What Drink Replenishes Electrolytes After Diarrhea?

December 15, 2025 •

4 min read

According to the World Health Organization, oral rehydration solutions have saved millions of lives globally by preventing severe dehydration, especially in children, during bouts of diarrhea. This makes it a crucial first line of defense, but many effective store-bought and natural options exist for replenishing your body's lost electrolytes.

Quick Summary

This guide details the best rehydration drinks to consume after a bout of diarrhea, including commercial oral rehydration solutions, coconut water, broths, and homemade recipes. It explains why plain water is insufficient and which drinks to avoid, such as high-sugar sodas and juices.

Key Points

Oral Rehydration Solution (ORS): Commercial products like Pedialyte are optimally balanced for rapid rehydration after diarrhea, effective for all ages.
Coconut Water: An excellent natural source of potassium and other electrolytes, unsweetened coconut water is a healthy option for replenishment.
Plain Water is Insufficient: While important for hydration, water alone does not replace the crucial sodium, potassium, and chloride lost from diarrhea.
Homemade Electrolyte Drinks: A DIY solution of water, sugar, and salt can be an effective and inexpensive alternative when prepared correctly.
Avoid Sugary Drinks: Sodas, undiluted juices, and sports drinks with high sugar content can worsen diarrhea and hinder recovery.
Broth for Sodium: Clear broths are a great way to replace lost sodium and fluids, and they can be soothing to the stomach.
Listen to Your Body: Start with small, frequent sips of fluid and gradually increase intake. If you have underlying health conditions, consult a doctor.

Why Plain Water Isn't Enough for Rehydration After Diarrhea

When experiencing diarrhea, your body loses more than just fluids; it expels vital minerals known as electrolytes, such as sodium, potassium, and chloride. Plain water can rehydrate you but does not contain these essential minerals. Replenishing electrolytes is crucial for nerve function, muscle contractions, and maintaining proper fluid balance. An imbalanced electrolyte level can lead to complications like muscle cramps, fatigue, and weakness, even if you are drinking plenty of water. For this reason, selecting a drink that can restore both water and electrolyte levels is essential for a quicker and safer recovery.

The Best Drinks for Electrolyte Replenishment

Several options, both commercial and natural, are highly effective for replenishing electrolytes lost from diarrhea. It is best to stick to these options and avoid drinks high in sugar, like sodas, which can exacerbate diarrhea.

Oral Rehydration Solutions (ORS)

For effective and balanced rehydration, Oral Rehydration Solutions (ORS) are specifically formulated with the correct proportions of sugar and salts. Products like Pedialyte are a popular and effective choice for both adults and children, as they have a lower sugar content than most sports drinks. You can also find ORS in powder form, which you can mix with water according to the package directions. The precise balance in these solutions helps your body absorb fluids more efficiently.

Coconut Water

As a natural option, coconut water is rich in several electrolytes, most notably potassium, along with smaller amounts of sodium, calcium, and magnesium. Choosing an unsweetened variety is best to avoid adding excess sugar. For optimal rehydration, adding a pinch of salt can increase its sodium content, making it an excellent natural electrolyte beverage.

Broths and Soups

Sipping on clear, low-sodium chicken or vegetable broths provides fluids, sodium, and other minerals that can help restore electrolyte balance. Warm broth can also be very soothing to an upset stomach. Avoid creamy or fatty soups, which can be difficult to digest during recovery.

Homemade Electrolyte Drink

If commercial solutions aren't available, you can make your own effective rehydration drink at home using simple ingredients. A common recipe involves mixing 1 liter of clean water with 6 teaspoons of sugar and ½ teaspoon of salt. Some recipes also add a bit of orange juice for extra flavor and potassium. The specific quantities are important to ensure proper absorption and effectiveness.

Electrolyte-Enhanced Water

Some brands offer bottled water with added electrolytes. These can be a low-calorie, low-sugar alternative to sports drinks and are widely available. Always check the label to ensure they contain adequate electrolyte levels without excessive sugar or artificial additives.

Comparison of Electrolyte Replacement Drinks


Drink Type	Electrolyte Balance	Sugar Content	Sodium Level	Best For	Considerations
Oral Rehydration Solution (ORS)	Optimized balance of sodium and glucose for absorption.	Low, ideal for rehydration.	High, suitable for replenishing significant losses.	All ages, mild to moderate dehydration.	Most effective, but may not appeal to all tastes.
Coconut Water (Unsweetened)	High in potassium, lower in sodium.	Low, natural sugars.	Low naturally, can be enhanced with added salt.	Natural option, especially for potassium replenishment.	May need added salt for optimal sodium intake.
Sports Drinks	Contains electrolytes, but often unbalanced.	High, can worsen diarrhea.	May lack sufficient sodium for severe loss.	Moderate exercise, not ideal for diarrhea due to high sugar.	Use with caution; dilute or opt for lower-sugar varieties.
Clear Broths	High in sodium, contains other minerals.	None.	High, excellent for sodium replacement.	Soothing option for upset stomach, especially sodium loss.	May not provide comprehensive electrolyte profile.
Homemade ORS	Balanced formula (with proper recipe).	Controllable via recipe.	Controllable via recipe.	Cost-effective and customizable solution.	Requires careful measurement to ensure safety and effectiveness.

Conclusion: Choosing the Right Drink for Recovery

When dealing with diarrhea, the primary goal is to prevent dehydration by replenishing lost fluids and essential electrolytes. While plain water is a start, it is insufficient on its own. Commercial oral rehydration solutions, coconut water, broths, and well-made homemade mixtures are all viable options. For children and vulnerable populations, medical professionals highly recommend a commercial ORS for its scientifically proven balance. For others, natural alternatives like unsweetened coconut water or clear broth can also be very effective. It is critical to avoid sugary drinks, alcohol, and caffeine, as these can irritate the digestive system and hinder recovery. If diarrhea persists for more than 48 hours or is accompanied by severe symptoms, consult a healthcare provider immediately.

The Role of Potassium and Sodium in Rehydration

Potassium and sodium are two of the most critical electrolytes lost during diarrhea and are vital for recovery. Potassium helps with muscle contractions and nerve signals, while sodium is essential for maintaining fluid balance in the body. A rehydration drink containing a proper ratio of both can significantly speed up recovery by restoring the body's natural functions. The presence of a small amount of sugar (glucose) is also important in ORS, as it helps the body absorb sodium and water more effectively.

Frequently Asked Questions

While Gatorade contains electrolytes, many types also have a high sugar content which can worsen diarrhea symptoms and dehydration. It is often better to choose a commercial oral rehydration solution (ORS) like Pedialyte, which has a more balanced and lower sugar formula, or a natural alternative.

No, it is generally not recommended to give sports drinks to children with diarrhea. Pediatric experts advise using specific oral rehydration solutions (ORS) designed for children, as sports drinks contain too much sugar and an improper balance of electrolytes.

A common recipe is to mix 1 liter of clean water with 6 teaspoons of sugar and ½ teaspoon of salt. Boil the water first and let it cool. Carefully measure the ingredients for safety and effectiveness.

Unsweetened coconut water is naturally rich in electrolytes, especially potassium. It also contains small amounts of sodium, calcium, and magnesium, making it an excellent natural choice for restoring balance. Adding a pinch of salt can improve its sodium levels.

Avoid foods and drinks with high sugar content, including sodas, sweet fruit juices, and sugary sports drinks. Also, steer clear of caffeine, alcohol, fatty foods, and rich dairy products (except for probiotic yogurt).

It is best to take small, frequent sips of an appropriate rehydration drink throughout the day, rather than drinking large quantities at once. Continue until symptoms subside and you feel replenished.

If diarrhea lasts more than 48 hours, or if you experience signs of severe dehydration such as dizziness, sunken eyes, or little to no urination, you should seek medical attention. This is especially important for infants and the elderly.