What to drink after eating chips? The ultimate guide to hydrating and balancing your body

October 7, 2025 •

4 min read

According to the American Heart Association, most Americans consume far more than the recommended 2,300 milligrams of sodium daily, often from snacks like chips. This excess salt triggers intense thirst and can cause bloating, making it crucial to know what to drink after eating chips?

Quick Summary

Eating salty chips causes the body to retain water and increases thirst as it tries to restore its fluid balance. The best options for rehydrating and helping your body flush out excess sodium are plain water and potassium-rich beverages, while sugary drinks should be avoided. The right drink can combat bloating and aid digestion effectively.

Key Points

Plain Water is Priority: Drinking plenty of plain water is the most effective way to help your body flush out the excess sodium from salty chips.
Embrace Potassium: Opt for potassium-rich drinks like coconut water or tomato juice to help counterbalance the high sodium intake and restore fluid balance.
Soothe with Herbal Tea: Herbal teas, especially ginger or peppermint, are great for relieving bloating and aiding digestion after eating salty and fatty foods.
Avoid Sugary Drinks: Skip the soda and other sugary beverages, as their high sugar content can worsen dehydration and bloating.
Be Mindful of Sodium Content: Check the labels of flavored juices and other seemingly healthy drinks, as they can sometimes contain hidden sodium.
Complement with Potassium-Rich Foods: For extra support, pair your drink with foods high in potassium, such as avocados or bananas, to help regulate your body's sodium levels.

Why Salty Snacks Impact Your Body's Balance

Consuming a bag of chips sends a surge of sodium into your system. When this happens, your body works to re-establish a healthy sodium-to-water ratio. As a result, water is drawn from your cells into your bloodstream to help dilute the sodium, leading to a couple of common side effects.

The Science Behind the Thirst and Bloat

Intense Thirst: Your brain signals for increased fluid intake as a primary way to correct the electrolyte imbalance. This is known as osmotic thirst.
Bloating and Water Retention: Your kidneys are signaled to hold onto extra water to help balance out the high sodium. This can lead to a puffy, bloated feeling, especially in your hands and feet.
Digestive Discomfort: High salt and fat intake can also slow down digestion, contributing to a feeling of fullness and discomfort.

The Best Drinks for Rehydration and Recovery

Choosing the right beverage is key to mitigating the negative effects of a salty snack. The goal is to rehydrate, help the kidneys flush out excess sodium, and soothe any digestive upset without adding more sugar or artificial ingredients that can worsen bloating.

Plain Water: The Top Choice

When it comes to rebalancing your system after a salty treat, plain water is your best ally. It's simple, effective, and contains no extra sugars or additives that can interfere with the rehydration process. Drinking ample water helps your kidneys flush out the excess sodium through urine, which is exactly what your body needs. Many nutritionists suggest drinking warm water, which can be even more effective for aiding digestion.

Potassium-Rich Drinks: Counteracting Sodium

Sodium and potassium work together to manage fluid balance in your body. When sodium levels are high, increasing your potassium intake can help restore equilibrium and support normal blood pressure.

Coconut Water: This natural beverage is a good source of potassium and other electrolytes, making it an excellent choice for replenishing after a salty snack.
Tomato Juice: A single cup of tomato juice is packed with potassium, providing a significant boost to help counteract the effects of high sodium.
Low-Fat Milk: Milk offers a good source of potassium, calcium, and protein, and its creaminess can also help soothe digestive irritation.

Herbal Teas: Soothe Bloating and Digestion

Some herbal teas are renowned for their digestive benefits and can provide relief from the bloating associated with overindulging in chips.

Ginger Tea: Known for its anti-inflammatory properties, ginger can help ease digestive discomfort and stimulate the digestive system.
Peppermint Tea: This tea can relax intestinal muscles and reduce gas buildup, helping to alleviate a bloated feeling.
Fennel Tea: Fennel is a carminative herb that helps relieve gas and bloating, making it a great option after a rich or salty meal.

Drinks to Avoid After Eating Chips

While some drinks might seem like a good idea, they can actually worsen the side effects of a high-sodium snack.

Sugary Soda and Sweet Tea: The sugar in these drinks can amplify feelings of thirst and bloating, as your body pulls more water to digest the sugar.
Excessive Alcohol: Alcohol is a diuretic and can further dehydrate you, compounding the effect of the salty chips. It is best to avoid it when trying to rebalance your system.
High-Sodium Juices or Broths: Check labels carefully, as some packaged juices and broths may have surprisingly high sodium content, which would be counterproductive.

Comparison of Post-Chip Beverages


Beverage	Primary Benefit	Electrolytes	Sugar	Bloating Impact
Plain Water	Flushes excess sodium, rehydrates effectively	No	None	Reduces
Coconut Water	Restores potassium balance, adds flavor	High	Natural	Reduces
Sugary Soda	None	None	High	Worsens
Herbal Tea	Soothes digestion, reduces gas	Some	None	Reduces

Beyond the Beverage: Combining with Food

For a more comprehensive approach to rebalancing your body, consider pairing your hydrating drink with potassium-rich foods. This dietary combination is one of the most effective ways to counteract excess sodium.

Add an Avocado: Half an avocado provides about 10% of your daily potassium needs.
Snack on a Banana: A classic choice, one medium banana offers 9% of the daily recommended potassium.
Include Leafy Greens: A cup of cooked spinach is an impressive source of potassium.
Have Some Yogurt: Plain yogurt contains probiotics that help digestion and also provides potassium.

Conclusion

While a bag of chips is a satisfying snack, the high sodium content can leave you feeling thirsty, bloated, and out of balance. The simplest and most effective solution is to reach for plain water, which helps your kidneys flush out the excess salt and rehydrates your body naturally. For an extra boost, consider potassium-rich options like coconut water or digestive herbal teas to soothe bloating. By choosing your post-chip beverage wisely and avoiding sugary or alcoholic drinks, you can quickly and effectively help your body recover and feel refreshed. For personalized nutrition advice, you can consult an expert like a registered dietitian.

Frequently Asked Questions

Chips are high in sodium. This causes an increase in the salt concentration in your blood, which signals your brain to make you feel thirsty in an attempt to rebalance your body's sodium-to-water ratio.

Yes, drinking extra water helps your kidneys flush out the excess sodium that causes water retention and bloating. Staying hydrated is key to relieving that puffy feeling.

While sports drinks contain electrolytes, many are also high in sugar, which can counteract the rehydration benefit and worsen bloating. Plain water or natural potassium-rich options like coconut water are often better choices.

Herbal teas like peppermint or ginger tea are excellent for reducing bloating. They can help soothe the digestive system and alleviate gas buildup naturally.

No, you should drink to rehydrate. However, you should avoid sugary sodas, sweet juices, and excessive alcohol, as these can negatively impact your body's balance.

Yes, incorporating foods rich in potassium, such as bananas, avocados, and leafy greens, can help your body restore its sodium-potassium balance more effectively.

For mild cases, you may begin to feel better within a few minutes of rehydrating. However, the time it takes to fully rebalance your fluid levels depends on how much salt was consumed and how much you hydrate afterwards.