What Can I Use Instead of Rehydration Salts?

October 6, 2025 •

4 min read

According to the World Health Organization, Oral Rehydration Therapy (ORT) has saved tens of millions of lives since 1975, primarily using oral rehydration salts (ORS). But what can I use instead of rehydration salts when they aren't available? Fortunately, many accessible alternatives can help restore fluid and electrolyte balance effectively for mild to moderate dehydration.

Quick Summary

This article explores several safe and accessible alternatives to commercial rehydration salts. Options include homemade electrolyte solutions, coconut water, and nutrient-rich broths, detailing how these can help replenish lost fluids and essential minerals.

Key Points

Homemade ORS is an option: You can create a simple electrolyte solution at home by mixing a specific ratio of water, sugar, and salt, but use caution with measurements.
Coconut water is a natural source: It is rich in potassium and is a good, natural alternative for mild dehydration or post-exercise rehydration.
Broth and soup replenish sodium: Clear broths, especially bone broth, provide fluids and sodium, which are crucial for rehydration, particularly during illness.
Hydrating foods support fluid balance: Consuming water-rich fruits and vegetables like melons and cucumbers contributes to overall hydration.
Milk offers balanced rehydration: Studies show milk can be more hydrating than water due to its protein, carbohydrates, and electrolyte content.
Caution with sports drinks: Many sports drinks contain high amounts of sugar which can worsen dehydration, especially when ill. Choose low-sugar varieties carefully.
Seek medical help for severe dehydration: Symptoms like confusion, dizziness, or rapid heartbeat require immediate medical attention. DIY solutions are for mild to moderate cases only.

Why Are Rehydration Salts Recommended?

Commercial oral rehydration salts (ORS) are specifically formulated with an optimal balance of glucose and electrolytes like sodium and potassium. This ratio is designed to maximize the body's absorption of fluids through specific carrier proteins in the small intestine. This makes them the 'gold standard' for treating dehydration, particularly severe cases caused by diarrhea, vomiting, or illness. However, for mild to moderate dehydration, especially when a commercial product isn't on hand, several alternatives can be used to achieve similar results, though with greater caution.

Homemade Electrolyte Solutions

Creating a basic electrolyte solution at home is a practical and cost-effective method. These recipes aim to mimic the balance of salts and sugars needed for optimal rehydration, though precise measurements are crucial to avoid potential issues. Always use clean, safe water when preparing these solutions.

Classic Homemade ORS Recipe

Ingredients: 1 liter (about 4 cups) of clean water, 6 teaspoons of sugar, and ½ teaspoon of table salt.
Instructions: Mix all ingredients thoroughly until the sugar and salt are fully dissolved. Sip the solution slowly throughout the day. It's important to use standard measuring spoons to ensure the right balance.

Broth-Based Rehydration

Ingredients: 2 cups of chicken, beef, or vegetable broth and 2 cups of water.
Instructions: Combine and warm slightly, or drink at room temperature. Broth provides sodium and other minerals, with the added water diluting the sodium concentration to a safer level for rehydration.

Fruit Juice-Based Solution

Ingredients: ¾ cup of fruit juice (e.g., apple, orange, or grape), 3 ¼ cups of clean water, and ½ to ¾ teaspoon of salt.
Instructions: Mix ingredients well. The juice provides natural sugars and potassium, aiding in both hydration and energy.

Natural Food and Drink Options

Beyond DIY mixes, several natural products are excellent for rehydration due to their inherent electrolyte content.

Coconut Water

Often referred to as "nature's sports drink," coconut water is a stellar natural source of electrolytes, particularly potassium. It’s a great option for gentle rehydration after mild exercise or general fluid loss. Opt for varieties with no added sugar.

Soups and Broths

Clear broths and vegetable soups are excellent for replenishing fluids and sodium, especially when appetite is low due to illness. The warmth can also be soothing. A cup of bone broth can supply essential electrolytes like sodium and potassium.

Water-Rich Fruits and Vegetables

Eating hydrating foods can also contribute significantly to your fluid and electrolyte intake. Excellent choices include:

Melons: Watermelon, honeydew, and cantaloupe are over 90% water and contain natural sugars and vitamins.
Citrus Fruits: Oranges and lemons are rich in vitamin C and water.
Cucumber and Celery: These vegetables have very high water content.

Milk

Skim and whole milk have been shown to be more hydrating than water over a longer period, thanks to their combination of protein, carbohydrates, and electrolytes. This makes them a great recovery drink after exercise. Lactose-free milk is an option for those with intolerance.

Comparison of Rehydration Methods

To help you decide which option is best, here is a quick comparison of popular rehydration methods.


Method	Electrolyte Balance	Sugar Content	Ease of Preparation	Best for...
Commercial ORS Packets	Precise and optimal	Specific (WHO guidelines)	High (just add water)	Moderate to severe dehydration, vomiting, diarrhea
Homemade ORS	Can be imprecise; requires careful measuring	Depends on recipe	Medium (requires measuring ingredients)	Mild dehydration when no ORS is available
Coconut Water	Natural, rich in potassium	Low to moderate (natural sugars)	High (ready to drink)	Mild dehydration, exercise recovery
Broth/Soup	Good source of sodium and minerals	Low	Medium (warming may be needed)	Replenishing fluids and sodium during illness
Water-Rich Foods	Variable	Variable (natural sugars)	Low (ready to eat)	Gentle, daily hydration support
Milk	Good balance of electrolytes	Low to moderate	High (ready to drink)	Post-exercise recovery

When to Seek Medical Attention

While these alternatives can be effective for mild cases, it is crucial to recognize the signs of severe dehydration, which requires professional medical care. Symptoms include dizziness, confusion, fainting, lethargy, or rapid heartbeat. Infants, children, and the elderly are especially vulnerable to dehydration. Always consult a healthcare provider for guidance on severe dehydration or before starting any new hydration regimen, especially if you have underlying health conditions like kidney issues.

Conclusion

While commercial rehydration salts offer a precise and scientifically-backed method for rapid rehydration, there are several viable and accessible alternatives for managing mild to moderate dehydration. Homemade solutions using salt and sugar, natural sources like coconut water and broths, and hydrating foods like melons all offer effective ways to replenish lost fluids and electrolytes. Understanding the pros and cons of each option empowers you to make an informed choice based on your situation. Remember, for severe dehydration or for vulnerable individuals, seeking immediate medical attention remains the safest and most effective course of action.

Always Read the Label and Research

When purchasing commercial alternatives like sports drinks or electrolyte powders, always check the ingredients for high sugar content and other additives. Many sports drinks are designed for intense athletic performance and can contain excessive amounts of sugar, which may exacerbate dehydration, especially if you are ill with vomiting or diarrhea. Look for low-sugar or balanced formulas, and consider options like Nuun tablets or DripDrop powder packs, which are formulated for hydration. The British Dietetic Association also offers helpful guidelines on hydration.

Frequently Asked Questions

Plain water can be enough for mild dehydration, but it does not replace the lost sodium and other electrolytes during illness or heavy sweating. For moderate dehydration, or when experiencing diarrhea and vomiting, an electrolyte-rich solution is more effective.

For mild dehydration, especially after exercise, sports drinks can be used but with caution. Many are high in sugar, which can worsen diarrhea. For illness-related dehydration, they are not an ideal substitute for the carefully balanced formula of ORS. Diluting them with water and adding a pinch of salt may be a better option.

A basic recipe uses 1 liter of clean water, 6 teaspoons of sugar, and ½ teaspoon of table salt. Mix until dissolved. It is critical to measure accurately to maintain the correct electrolyte balance.

Coconut water is an excellent natural alternative. It contains natural sugars and is particularly rich in potassium, a key electrolyte lost during dehydration.

Yes, clear broths and soups are beneficial because they provide both fluid and sodium, helping to replace electrolytes lost during illness. They are particularly useful when appetite is low.

Alternatives are generally suitable for mild to moderate dehydration. Commercial ORS packets are the most effective for severe dehydration, especially in cases of significant fluid loss from vomiting or diarrhea, and should always be used for infants and young children.

Yes, consuming too many supplemental electrolytes can lead to imbalances like hypernatremia (high sodium) or hyperkalemia (high potassium), which can cause serious symptoms such as nausea, muscle weakness, confusion, or heart problems.