and inexpensive option.

The Classic WHO-Based Rehydrate Solution

This formula is based on World Health Organization (WHO) standards, providing the optimal balance of sugar and salt for effective rehydration. The key is precise measurement, as an incorrect ratio can be less effective or even harmful.

Ingredients

• 1 litre of clean drinking water (boiled and cooled is best, especially for young children or immunocompromised individuals)
• 6 level teaspoons of granulated sugar
• ½ level teaspoon of table salt

Step-by-Step Instructions

1. Prepare the water: Use clean drinking water; boiling and cooling is recommended, particularly for vulnerable individuals.
2. Measure accurately: Use standard measuring spoons for precise amounts of sugar and salt.
3. Combine ingredients: Add the measured salt and sugar to the water in a clean container.
4. Mix thoroughly: Stir until the ingredients are completely dissolved.
5. Store and use: Keep the solution refrigerated and discard after 24 hours to maintain safety.

Natural Fruit-Based Variations

For those seeking alternative flavours or natural potassium sources for general rehydration, fruit-based options can be made. These are generally not recommended for severe dehydration where the standard WHO formula is crucial.

A simple citrus version:

• 4 cups of water
• 1/2 cup fresh orange juice (for potassium)
• 1/4 cup fresh lemon juice
• 1/2 teaspoon salt
• 1–2 tablespoons of honey or maple syrup (optional, to taste)

A berry-lime alternative:

• 4 cups of water
• 1/2 cup blended or mashed berries
• 1/4 cup fresh lime juice
• 1/4 teaspoon sea salt
• 1–2 tablespoons of honey (optional)

When to Use a Homemade Solution

Homemade rehydration solutions are effective for mild to moderate dehydration caused by a variety of factors:

• Illness: Vomiting and diarrhea lead to significant fluid and electrolyte loss. Small, frequent sips of ORS can help replenish these losses.
• Strenuous Exercise: Sweating heavily during intense workouts or in hot weather can cause dehydration. An electrolyte drink can help restore balance.
• Heat Exposure: Working or spending time in hot climates increases sweat production, making rehydration crucial.

Cautions and Best Practices

While homemade rehydration is a powerful tool, it is not a substitute for professional medical advice. Adhere to these cautions:

• Seek medical help: If symptoms of dehydration persist for more than 24 hours, or if severe symptoms like dizziness, confusion, or lack of urination occur, consult a healthcare professional.
• Precise measurements: Always use level measuring spoons. The ratio of salt and sugar is crucial for the body to properly absorb the fluids.
• Cleanliness: Ensure all utensils and water are clean. If unsure of water quality, boil and cool it first.
• Avoid high-sugar drinks: Do not use soft drinks, undiluted fruit juice, or sugary sports drinks as these can worsen diarrhea.

Store-Bought vs. Homemade Rehydration

Here is a comparison of homemade and commercial options:

Feature	Homemade ORS	Commercial Sports Drinks	Coconut Water
Electrolyte Balance	Optimal for rehydration (based on WHO formula)	Varies; often high in sugar and low in sodium	High in potassium, but low in sodium for heavy sweat loss
Cost	Very low; uses basic, inexpensive ingredients	Higher cost per serving than homemade	Can be moderately expensive, depending on brand and form
Sugar Content	Controlled; follows a specific, therapeutic ratio	Often high in sugar; less suitable for illness	Moderate; naturally occurring sugars
Artificial Additives	None; only uses natural ingredients	Often contains artificial colours, flavours, and preservatives	Generally natural, but check for added sugars or flavourings
Availability	Can be made anytime with kitchen staples	Widely available in stores, but may not be on hand	Increasingly available, but less universally stocked than basic ingredients

Conclusion

Knowing how to make a homemade rehydrate solution is an essential skill for managing mild to moderate dehydration. Following the simple, science-backed WHO formula provides a cost-effective and highly effective alternative to commercial products. Whether for a sick child, an athlete, or simply to combat a hot day, this simple recipe can restore your body’s balance. Remember to always use clean ingredients and seek professional medical advice for persistent or severe symptoms. For additional guidance, authoritative sources like the World Health Organization's information on ORS therapy are invaluable.

Frequently Asked Questions

Can I use sea salt or pink Himalayan salt instead of table salt?

Yes, you can substitute sea salt or pink Himalayan salt for table salt. While they contain additional trace minerals, the amount is minimal, and standard table salt works perfectly fine for the rehydration formula.

What is the difference between a homemade ORS and a sports drink?

Homemade ORS uses a specific, therapeutic ratio of sugar and salt to help the body absorb water during illness. Sports drinks are often high in sugar and may not have the optimal balance of electrolytes needed for treating dehydration from vomiting or diarrhea.

Is it safe to give homemade ORS to children?

Yes, a properly prepared WHO-based ORS is safe for children. However, for infants or young children, it is always best to consult a pediatrician, especially if symptoms are severe or persistent. Give small, frequent sips, especially after a watery stool.

What if my homemade rehydrate tastes too salty?

The purpose of a rehydration solution is therapeutic, not taste. The slightly salty flavour is necessary for the proper salt-to-sugar ratio. If the taste is a significant deterrent, you can add a small amount of fruit juice for flavour, but be careful not to add too much extra sugar.

Can I add flavourings like juice to the classic recipe?

For mild dehydration, a small amount of fruit juice can be added for flavour and potassium. However, for treating severe dehydration from illness like diarrhea, it is best to stick to the standard WHO formula without additions, as excess sugar can worsen the condition.

How often should I drink a homemade rehydrate solution?

For illness involving diarrhea or vomiting, you should drink small, frequent sips throughout the day, aiming to replace the fluid lost. For dehydration due to heat or exercise, sip as needed to replenish fluids and electrolytes.

What are the signs of severe dehydration that require medical attention?

Signs of severe dehydration include confusion, lethargy, sunken eyes, dry skin, decreased urination, or a weak and rapid pulse. If you observe these symptoms, stop home treatment and seek immediate medical help.