The Primary Goal: Rehydration and Electrolyte Balance
When dealing with an upset stomach and diarrhea, the body loses significant amounts of fluid and electrolytes, including sodium and potassium. Dehydration is the most serious risk, especially for young children and older adults. Therefore, the primary goal of any liquid intake is to replenish these lost fluids and minerals effectively.
Sipping liquids slowly and frequently is key to preventing further nausea or vomiting. Instead of large gulps, take small sips every few minutes to help your stomach tolerate the intake. For severe cases, sucking on ice chips may be the best starting point until you can handle more fluids.
Recommended Drinks for Upset Stomach and Diarrhea
Oral Rehydration Solutions (ORS)
For effective rehydration, especially in moderate to severe cases, oral rehydration solutions (ORS) like Pedialyte are often recommended. These solutions are specifically formulated with the ideal balance of water, glucose, and electrolytes to maximize absorption. Unlike many sports drinks, they have a lower sugar content, which is crucial since too much sugar can actually worsen diarrhea. ORS are available in ready-to-drink liquids, powders, and even frozen pops.
Clear Broths
Clear broths, such as chicken or beef bouillon, are an excellent choice. They contain both water and sodium, helping to replenish some of the electrolytes lost. A warm broth can be particularly soothing for an upset stomach and easy to digest. Make sure to stick to clear varieties and avoid cream-based soups.
Herbal Teas
Certain herbal teas can help calm the digestive system:
- Ginger Tea: Ginger has long been used as a natural remedy for nausea and vomiting. A cup of ginger tea can help soothe the stomach and provide additional fluids. To make it, simmer fresh ginger root in water for about five minutes.
- Chamomile Tea: Traditionally used to ease intestinal issues like gas, indigestion, and diarrhea, chamomile tea can have a calming effect. Ensure it is decaffeinated.
- Peppermint Tea: While helpful for some, peppermint can cause heartburn in others. However, for those who tolerate it, it can be effective for easing an upset stomach.
Watered-Down Juice
For a change from water or plain broth, clear juices like apple or white grape can be diluted with water. Diluting the juice helps to lower the sugar concentration, which can be irritating to the digestive system. Avoid pulpy and highly acidic juices like orange or citrus, as they can be too harsh.
Coconut Water
Unsweetened coconut water can be a good source of natural electrolytes like potassium, which is often depleted during diarrhea. Choose a plain, unsweetened variety to avoid adding unnecessary sugar.
What to Avoid When You Have Diarrhea
Just as important as knowing what to drink is knowing what to avoid to prevent aggravating symptoms:
- Caffeinated Drinks: Coffee, caffeinated sodas, and some teas can act as a diuretic and stimulate the digestive system, potentially worsening diarrhea.
- High-Sugar Drinks: Excess sugar can pull water into the digestive tract, making diarrhea worse. This includes regular sodas, fruit punch, and sugary sports drinks.
- Alcohol: Alcohol can irritate the stomach lining and disrupt the fluid balance in your body.
- Dairy Products: Non-cultured dairy, like milk and ice cream, can be difficult to digest for an inflamed gut and may worsen symptoms due to lactose. Cultured products like kefir may be different, but should be approached with caution.
Comparison of Rehydration Drinks
| Drink Type | Primary Benefit | Sodium Content | Sugar Content | Best For | What to Watch For |
|---|---|---|---|---|---|
| Oral Rehydration Solution (ORS) | Optimal electrolyte replenishment and fluid balance | High | Low (Balanced for absorption) | Moderate to severe dehydration; stomach flu | Taste might be unfamiliar; more expensive |
| Clear Broth | Replenishes sodium and is soothing | High | Very low | Mild dehydration and nausea; providing comfort | May not fully replace all electrolytes; can be high in sodium |
| Ginger Tea | Soothes nausea and provides fluid | None | Low (if unsweetened) | Nausea and mild stomach discomfort | Effectiveness may vary by individual; may cause heartburn at high doses |
| Watered-Down Juice | Provides fluid and some electrolytes | None | Low (when diluted) | Providing hydration and a different flavor | Can still be sugary; avoid acidic varieties |
| Sports Drink | Replenishes electrolytes | Medium | High | Rehydration after intense exercise; not ideal for diarrhea | Excess sugar can worsen diarrhea; high sugar can cause bloating |
| Plain Water | Basic hydration | None | None | Basic hydration for mild cases | Does not replace lost electrolytes effectively |
When to Seek Medical Attention
While many cases of upset stomach and diarrhea resolve with at-home care, certain symptoms warrant a doctor's visit. If you or a child experience signs of severe dehydration, a high fever, bloody or black stools, or severe abdominal pain, seek medical help immediately.
Conclusion
When a bout of upset stomach and diarrhea strikes, the best drink choice depends on the severity of symptoms and your personal tolerance. The top priority should always be rehydration and electrolyte balance. For most cases, sipping on oral rehydration solutions, clear broths, or herbal teas is the most effective approach to soothe your stomach and aid recovery. Plain water is good for basic hydration but does not replenish electrolytes alone. By avoiding irritating beverages like sugary sodas and alcohol, and listening to your body, you can support a quicker return to health. For more information on treatment, you can visit the National Institute of Diabetes and Digestive and Kidney Diseases at https://www.niddk.nih.gov.
