What's the best thing to drink when you have vertigo? And what to avoid.

October 22, 2025 •

4 min read

Research indicates that dehydration is a common trigger for dizziness and vertigo, making proper fluid intake essential for maintaining inner ear balance. When the world feels like it's spinning, knowing what's the best thing to drink when you have vertigo? can provide immediate, comforting relief and help manage your symptoms effectively.

Quick Summary

Proper hydration is key for managing vertigo symptoms by stabilizing inner ear fluid balance and blood pressure. The best options include water, ginger tea, and electrolyte drinks, while caffeine and alcohol should be avoided due to their dehydrating and disruptive effects.

Key Points

Hydrate with Water: Drinking plenty of water is the most fundamental step to prevent dehydration, a common trigger for vertigo caused by inner ear fluid imbalances.
Embrace Ginger: Ginger tea can effectively reduce the nausea and dizziness that often accompany vertigo due to its natural anti-inflammatory and anti-nausea properties.
Limit Salt Intake: Excess sodium can disrupt the fluid balance in the inner ear, so limiting high-salt beverages and foods is crucial for managing symptoms.
Avoid Caffeine: Caffeine constricts blood vessels and acts as a diuretic, both of which can disrupt inner ear fluids and worsen vertigo episodes.
Steer Clear of Alcohol and Sugar: Both alcohol and high-sugar drinks can cause dehydration and disrupt blood sugar levels, contributing to dizziness and imbalance.
Replenish Electrolytes: If you've been sweating, electrolyte-rich drinks like coconut water can help restore the balance of essential minerals crucial for nerve function.
Pair with Hydrating Foods: Supplement your fluid intake by eating water-rich fruits and vegetables like watermelon and cucumbers.

The Importance of Hydration for Vertigo

Your inner ear contains a complex system of fluid-filled canals that are crucial for regulating balance. When you become dehydrated, the fluid volume and pressure in your inner ear can fluctuate, sending confusing signals to your brain and worsening vertigo symptoms. Staying consistently hydrated is therefore a foundational step in managing this condition.

Dehydration can also lead to a drop in blood pressure, which can cause lightheadedness or feelings of dizziness. Proper hydration ensures adequate blood flow to the brain, which is vital for preventing these sensations. By making mindful beverage choices, you can better regulate your body's fluid balance and reduce the frequency and intensity of your vertigo episodes.

The Best Drinks to Soothe Vertigo

Water

Plain water is your most important tool for fighting vertigo related to dehydration. Drinking an adequate amount throughout the day helps maintain stable fluid levels in the inner ear and supports healthy circulation. A good rule of thumb is to aim for about 6 to 8 glasses daily, though this can vary based on your activity level and climate. Monitoring your urine color, which should be light yellow or nearly clear, is a simple way to gauge your hydration status.

Ginger Tea

Ginger has long been celebrated for its ability to calm nausea and motion sickness, both common companions of vertigo. A simple cup of ginger tea can offer soothing relief from dizziness and an upset stomach. You can make it by steeping fresh, grated ginger root in hot water for about 5 minutes. For a touch of extra flavor, add a squeeze of lemon or a drizzle of honey.

Electrolyte-Rich Drinks

When your body is dehydrated, especially after sweating, it loses essential electrolytes like potassium and sodium. An imbalance of these minerals can affect nerve function and contribute to dizziness. Options like coconut water or commercial oral rehydration solutions can help replenish lost electrolytes and restore balance. When choosing a sports drink, look for a low-sugar option to avoid blood sugar fluctuations.

Herbal Teas

Certain herbal teas can provide additional soothing benefits without the diuretic effects of caffeine. Chamomile tea is known for its calming properties, which can help manage stress and anxiety often associated with vertigo. Peppermint tea can also help ease nausea. Always choose decaffeinated versions and avoid any with added sugar.

Drinks and Substances to Avoid

Just as some drinks can help, others can actively worsen vertigo symptoms. Avoiding these is just as important as choosing the right ones.

Caffeine

Found in coffee, many teas, soda, and energy drinks, caffeine is a potent stimulant that can constrict blood vessels and increase nerve sensitivity. This can impair blood flow to the inner ear and central nervous system, disrupting the delicate fluid balance required for equilibrium. Furthermore, caffeine is a diuretic, which promotes fluid loss and can lead to dehydration.

Alcohol

Alcohol is a notorious dehydrant that can severely worsen vertigo. It affects the composition of the inner ear fluid and acts as a central nervous system depressant, impairing the brain's ability to process balance signals. Even moderate alcohol consumption can trigger a vertigo attack, and chronic use can cause long-term damage.

High-Sugar Drinks

Beverages packed with sugar, like soda, some fruit juices, and many energy drinks, can cause rapid fluctuations in blood sugar levels. These sudden spikes and drops can trigger dizziness and instability. Opting for natural, low-sugar alternatives is a much safer choice.

High-Sodium Drinks

Excessive sodium intake can cause fluid retention and increase pressure within the inner ear. This is particularly problematic for those with Meniere's disease, where fluid buildup is a key issue. Many processed beverages contain hidden sodium, so checking labels is crucial.

A Comparison of Drinks for Vertigo


Feature	Beneficial Drinks	Drinks to Avoid
Examples	Water, Ginger Tea, Coconut Water, Herbal Teas	Coffee, Alcohol, Sugary Sodas, Energy Drinks
Effect on Hydration	Enhances and maintains proper hydration	Dehydrates the body through diuretic action
Effect on Inner Ear	Helps stabilize fluid pressure and volume	Disrupts fluid balance, increases pressure
Effect on Blood Flow	Supports healthy circulation to the brain	Can constrict blood vessels, reducing blood flow
Symptom Impact	Soothes nausea, reduces dizziness, promotes balance	Worsens dizziness, increases spinning sensations
Sugar/Sodium	Low or no sugar, low sodium	High in sugar and often high in sodium

The Role of Hydrating Foods

In addition to what you drink, consuming water-rich foods can significantly contribute to your overall hydration and nutrient intake. Fruits and vegetables like watermelon, cucumbers, oranges, and leafy greens are excellent choices. These foods not only provide hydration but are also rich in vitamins and minerals that support neurological health, such as vitamin C, potassium, and magnesium.

Eating a balanced diet with small, frequent meals can also prevent blood sugar dips that may trigger dizziness. Incorporating lean proteins and complex carbohydrates ensures a steady release of energy and helps stabilize blood sugar levels. Nutrient-dense foods, particularly those high in magnesium and vitamin B12, are also recommended for nerve function and overall balance.

Conclusion: Making Informed Choices for Balance

Managing vertigo often involves a multi-pronged approach that includes lifestyle modifications, but your beverage choices can have a profound and immediate impact. The best strategy is to prioritize simple, hydrating fluids like water and ginger tea while consciously avoiding common culprits like caffeine, alcohol, and sugary drinks. By making these informed dietary choices, you can effectively support your body's natural balance system and regain a sense of stability. As always, consult a healthcare professional for a comprehensive treatment plan, but remember that proper hydration is an accessible and powerful tool in your wellness arsenal.

For more in-depth information and specific exercises to help manage your symptoms, you can refer to the resources provided by the Vestibular Disorders Association.

Frequently Asked Questions

Yes, dehydration can trigger or worsen vertigo symptoms. When the body is dehydrated, it can cause a drop in blood pressure and disrupt the balanced fluid levels in the inner ear, which are necessary for proper balance.

Ginger is widely recognized for its natural anti-nausea and anti-inflammatory properties. Drinking ginger tea can help ease the nausea, dizziness, and motion sickness symptoms that are often associated with vertigo.

Yes, it is best to avoid or limit caffeine intake. Caffeine can constrict blood vessels, disrupt inner ear fluid balance, and contribute to dehydration, which can all exacerbate vertigo symptoms.

Yes, electrolyte-rich drinks like coconut water or oral rehydration solutions can be beneficial, especially if dehydration has caused an electrolyte imbalance. However, be mindful of high-sugar or high-sodium content in some sports drinks.

Alcohol can worsen feelings of dizziness, nausea, and imbalance. It acts as a dehydrant and can alter the volume and composition of the fluid in the inner ear, disrupting the balance system.

Aim to drink about 6 to 8 glasses of water daily. You can monitor your urine color—it should be light yellow or clear—to help gauge if you are adequately hydrated.

Yes, drinks high in sugar can cause fluctuations in your blood sugar levels. These rapid spikes and drops can trigger or worsen feelings of dizziness and instability.