Is Ginger Ale Good for Hydration? The Surprising Truth

January 10, 2026 •

3 min read

According to the World Health Organization, properly balanced oral rehydration solutions are crucial for managing dehydration, but how does the popular soda stack up? Is ginger ale good for hydration? The answer, for most commercial versions, is not as positive as the long-held myth would suggest.

Quick Summary

This article examines whether ginger ale is an effective hydrator, revealing why its high sugar and low electrolyte content makes it a poor choice compared to water or specialized rehydration beverages. The role of ginger for nausea relief is also clarified.

Key Points

Not a rehydration solution: Commercial ginger ale is primarily sugar water and lacks the necessary electrolytes for effective rehydration during illness.
High sugar risk: Its significant sugar content can worsen dehydration and diarrhea, counteracting any fluid intake.
Minimal real ginger: Many brands contain little to no real ginger, relying on artificial flavors for taste, negating any perceived health benefits.
Better alternatives exist: For proper rehydration, water, electrolyte drinks, or ginger tea are far superior and safer choices.
Soothing effects are limited: Any stomach-soothing effect is likely from the carbonation or perceived ginger, and is not a sign of effective rehydration.
Moderate consumption is key: It is best to treat ginger ale as a sugary treat rather than a health-conscious hydration option.

The Myth of Ginger Ale for Rehydration

For decades, ginger ale has been a go-to remedy for an upset stomach, but this traditional wisdom has a limited basis in reality. Early versions of ginger ale, often homemade, used actual ginger root and contained less sugar. Today, most mass-produced ginger ales are simply carbonated sugar water with artificial ginger flavoring and other additives. The beverage’s association with calming nausea has led to the misconception that it's also a medically sound choice for rehydration, but this is far from the case.

Why Commercial Ginger Ale is a Poor Hydrator

There are several critical factors that make commercial ginger ale a bad choice for rehydration, especially when recovering from an illness involving fluid loss like vomiting or diarrhea.

High Sugar Content

The primary drawback of commercial ginger ale is its high sugar content. A standard 12-ounce can can contain over 30 grams of sugar, which is far beyond the recommended daily intake. This high concentration of sugar can have a reverse effect during periods of significant fluid loss. High sugar can pull water out of the body and into the intestines, worsening dehydration and even exacerbating diarrhea.

Lack of Electrolytes

For effective rehydration, the body needs to replace both lost water and crucial electrolytes like sodium and potassium. Commercial ginger ale typically contains negligible amounts of these vital minerals. This makes it a very poor substitute for a scientifically formulated oral rehydration solution, which is specifically designed with the optimal balance of sugar and electrolytes to facilitate fluid absorption.

Carbonation Effects

Carbonation can sometimes irritate a sensitive or upset stomach, which is the opposite effect desired when feeling ill. While some find the bubbles soothing, others may experience increased bloating, gas, or stomach discomfort. For those with a severe stomach bug, flat, non-carbonated drinks are often a better choice.

The Hydration Comparison: Water vs. Ginger Ale vs. Electrolyte Drinks

To illustrate the difference in effectiveness, here is a comparison of common beverages for hydration:


Feature	Water	Commercial Ginger Ale	Oral Rehydration/Electrolyte Drink
Hydration Effectiveness	Excellent. Best for general hydration.	Poor. Can worsen dehydration in some cases.	Excellent. Formulated for maximum fluid absorption.
Sugar Content	0g	High (30+ grams per 12oz)	Balanced for absorption, or zero sugar options available.
Electrolyte Content	None	Negligible	Contains essential electrolytes like sodium and potassium.
Digestive Impact	Neutral	Can cause gas and bloating; high sugar can upset stomach.	Formulated to be gentle on the stomach.
Best for Dehydration	Mild cases or as a base for oral rehydration.	Only in healthy individuals for minor fluid intake, not for illness.	Moderate to severe dehydration, especially from illness or exercise.

Healthier Alternatives to Ginger Ale

Instead of reaching for a sugary soda, there are far more effective ways to stay hydrated, especially when ill.

Plain Water: The simplest and best option for basic hydration.
Oral Rehydration Solutions (ORS): Medically formulated solutions like DripDrop or Pedialyte offer the precise ratio of sodium and glucose needed for rapid absorption during illness.
Herbal Ginger Tea: To get the true anti-nausea benefits of ginger, opt for a tea made from fresh ginger root. It provides the medicinal properties without the excess sugar.
Coconut Water: Some brands offer good levels of potassium and can be a decent source of hydration, but check the labels for added sugars.
Clear Broths: Drinking clear, salty broths can help replenish sodium and other minerals lost during illness.

The Verdict: When is Ginger Ale Okay?

For a healthy person, a glass of ginger ale can contribute to daily fluid intake, but it is not the most efficient or healthy choice for hydration. It's best treated as an occasional treat rather than a functional health beverage. Its reputation as a stomach soother is largely anecdotal and overshadowed by its high sugar content and lack of electrolytes when it comes to true rehydration.

In conclusion, while ginger ale is a beverage with water, it fails to meet the body's needs for effective rehydration, especially during illness, due to its high sugar and poor electrolyte balance. Choosing plain water, an oral rehydration solution, or a homemade ginger tea is a much better strategy for staying properly hydrated. To learn more about proper hydration during illness, consult resources like those from the National Institutes of Health.

Frequently Asked Questions

Diet or zero-sugar ginger ale eliminates the high sugar content, but it still lacks the necessary balance of electrolytes (like sodium and potassium) required for effective rehydration. Plain water or an electrolyte solution is still a better choice.

Ginger ale is not recommended for diarrhea because its high sugar content can pull water into the intestines, worsening the diarrhea and further dehydrating the body.

Electrolytes are essential minerals like sodium, potassium, and magnesium that help regulate fluid balance, nerve signals, and muscle function. They are crucial for rapid and effective rehydration, and ginger ale lacks them.

Yes, you can make a hydrating ginger drink by steeping fresh ginger root in hot water to create a tea. This provides the anti-nausea benefits of real ginger without the added sugar and is a much healthier option.

While flattening ginger ale removes the potentially irritating carbonation, it does not improve its core hydrating properties. The drink still has high sugar and low electrolytes, making it unsuitable for effective rehydration.

Most ginger ales are filtered and mildly flavored with ginger, while ginger beer has a much stronger ginger flavor and can be spicier. In terms of hydration, both commercial versions are generally poor choices due to high sugar and low electrolytes.

Yes, herbal ginger tea is an excellent alternative. It offers the anti-nausea benefits of actual ginger and helps with fluid intake without the negative effects of sugar and carbonation found in ginger ale.