Nutrition Diet: What is the best electrolyte drink for your stomach?

October 19, 2025 •

3 min read

When suffering from vomiting or diarrhea, your body loses large quantities of water and essential mineral salts, a process that can lead to rapid dehydration. Choosing the right rehydration solution is crucial, but what is the best electrolyte drink for your stomach to replenish lost fluids without causing further upset? This guide explores the safest options for gentle and effective rehydration.

Quick Summary

An upset stomach requires gentle rehydration with a low-sugar electrolyte balance to prevent worsening diarrhea. Recommended options include commercial oral rehydration solutions like Pedialyte, low-sugar alternatives, and soothing homemade drinks using ingredients like coconut water or bone broth. High-sugar sports drinks can aggravate symptoms and are best avoided.

Key Points

Avoid high-sugar sports drinks: These can worsen diarrhea and dehydration due to their high sugar content, making them a poor choice for an upset stomach.
Choose an Oral Rehydration Solution (ORS): Products like Pedialyte are specifically formulated with a low sugar-to-electrolyte ratio to rehydrate effectively without causing further digestive distress.
Opt for natural, low-sugar alternatives: Coconut water is naturally rich in potassium and low in sugar, while bone broth provides soothing warmth and electrolytes.
Make a simple homemade drink: A DIY mixture of water, salt, and a small amount of honey or lemon juice allows you to control the ingredients for gentle rehydration.
Watch for severe dehydration signs: Symptoms like persistent dizziness, inability to keep fluids down, or altered mental status require immediate medical attention.
Sip slowly and frequently: When your stomach is upset, it is best to drink small amounts of your chosen electrolyte beverage often, rather than drinking large quantities at once.

When dealing with an upset stomach from gastroenteritis, food poisoning, or a stomach flu, the focus shifts from nutrition to rehydration. Vomiting and diarrhea quickly deplete the body of water and vital electrolytes like sodium, potassium, and chloride. However, not all electrolyte drinks are suitable during this time, as a high sugar content can worsen symptoms.

The Problem with High-Sugar Sports Drinks

Traditional sports drinks like Gatorade and Powerade are designed for athletes and contain significant sugar. For someone with a sensitive stomach, this high sugar content can worsen diarrhea by pulling more water into the gut. A typical serving can exceed recommended daily sugar intake, making lower-sugar, balanced electrolyte solutions a better choice for gut healing.

Top Commercial Options for Stomach Upset

Certain commercial options are better suited for an upset stomach than traditional sports drinks.

Oral Rehydration Solutions (ORS)

Oral Rehydration Solutions, such as Pedialyte, are formulated to rehydrate those who are ill. They offer a balanced mix of sodium, potassium, and chloride for rapid rehydration and have a lower sugar concentration than most sports drinks to avoid worsening diarrhea. Some also contain zinc, which can reduce the duration and severity of diarrhea.

Low-Sugar Electrolyte Alternatives

Many modern electrolyte powders and drops provide a cleaner, low-sugar option, using natural sweeteners like stevia or monk fruit. Brands like Cure and sugar-free Liquid IV are known for being gentle and effective.

Natural and Homemade Electrolyte Drinks

For natural or homemade options, consider these alternatives.

Coconut Water

Coconut water is naturally rich in potassium, low in sugar, and easy to digest. One cup provides potassium and some sodium, calcium, and magnesium. Adding a pinch of salt is recommended for better balance with potassium after significant fluid loss.

Bone Broth

Warm bone broth can be soothing for an upset stomach, offering sodium and other minerals, plus amino acids for recovery. A low-sodium version is preferable.

Homemade Lemonade

You can make a simple rehydration drink with: 1 quart water, 1/2 teaspoon salt, 1/2 cup fresh lemon juice, and 1-2 tablespoons honey (or less for lower sugar). This DIY method lets you control sugar content for effective rehydration.

Comparison: Commercial vs. Natural Electrolyte Drinks


Feature	Commercial ORS (e.g., Pedialyte)	Natural/Homemade (e.g., Coconut Water)
Effectiveness for Illness	Precisely formulated for rapid rehydration with optimal glucose-electrolyte ratio.	Can be effective, but may require added salt to balance electrolytes for severe loss.
Sugar Content	Low sugar to avoid worsening diarrhea; specifically designed for sickness.	Naturally low sugar, but content can vary. You can control sugar in homemade versions.
Taste	Often comes in mild, palatable flavors, but taste can be divisive for some.	Can be polarizing (coconut water) or customizable (homemade) to suit preference.
Additives	May contain artificial sweeteners or flavors in some formulas.	Made from whole-food sources, offering a clean, natural option.
Accessibility	Easily found in pharmacies and supermarkets.	Readily available, but sourcing high-quality, pure options is key.

When to Seek Medical Advice

While most stomach upsets improve with hydration, seek medical attention for severe dehydration or symptoms like persistent dizziness or fainting, inability to keep fluids down for over 24 hours, high fever lasting more than three days, bloody diarrhea, severe abdominal pain, confusion, or severe weakness.

Final Thoughts

For a sensitive stomach, a low-sugar oral rehydration solution like Pedialyte is a safe and effective choice. Natural alternatives like coconut water with salt or a homemade drink are also good options. Avoid high-sugar sports drinks. Sip small amounts frequently and gradually increase as tolerated. Always consult a healthcare professional for specific medical advice. For more information on gastroenteritis, refer to the NIDDK website.

Frequently Asked Questions

No, Gatorade is generally not recommended for an upset stomach. It contains too much sugar, which can pull water into the intestines and worsen diarrhea. A lower-sugar ORS like Pedialyte is a better choice.

Signs of an electrolyte imbalance can include fatigue, muscle cramps or spasms, headaches, nausea, irregular heartbeat, and confusion. Significant fluid loss from vomiting or diarrhea is a common cause.

Yes, a simple and gentle homemade electrolyte drink can be made with water, a small amount of salt, and a little honey or fruit juice for flavor and potassium. This gives you control over the sugar content.

Yes, coconut water is naturally rich in electrolytes, particularly potassium. For more significant fluid loss, you may need to add a pinch of salt to balance the sodium levels.

You should see a doctor if you experience severe dehydration symptoms like persistent dizziness, inability to keep fluids down, bloody diarrhea, or altered mental status. Children and the elderly are especially vulnerable and should be monitored closely.

Yes, while Pedialyte is marketed for children, it is safe and effective for adults needing to rehydrate after significant fluid loss from illness. There are even special formulations, like Pedialyte Sport, for different hydration needs.

Electrolyte powders or tablets can be a good option, especially low-sugar versions that use natural sweeteners. They are portable and allow you to control the strength of the solution, which can be helpful when dealing with an upset stomach.