The Importance of Rehydration
When a stomach bug, or viral gastroenteritis, strikes, your body loses significant fluids and essential electrolytes through vomiting and diarrhea. Electrolytes are vital minerals like sodium and potassium that help regulate nerve and muscle function, hydrate the body, and perform other critical tasks. Replenishing these lost nutrients is the top priority to prevent dehydration, which can be a serious complication, especially for children, older adults, and those with compromised immune systems.
Top Drinks for Managing a Stomach Bug
Oral Rehydration Solutions (ORS)
For effective rehydration, especially in cases of moderate dehydration, oral rehydration solutions are the gold standard. These scientifically formulated drinks contain the ideal ratio of water, sugar, and salts to enhance fluid absorption by the intestines. Commercial options like Pedialyte, Naturalyte, and CeraLyte are readily available. For adults, sports drinks may also be an option, though they are not optimally balanced for rehydration and contain more sugar than recommended ORS. If using a sports drink, diluting it with water can help reduce the sugar load.
Water and Ice Chips
Plain water is an excellent option for staying hydrated, provided you can keep it down. When feeling particularly nauseous, try sucking on ice chips. This allows for slow, gradual rehydration without overwhelming a sensitive stomach. Start with small sips and increase the amount as tolerated.
Clear Broths and Bouillon
Clear, non-greasy broths or bouillon are an effective and soothing way to replenish fluids and sodium. Broths are easy to digest and can provide some much-needed warmth, which can feel comforting when you're feeling unwell.
Herbal Teas
Certain herbal teas can help soothe nausea and upset stomach. Ginger and peppermint teas are particularly known for their calming effects on the digestive system. To maximize the benefit, make tea using fresh, grated ginger root instead of relying on commercial ginger ale, which typically contains very little actual ginger.
How to Rehydrate Safely
- Start with small, frequent sips. This is especially important after vomiting has stopped. Waiting for about two hours after the last episode of vomiting before starting to drink again is recommended.
- Listen to your body. As your stomach settles, you can gradually increase the amount of fluid you consume.
- Aim for clear or pale-colored urine. This is a good indicator that you are adequately rehydrated.
What to Avoid While Sick
Sugary and Caffeinated Beverages
While often mistaken as a remedy, commercial ginger ale and other sugary sodas are poor choices. They contain high amounts of sugar and artificial flavors, which can pull water into the intestines and worsen diarrhea. Similarly, caffeinated drinks like coffee and some teas should be avoided as they can irritate the stomach and act as a diuretic.
Alcohol
Alcohol irritates the gut and acts as a diuretic, significantly worsening dehydration and interfering with recovery.
Full-Fat Dairy Products
Full-fat dairy, such as milk and ice cream, can be difficult to digest and should be avoided in the initial stages of a stomach bug. Some people with gastroenteritis may experience temporary lactose intolerance. However, some sources suggest that yogurt with live cultures may be tolerated as symptoms improve.
Comparison of Drinks for a Stomach Bug
| Drink Type | Benefits | Drawbacks & Cautions |
|---|---|---|
| Oral Rehydration Solution (ORS) | Optimal balance of fluids, salts, and sugar for maximum absorption. Essential for children and severe cases. | Less palatable taste than other drinks. Best to use commercial mixes. |
| Water | Readily available and easy to tolerate in small sips or as ice chips. | Does not replace lost electrolytes on its own. May not be absorbed as efficiently as ORS. |
| Clear Broth | Replaces sodium and is gentle on the stomach. | May lack other electrolytes like potassium. Choose low-sodium options. |
| Herbal Tea (Ginger/Peppermint) | Can soothe nausea and provide comfort. | Only effective with real ginger; commercial versions are sugary and ineffective. Ensure it's caffeine-free. |
| Sports Drink | Contains some electrolytes and sugar. | High in sugar, which can worsen diarrhea. Not optimally balanced for rehydration compared to ORS. |
| Commercial Ginger Ale | None (placebo effect at best). | High in sugar and often contains little to no real ginger. Can worsen diarrhea and bloating. |
| Caffeinated Beverages | None | Acts as a diuretic, potentially worsening dehydration. Can irritate the stomach. |
Transitioning to a Bland Diet
After successfully rehydrating for several hours and your symptoms have subsided, you can begin to introduce bland, easy-to-digest foods. The BRAT diet (bananas, rice, applesauce, toast) has been a traditional approach, though modern dietary guidelines suggest a wider range of bland foods is better to prevent nutritional deficiencies. Good options include cooked cereals, plain pasta, crackers, and plain chicken. Return to a normal diet slowly over the next few days.
Conclusion
For effective recovery from a stomach bug, knowing what drink helps with a stomach bug is key to preventing and treating dehydration. While commercial ginger ale is a myth, scientifically-backed choices like oral rehydration solutions, water, clear broth, and herbal teas are your best allies. By opting for these, you can manage your symptoms, keep your fluid levels balanced, and support your body's healing process. If symptoms of dehydration persist or worsen, it is important to contact a healthcare provider for medical advice.
