Should You Eat More Salt When You Have Diarrhea? The Role of Electrolytes

November 18, 2025 •

3 min read

During a bout of diarrhea, your body loses significant fluids and electrolytes, including sodium, which can lead to potentially dangerous dehydration. This rapid loss raises a common question: should you eat more salt when you have diarrhea to compensate? The correct approach is not to simply increase salt intake, but to use it strategically in a balanced rehydration solution.

Quick Summary

Diarrhea causes the body to lose water and vital electrolytes like sodium and potassium. Rehydration requires a balanced intake of fluids and salts, most effectively through an oral rehydration solution.

Key Points

Strategic Salt Intake is Vital: When you have diarrhea, you should increase salt intake, but it must be strategic and balanced to replenish lost electrolytes and facilitate rehydration.
ORS is the Gold Standard: Oral Rehydration Solutions (ORS) offer the most effective way to rehydrate by providing the specific ratio of salts and sugars needed for optimal absorption.
Avoid Excessively Salty Foods: Simply eating large amounts of high-sodium, highly processed foods can exacerbate dehydration and irritate the digestive system.
Opt for Bland, Salty Options: Clear broths, soups, and crackers are good sources of sodium that are easily tolerated by an upset stomach.
Balance is Key with Sports Drinks: While sports drinks contain electrolytes, their high sugar content can worsen diarrhea. Dilution is often recommended.
Know When to Seek Medical Help: Persistent diarrhea, high fever, severe dehydration, or bloody stools warrant medical attention, especially for children and the elderly.

Diarrhea and the Risk of Dehydration

Diarrhea, characterized by frequent loose stools, results in the loss of crucial fluids and electrolytes such as sodium, potassium, and chloride. These electrolytes are vital for maintaining fluid balance and various bodily functions. Diarrhea disrupts the intestine's ability to absorb these substances, increasing the risk of dehydration and electrolyte imbalances like low potassium (hypokalemia) or low sodium (hyponatremia). This risk is particularly high and potentially life-threatening for children and the elderly.

The Science Behind Oral Rehydration Solutions (ORS)

Simply drinking plain water is insufficient for rehydration during diarrhea and can even worsen hyponatremia by further diluting electrolytes. Oral Rehydration Solutions (ORS) are specifically designed with a balance of salts and glucose to enhance fluid absorption in the small intestine, even during illness. This glucose-sodium co-transport mechanism is key to effective rehydration.

What Kind of Salt Is Best for Rehydration?

Increasing salt intake during diarrhea is about replenishing lost electrolytes, not consuming excessive table salt, which can actually worsen dehydration. Optimal sources of salt for rehydration are those incorporated into a balanced solution or easily digestible foods.

Oral Rehydration Solutions (ORS): The most effective option, ORS follows specific formulations recommended by organizations like WHO and UNICEF for optimal results.
Clear Broths and Soups: These provide sodium and fluid, and are gentle on the stomach. Choose low-fat versions.
Salty Crackers and Pretzels: Bland and low in fiber, they offer a source of sodium that is easy to digest.
Sports Drinks: Can replace some electrolytes but are less effective than ORS and often contain high sugar levels, which may aggravate diarrhea. Dilution is often advised.

How to Safely Replenish Salt and Fluids

Effective rehydration requires a consistent intake of a balanced solution.

Strategy for Rehydrating During Diarrhea:

Drink small amounts frequently: Sip a rehydration solution steadily to avoid nausea.
Continue eating bland foods: As appetite allows, include easily digestible foods like those in the BRAT diet (Bananas, Rice, Applesauce, Toast).
Avoid irritating substances: Stay away from caffeine, alcohol, high-fat foods, and sugary drinks.
Monitor hydration levels: Look for reduced frequency of stools and pale yellow urine as signs of improvement. Dark urine indicates dehydration.

Comparison of Rehydration Options

The following table compares common fluids used for rehydration during diarrhea:


Rehydration Method	Sodium Content	Sugar Content	Primary Benefit	Potential Drawback
Oral Rehydration Solution (ORS)	Balanced, clinically tested	Moderate, optimized for absorption	Most effective for correcting dehydration and electrolyte imbalance	Flavor may be disliked by some
Clear Broth	High	Low/None	Replenishes sodium and fluids, easily digestible	Lacks potassium and glucose for optimal absorption
Sports Drink (e.g., Gatorade)	Moderate	High	Replenishes sodium and potassium, appealing taste	High sugar can worsen diarrhea; less effective than ORS
Plain Water	None	None	Replaces fluid volume	Does not replace electrolytes; can dilute remaining electrolytes
Fruit Juice	Low/None	High	Replenishes potassium, some fluid	High sugar can worsen diarrhea; lacks sodium

When to Seek Medical Attention

While mild diarrhea often improves with rehydration, seek medical advice for signs of severe dehydration, diarrhea lasting over two days, bloody or black stools, high fever, persistent vomiting, or severe abdominal pain. Close monitoring is essential for infants, the elderly, and those with chronic conditions.

Conclusion

In conclusion, increasing salt intake is beneficial during diarrhea but must be done strategically for effective rehydration. Oral Rehydration Solution (ORS) is the most effective method, providing the necessary balance of salts and sugars. Simple salty foods or plain water alone are not optimal strategies. For more information on rehydration, consult authoritative sources such as the National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/treatment. Proper electrolyte replenishment is crucial for faster and safer recovery from diarrheal illness.

Frequently Asked Questions

No, while drinking water is crucial for replacing lost fluid volume, it does not replenish the electrolytes like sodium and potassium that are lost with diarrhea. Drinking only plain water can dilute your body's remaining electrolytes, potentially causing hyponatremia.

An ORS is a solution containing a precise mixture of salt and sugar dissolved in clean water. It is recommended because the sugar and salt work together to help the intestines absorb fluids more efficiently, effectively treating dehydration and electrolyte imbalance.

Good sources of salt for rehydration include clear, low-fat broths and soups, and bland, salty snacks like pretzels or crackers. These provide sodium without being harsh on the digestive system.

Sports drinks can help replace some electrolytes like sodium and potassium, but they often contain high amounts of sugar, which can make diarrhea worse. They are not as balanced as a clinical ORS and are a less optimal choice, though better than nothing.

Yes, consuming excessive salt, especially without sufficient fluid, can cause dehydration to worsen by pulling water out of your body's cells. This is why balanced ORS is superior to just eating highly salty foods.

While increasing salt intake is advised, you should avoid greasy, high-fat, or very spicy salty foods, as these can irritate the digestive tract and prolong symptoms. Opt for simple, bland, salty options instead.

You should see a doctor if your diarrhea lasts more than two days, you show signs of severe dehydration (like sunken eyes or no urination), have bloody stools, or experience a high fever. This is especially important for infants and the elderly.