What is the best drink to rehydrate when sick?

January 10, 2026 •

4 min read

Dehydration can significantly delay recovery from illness, as the body loses vital fluids and electrolytes through fever, vomiting, and diarrhea. Knowing what to drink is crucial for a faster and smoother recovery.

Quick Summary

Replenishing lost fluids and electrolytes is essential for a quicker recovery when ill. This guide details the most effective drinks, from oral rehydration solutions and broths to teas, while highlighting which beverages to avoid.

Key Points

Prioritize Electrolyte-Rich Drinks: For significant fluid loss due to vomiting, diarrhea, or fever, opt for oral rehydration solutions (ORS) or diluted sports drinks to restore vital minerals.
Soothe with Warm Liquids: Warm broths and herbal teas, especially ginger or peppermint, can help relieve sore throats, congestion, and nausea while hydrating.
Opt for Natural Electrolytes: Coconut water is a good, natural source of electrolytes, particularly potassium, without the high sugar of many commercial drinks.
Dilute Sugary Drinks: If using sports drinks or juice, dilute them with water to reduce the sugar concentration and prevent it from worsening diarrhea.
Avoid Dehydrating Beverages: Stay away from caffeine (coffee, black tea, energy drinks) and alcohol, as they act as diuretics and can worsen dehydration.
Seek Medical Advice for Severe Symptoms: If you cannot keep fluids down, or experience severe symptoms of dehydration like confusion or rapid heart rate, seek immediate medical care.

The Importance of Rehydration When Ill

When fighting an illness, your body is working overtime, and this process can lead to significant fluid loss. A fever increases sweating to regulate body temperature, while gastrointestinal issues like vomiting and diarrhea cause rapid depletion of both fluids and electrolytes, such as sodium and potassium. Electrolytes are essential minerals that help maintain fluid balance, regulate nerve function, and support muscle contractions. Replacing these lost fluids and electrolytes is a cornerstone of effective recovery, as dehydration can exacerbate symptoms like headaches, dizziness, and fatigue. Plain water is vital, but it may not be sufficient on its own if electrolyte levels are significantly low. Therefore, choosing the right drinks is crucial to support your body's healing process.

Top Drinks to Rehydrate and Soothe

Oral Rehydration Solutions (ORS)

For moderate dehydration, particularly when accompanied by vomiting or persistent diarrhea, a commercial oral rehydration solution (ORS) is often the most effective choice. Products like Pedialyte contain a precise balance of water, sugar, and electrolytes designed to maximize absorption in the intestines. The sugar and sodium in ORS work together to help the body draw in and retain fluids more efficiently. ORS is especially beneficial for children and older adults who are at higher risk of complications from dehydration. For adults, sports drinks can be used but should be diluted to lower their high sugar content, which can worsen diarrhea.

Broth and Soups

Warm, savory liquids like chicken or vegetable broth offer both hydration and essential nutrients. Broths are excellent sources of sodium, which helps replenish lost electrolytes, and the warmth can be very soothing for a sore throat or congestion. Chicken soup, in particular, is an age-old remedy for a reason, providing protein and having a mild anti-inflammatory effect. For those with upset stomachs, clear broth is often better tolerated than solid food.

Coconut Water

As a natural source of electrolytes, coconut water is a popular choice for rehydration, particularly for its high potassium content. It's a great alternative to high-sugar sports drinks and provides some natural carbohydrates for energy. While it effectively replenishes fluids, some people with sensitive stomachs may find it causes bloating. Unsweetened varieties are the best option.

Herbal Teas

Certain herbal teas can provide both soothing relief and hydration. Ginger tea is renowned for its anti-nausea properties, while peppermint tea can help clear congestion. Adding a spoonful of honey to warm lemon water or herbal tea can soothe a sore throat, but honey should never be given to infants under one year old.

Plain Water

Water remains the most fundamental and accessible option for hydration. It is perfect for mild dehydration. Sip water frequently throughout the day to keep your body replenished. If you are experiencing significant fluid loss from vomiting or diarrhea, however, you may need an electrolyte-rich option in addition to water.

Comparison Table: Rehydration Drinks at a Glance


Drink	Best For	Electrolyte Profile	Sugar Content
Oral Rehydration Solution (ORS)	Moderate dehydration, vomiting, diarrhea	Optimal balance of sodium, potassium, and glucose	Precise, balanced
Broth/Soup	Sore throat, congestion, nausea	Rich in sodium, some potassium	Low (unless sweetened)
Coconut Water	General hydration, potassium replenishment	High in potassium, moderate sodium	Low to moderate, natural
Herbal Tea	Soothing throat, nausea (ginger, peppermint)	Very low to none	Low (can add honey)
Diluted Fruit Juice/Sports Drinks	Mild dehydration, energy boost	Good, but imbalanced compared to ORS	High, must dilute to avoid diarrhea

What to Avoid When You're Sick

Certain drinks can hinder recovery by worsening dehydration or other symptoms. You should avoid the following until you are feeling better:

Caffeinated Beverages: Coffee, black tea, and energy drinks are diuretics, meaning they cause increased urination and can worsen dehydration.
Alcohol: Like caffeine, alcohol has a dehydrating effect and can weaken the immune system, prolonging illness.
High-Sugar Drinks: Sugary sodas and undiluted juices can draw water into the intestines, potentially worsening diarrhea.
Excessive Dairy: While yogurt can be beneficial for its probiotics, some people find that milk products can thicken mucus and increase congestion.

Homemade Electrolyte Solutions

For mild to moderate dehydration, a homemade solution can be a good alternative to store-bought options. A simple, effective recipe involves mixing clean water with specific amounts of salt and sugar to aid fluid absorption. Please consult a healthcare provider for advice on the best rehydration strategy for your specific needs.

Here is a simple recipe to make a basic homemade ORS:

1 liter of clean water
½ teaspoon of salt
6 teaspoons of sugar
Mix until dissolved and sip slowly throughout the day.

Note: This is a general recipe and should not replace commercial ORS for treating moderate to severe dehydration in children without medical guidance.

Conclusion: The Final Verdict

For the most effective rehydration when sick, your choice of drink depends on your specific symptoms and the severity of your dehydration. For mild dehydration, plain water is fine. However, if you are experiencing significant fluid loss from vomiting or diarrhea, a commercial oral rehydration solution (ORS) like Pedialyte provides the optimal balance of electrolytes and sugar to ensure rapid and effective rehydration. If you have nausea, a warm broth or herbal tea can be soothing. Always avoid dehydrating drinks like caffeine and alcohol. If your symptoms are severe or persist, seek medical attention immediately. Remember to listen to your body and rehydrate slowly to help it recover as quickly as possible. To learn more about dehydration symptoms, visit a reputable source like the Mayo Clinic.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for diagnosis and treatment.

Frequently Asked Questions

For a sick child, an oral rehydration solution (ORS) like Pedialyte is often recommended, especially with diarrhea or vomiting. Always consult a pediatrician for guidance on the correct dosage and type of fluid.

Most commercial ginger ales and sodas contain a high amount of sugar, which can actually worsen diarrhea. While some find the fizz settling, herbal ginger tea or small sips of diluted, flat soda are safer options. Look for products with real ginger, not artificial flavoring.

An ORS is recommended for moderate dehydration, particularly when fluids and electrolytes have been lost through significant vomiting, diarrhea, or high fever. For mild dehydration, plain water is usually sufficient.

While homemade recipes exist, it is not recommended to treat significant dehydration this way, especially for children, as it can lead to an incorrect balance of salts and sugars. Pre-packaged commercial ORS is safer and more effective for moderate dehydration.

Signs of severe dehydration include dizziness, confusion, rapid heart rate, low blood pressure, sunken eyes, and not urinating or urinating very dark yellow urine. If these symptoms occur, seek immediate medical attention.

Milk contains electrolytes and can be hydrating, but some people feel it thickens mucus when congested. Yogurt, however, contains probiotics that can be beneficial for gut health. Listen to your body and switch to clear liquids if dairy causes discomfort.

If nausea makes drinking difficult, try sipping small amounts of fluid very slowly. You can also suck on ice chips or popsicles made from broth or diluted electrolyte drinks. Chilled beverages are sometimes better tolerated than warm ones.