Should I Drink Water if My Stomach is Upset?

January 6, 2026 •

4 min read

According to the Mayo Clinic, sipping water or a sports drink is one of the first-aid steps recommended for upset stomachs and dehydration. Knowing whether you should drink water if your stomach is upset can be tricky, as doing it incorrectly can worsen symptoms like nausea and bloating.

Quick Summary

Yes, it is beneficial to drink water for an upset stomach, but proper hydration involves sipping small amounts slowly to avoid aggravating symptoms. Learn the best practices for staying hydrated and which alternative fluids can help soothe your digestive system.

Key Points

Sip slowly, don't gulp: Drink water in small, frequent sips to avoid upsetting your sensitive stomach further.
Prevent dehydration: Hydration is crucial, especially with vomiting or diarrhea, as dehydration can worsen symptoms.
Choose the right fluids: In addition to water, consider clear broths, diluted fruit juice, or low-sugar electrolyte drinks to replenish lost minerals.
Avoid irritants: Steer clear of caffeinated drinks, alcohol, dairy, and fatty foods, which can aggravate your stomach.
Listen to your body: Reintroduce bland solid foods, like those in the BRAT diet, slowly after you can tolerate liquids.
Know when to seek help: Severe pain, high fever, or signs of severe dehydration require medical attention.

Hydration: A Critical Step for an Upset Stomach

When your stomach is feeling unsettled, your first instinct might be to avoid all food and drink, but staying hydrated is crucial for your recovery. The digestive process, especially during episodes of vomiting or diarrhea, can cause significant fluid and electrolyte loss. Dehydration can exacerbate your symptoms, making you feel more nauseous, dizzy, and fatigued. The key is to approach hydration mindfully, choosing the right fluids and consuming them correctly to aid, not hinder, your recovery.

The Importance of Sipping, Not Gulping

One of the most common mistakes people make is drinking a large glass of water all at once. When your stomach is irritated, this can overwhelm it, potentially triggering more nausea or vomiting. The stomach is already sensitive, and a large influx of fluid can cause a sudden distension that it's not ready to handle. Instead, it's best to take small, frequent sips. This gentle approach allows your stomach to process the fluid without stress, helping to rehydrate your body steadily.

Other Beneficial Fluids for an Upset Stomach

While plain water is essential, other fluids can also be beneficial, especially if your body has lost key electrolytes. These options can provide additional comfort and aid in recovery:

Clear Broths: Chicken or vegetable broth can help replace lost sodium and other minerals. They are gentle on the stomach and provide a small amount of nutrients without being overwhelming.
Electrolyte Drinks: Sports drinks (non-caffeinated) can replenish electrolytes lost through vomiting or diarrhea, but many contain high levels of sugar. Opt for low-sugar options or rehydration solutions like Pedialyte for the best results.
Herbal Teas: Chamomile, ginger, or peppermint tea can have a soothing effect on the stomach and help relieve symptoms like bloating and cramping. Ensure they are decaffeinated and not too hot.
Diluted Fruit Juices: Small amounts of diluted apple, grape, or cranberry juice can provide a source of energy, but avoid citrus juices, which can be too acidic for a sensitive stomach.

Comparison: Plain Water vs. Electrolyte Drinks


Feature	Plain Water	Electrolyte Drinks (e.g., Sports Drinks)
Primary Function	Rehydration and basic fluid replacement.	Replenishes water and essential electrolytes (sodium, potassium).
Best For	Mild stomach upset, general hydration.	Conditions involving significant fluid loss, such as diarrhea or vomiting.
Taste	Neutral.	Sweet, sometimes salty.
Sugar Content	None.	Varies; many commercial brands are high in sugar, which can worsen diarrhea.
Acidity	Neutral.	Varies; some may be acidic or have added ingredients that could irritate the stomach.
Best Practice	Sip slowly to prevent overwhelming the stomach.	Choose low-sugar options or pediatric rehydration solutions.

Foods and Drinks to Avoid

Just as some fluids can help, others can make an upset stomach worse. It's best to steer clear of these until you feel completely recovered:

Caffeinated Drinks: Coffee, tea, and caffeinated sodas can act as diuretics and dehydrate you further, in addition to potentially irritating the stomach lining.
Alcohol: Alcohol can irritate the stomach and interfere with the body's healing process.
Fatty and Greasy Foods: These are difficult for a sensitive stomach to digest and can lead to more nausea and discomfort.
Dairy Products: Many people find dairy difficult to tolerate during a stomach bug, as it can temporarily cause lactose intolerance.
Spicy Foods: Spices can be highly irritating to the stomach and should be avoided.

The Recovery Diet: Moving Beyond Liquids

Once you can tolerate fluids without issue, you can slowly begin to reintroduce bland, easy-to-digest solid foods. The BRAT diet (Bananas, Rice, Applesauce, Toast) is a well-known starting point for a sensitive stomach. These foods are low in fiber and easy to process. As you continue to feel better, you can gradually expand your diet, but listen to your body and don't rush the process.

Conclusion: The Right Way to Hydrate

In short, the answer to "should I drink water if my stomach is upset?" is a resounding yes, but with careful execution. Your body needs hydration to recover, especially when dealing with nausea, vomiting, or diarrhea. The key is to sip fluids slowly and consistently, choosing water or other clear, electrolyte-rich options to replenish what's lost. Avoid irritating drinks like caffeine and alcohol, and gradually introduce bland foods when you are ready. By following these guidelines, you can support your body's healing process and get back on your feet faster.

For more detailed information on treating gastroenteritis, the Mayo Clinic provides comprehensive first-aid guidelines. Gastroenteritis: First aid - Mayo Clinic

When to See a Doctor

While most upset stomachs resolve on their own, certain symptoms warrant medical attention. If you experience severe abdominal pain, high fever, or blood in your stool, you should consult a healthcare professional. Persistent vomiting or signs of severe dehydration, such as dizziness and a significant decrease in urination, are also reasons to seek medical help.

Frequently Asked Questions

The best way to drink water when your stomach is upset is to take small, frequent sips. Avoid drinking a large amount at once, as this can overwhelm your sensitive stomach and may cause more nausea or discomfort.

Yes, besides plain water, you can try clear broths, low-sugar electrolyte drinks, or diluted, non-acidic juices. Herbal teas like ginger or chamomile can also be soothing. These alternatives can help replace electrolytes and calm the stomach.

You should avoid caffeinated drinks, alcohol, and carbonated beverages with high sugar content, as these can irritate your stomach and contribute to dehydration. It's also best to avoid highly acidic juices like orange juice.

Signs of dehydration include infrequent, dark-colored urination, dizziness, fatigue, and lightheadedness. If you experience these symptoms, it's crucial to focus on rehydration and, if they persist, seek medical attention.

You can start eating bland, easily digestible solid foods, like those in the BRAT diet (bananas, rice, applesauce, toast), after you can consistently tolerate liquids without vomiting or increased discomfort.

Extremely cold water can sometimes cause discomfort or a shock to a sensitive stomach. Sipping on cool or room-temperature water is often a gentler and more comfortable option.

If you are having trouble keeping any liquids down due to intense nausea, sucking on ice chips is an excellent alternative. It provides slow, gradual hydration that is less likely to trigger vomiting.