Is it good to add salt and sugar to water? Separating Medical Need from a Harmful Trend

October 6, 2025 •

4 min read

According to the World Health Organization and UNICEF, Oral Rehydration Solutions (ORS), a mixture of salt, sugar, and water, have saved millions of lives by treating dehydration from diarrhea. However, the practice of casually adding salt and sugar to water raises questions about its benefits and risks for general health. This guide addresses the key query: is it good to add salt and sugar to water?

Quick Summary

Adding a precise ratio of salt and sugar to water is beneficial for treating specific cases of dehydration, but it is not a suitable practice for regular or recreational hydration. The efficacy and safety depend on proper proportions, and overuse can lead to negative health consequences for most people.

Key Points

Specific Medical Use: A precise mixture of salt and sugar in water is medically proven and effective for treating dehydration caused by illness, such as diarrhea and vomiting.
Not for Routine Use: For most healthy people, adding salt and sugar to water is unnecessary for daily hydration and can be harmful if consumed in excess.
Based on Science: The effectiveness of Oral Rehydration Solution (ORS) relies on a biological process called sodium-glucose co-transport, which enhances water absorption in the intestines.
Dangers of Improper Ratios: Making a homemade solution with incorrect proportions can be ineffective or lead to serious health issues like salt toxicity (hypernatremia) and elevated blood sugar.
Healthier Alternatives: A balanced diet rich in fruits, vegetables, and natural electrolyte-rich drinks like coconut water is the best way to maintain proper electrolyte levels for everyday needs.
Risk of Overconsumption: Excessive consumption of added salt can increase blood pressure, while too much sugar can lead to weight gain and increase the risk of diabetes.

The Science Behind Oral Rehydration Solution (ORS)

At the heart of why a precise mixture of salt and sugar in water is effective for rehydration is a physiological mechanism known as sodium-glucose co-transport. This process occurs in the small intestine, where a special transport protein requires the presence of both sodium (from salt) and glucose (a simple sugar) to operate. When both are present in the correct ratio, this transport system actively pulls them into the body's cells, and water follows passively by osmosis.

This rapid, efficient absorption of water and electrolytes is why Oral Rehydration Solutions (ORS) are medically recommended for treating dehydration caused by illnesses like diarrhea or vomiting. The World Health Organization (WHO) has established specific guidelines for ORS composition to maximize this effect without causing complications.

When to Use a Salt and Sugar Solution

For most healthy people, a balanced diet and plain water are sufficient for staying hydrated. However, specific situations warrant the use of a controlled salt and sugar solution:

Illness with fluid loss: Diarrhea and vomiting can cause a rapid loss of fluids and essential electrolytes. ORS is designed to replenish these losses quickly and safely.
Intense physical activity: Athletes and those performing heavy manual labor lose sodium and other electrolytes through excessive sweating. A controlled electrolyte solution can help replenish these losses and sustain performance.
Heat-related dehydration: During heatstroke or other heat-related distress, the body can lose significant fluids and salts. A balanced solution is ideal for fast recovery.

The Dangers of Excessive and Unregulated Intake

While a properly formulated ORS is beneficial in specific circumstances, treating it as a regular beverage can lead to significant health problems. The World Health Organization's formula for rehydration is carefully balanced. Randomly adding extra salt and sugar without proper measurement can be harmful.

Here are some of the risks associated with excessive or incorrect intake:

Hypernatremia (salt toxicity): Consuming too much sodium can lead to an excess of sodium in the blood, which can cause confusion, seizures, and other serious issues.
High blood pressure: A high-sodium diet is linked to increased blood pressure, which raises the risk of heart disease and stroke over time.
Weight gain and type 2 diabetes: Excessive consumption of added sugar can contribute to weight gain and increase the risk of developing type 2 diabetes and metabolic syndrome.
Bloating and water retention: Excess salt can cause the body to retain water, leading to bloating and swelling.
Kidney strain: High sodium intake forces the kidneys to work harder to filter out the excess salt, potentially leading to kidney disease over the long term.

ORS vs. Sports Drinks vs. Plain Water

Understanding the differences between these hydration options is crucial for making the right choice for your needs. While they all provide fluids, their composition, purpose, and risks vary significantly.


Feature	Oral Rehydration Solution (ORS)	Sports Drinks	Plain Water
Purpose	Medical-grade rehydration for moderate to severe fluid loss from illness.	Replenishing fluids and providing energy during/after prolonged, intense exercise.	Routine daily hydration for general well-being.
Electrolyte Balance	Scientifically formulated with a precise balance of sodium and glucose for maximum absorption.	Formulated for athletes, with varying electrolyte content, often lower than ORS.	No electrolytes or added sugars.
Sugar Content	Low and controlled, specifically to aid in electrolyte absorption.	Often high in added sugar, intended for quick energy replenishment.	No added sugar.
Calories	Low.	Higher due to added sugars.	0 calories.
Recommended Use	Dehydration from illness (diarrhea, vomiting), heatstroke.	Athletes during intense workouts or long-duration events.	Daily consumption for all individuals.
Side Effects	Rare, unless improperly mixed or used unnecessarily.	Can contribute to high sugar intake and dental issues if overused.	Excessive intake can cause low sodium levels (hyponatremia), though this is uncommon.

Safe Alternatives and Homemade ORS

If you don't require the medical intervention of a commercial ORS, there are healthier ways to get electrolytes and stay hydrated:

Electrolyte-rich foods: Your daily diet is the best source of electrolytes. Foods rich in potassium (avocado, spinach, bananas), magnesium (nuts, seeds), and sodium (fermented vegetables) help maintain fluid balance.
Coconut water: A natural source of potassium, but low in sodium. Choose 100% coconut water without added sugars.
Homemade electrolyte drinks: Recipes using fruit juice (for sugar), a pinch of sea salt, and water can provide a balanced, lower-sugar option for non-medical needs.

For those who need an ORS but don't have commercial packets, the WHO provides a recipe, but it's crucial to follow instructions carefully. Always ensure precise measurements, as incorrect ratios can be ineffective or dangerous.

Conclusion

In summary, adding salt and sugar to water is a highly effective, life-saving medical strategy when used correctly to treat dehydration. However, it is not a suitable practice for routine hydration or as a daily supplement for healthy individuals. The controlled balance of Oral Rehydration Solutions (ORS) is key to its efficacy and safety. For casual hydration, sticking to plain water and obtaining electrolytes from a balanced diet is the healthiest approach. Only in specific, medically justified circumstances, like severe fluid loss, should a salt and sugar solution be used, and preferably with the guidance of a healthcare professional to ensure proper proportions. To learn more about ORS, consult reliable health information from sources like the WHO.

Frequently Asked Questions

No, it is not a healthy daily habit for most people. A balanced diet and plain water are sufficient for routine hydration. This mixture is intended for specific, short-term medical needs, such as during dehydration from illness or intense exercise.

The glucose (sugar) and sodium (salt) in the solution work together via a mechanism called sodium-glucose co-transport in the small intestine. This process pulls water and electrolytes into the bloodstream more efficiently than plain water alone.

An ORS should be used for treating mild to moderate dehydration, typically caused by diarrhea, vomiting, or excessive sweating from heatstroke. It is not for general consumption when not experiencing significant fluid loss.

Homemade solutions can be risky due to the difficulty in measuring the precise quantities needed. Commercial ORS packets are safer because they provide a carefully balanced formula. If making one at home, extreme care must be taken with measurements.

Excessive salt can cause issues like high blood pressure, bloating, and hypernatremia (salt toxicity). Too much sugar can lead to weight gain, high blood sugar, and an increased risk of diabetes.

ORS is formulated for medical rehydration with a specific electrolyte balance and low sugar content. Sports drinks, in contrast, typically have higher sugar levels intended for quick energy replenishment during strenuous exercise, and their electrolyte content is often not medically balanced for treating illness-related dehydration.

You can get electrolytes from various foods and drinks. Healthy alternatives include consuming fruits and vegetables (like bananas, spinach, and avocados), drinking coconut water, or using pre-portioned electrolyte tablets.