What to drink when you're extremely dehydrated?

January 8, 2026 •

3 min read

The human body is composed of up to 60% water, and losing a fraction of this can cause significant distress. When faced with extreme dehydration, simply drinking plain water may not be enough to restore the crucial balance of fluids and electrolytes needed for proper bodily function.

Quick Summary

Severe dehydration necessitates targeted rehydration, often requiring oral rehydration solutions (ORS) or electrolyte-rich drinks to replenish lost salts and sugars. Timely action is essential to avoid serious health complications, and medical evaluation may be necessary in extreme cases.

Key Points

Electrolyte Replenishment: For extreme dehydration, water alone is insufficient; you need electrolytes like sodium and potassium to rebalance your body's fluids.
Optimal Choice is ORS: Oral rehydration solutions (ORS) provide the ideal balance of salts and glucose for maximum absorption during severe dehydration.
Careful with Sports Drinks: Many sports drinks are high in sugar and should be diluted with water or avoided in favor of ORS, especially during illness.
Homemade Alternative: A simple and effective ORS can be made at home using a specific ratio of water, salt, and sugar if commercial options are unavailable.
Know When to Get Help: Severe dehydration is a medical emergency. If symptoms include confusion, fainting, or an inability to keep fluids down, seek immediate medical attention.
Avoid Dehydrating Drinks: Steer clear of caffeinated and alcoholic beverages, as they can accelerate fluid loss and worsen your condition.

The Urgent Need for Electrolytes

When the body experiences extreme dehydration, it loses more than just water; it also loses vital electrolytes such as sodium, potassium, and chloride. These minerals are essential for nerve function, muscle contractions, and maintaining fluid balance. Without them, drinking plain water can be less effective and potentially dangerous, as it can further dilute the already low levels of these minerals. This is especially true for those with conditions causing rapid fluid loss, like vomiting or diarrhea. Oral rehydration solutions (ORS) are specifically formulated to provide the precise balance of water, glucose, and electrolytes needed for optimal absorption and recovery.

The Best Drinks for Rehydration

Oral Rehydration Solutions (ORS)

For moderate to severe dehydration, a pre-packaged ORS is often the best choice. These solutions are available over-the-counter and contain the optimal balance of salts and sugars to facilitate rapid fluid absorption in the gut. They are a clinically proven method for replenishing lost fluids and electrolytes. Brands like Pedialyte are well-known examples, and are safe for both adults and children.

Sports Drinks

In situations involving exercise or moderate sweat loss, sports drinks can be a good option. The sugar content helps the body absorb water faster, and they contain electrolytes like sodium and potassium. However, not all sports drinks are created equal; many contain excessive amounts of sugar, which can actually worsen dehydration. It is best to choose a less-sugary option or dilute it with water.

Coconut Water

Naturally rich in potassium, coconut water can be a refreshing and hydrating option. It's a natural source of electrolytes, making it a good alternative for those who prefer a less processed beverage. However, its sodium content is typically lower than that of commercial ORS, so it may not be sufficient for severe fluid and salt depletion.

Broths and Soups

Clear broths and soups are excellent for rehydration, particularly if dehydration is accompanied by illness. The salty, liquid base helps replenish sodium and provides an easily digestible source of fluid. They can be especially soothing for an upset stomach.

What to Avoid When Dehydrated

Certain beverages can hinder the rehydration process and should be avoided or consumed in extreme moderation when dehydrated:

Caffeinated drinks: Coffee, tea, and energy drinks contain caffeine, a diuretic that can increase fluid loss through urination.
Alcohol: Like caffeine, alcohol is a diuretic and can exacerbate dehydration.
High-sugar sodas and fruit juices: The high concentration of sugar can pull water out of your cells and into the intestines, potentially worsening diarrhea and fluid loss.

DIY Oral Rehydration Solution (ORS)

If you don't have access to a pre-packaged ORS, you can create a safe and effective homemade version. This recipe is based on recommendations from health organizations:

1 liter (approx. 4 cups) of water
6 level teaspoons of sugar
½ level teaspoon of salt
(Optional) A flavoring agent, such as a splash of lemon juice or a small amount of fruit puree, to improve taste.

Ensure all ingredients are properly measured and stirred until dissolved. Sip this solution slowly over a few hours to avoid upsetting your stomach.

Drink Comparison for Extreme Dehydration


Drink Type	Electrolyte Content	Sugar Level	Speed of Rehydration	Best For...
Oral Rehydration Solution (ORS)	High (Balanced)	Low	Fastest	Severe dehydration, illness (vomiting/diarrhea)
Sports Drink	Medium	Variable (often high)	Fast	Post-strenuous exercise, moderate sweating
Coconut Water	Medium (High Potassium)	Low	Moderate	Natural rehydration, not for severe cases
Clear Broth	Medium (High Sodium)	Zero	Moderate	Dehydration with illness or stomach upset
Plain Water	None	Zero	Slowest	Mild dehydration, not recommended for extreme cases

When to Seek Medical Attention

Extreme dehydration can quickly become a medical emergency, especially in vulnerable populations like children and older adults. It's crucial to know the signs of severe dehydration and seek immediate medical help if they appear. Symptoms include extreme thirst, lack of urination, rapid heart rate, low blood pressure, confusion, or fainting. If you cannot keep fluids down due to vomiting, intravenous (IV) fluids may be necessary for rapid and effective rehydration. For more information on recognizing severe symptoms, consult resources from trusted medical institutions such as the Mayo Clinic.

Conclusion

For extreme dehydration, replenishing both water and electrolytes is paramount for a safe recovery. While plain water is sufficient for mild dehydration, it is inadequate when the body has lost a significant amount of salts and sugars. Oral rehydration solutions (ORS) and other electrolyte-rich drinks are the most effective way to restore your body's balance. Always prioritize hydration and seek medical attention if symptoms of severe dehydration persist or worsen.

Frequently Asked Questions

No, for extreme dehydration, drinking plain water is not enough. You also need to replace the essential electrolytes, such as sodium and potassium, that are lost along with fluids. Just drinking plain water can further dilute the remaining electrolytes.

Signs of severe dehydration include extreme thirst, dizziness, confusion, lack of urination, and a rapid heartbeat. In infants, signs can include sunken eyes and no tears when crying.

An Oral Rehydration Solution (ORS) is the fastest and most effective way to rehydrate when severely dehydrated. They contain a specific balance of water, glucose, and electrolytes for rapid absorption.

Sports drinks can be useful after heavy exercise, but for severe dehydration due to illness like vomiting or diarrhea, an ORS is better. Many sports drinks contain too much sugar, which can negatively impact rehydration.

You should seek immediate medical help if you experience symptoms of severe dehydration like fainting, seizures, or confusion. If you can't keep fluids down due to vomiting, IV fluids may be necessary.

Coconut water is a natural source of potassium and is hydrating, but it generally has lower sodium content than commercial ORS. It may not be sufficient for severe electrolyte loss.

A simple homemade ORS can be made by mixing 1 liter of water with 6 level teaspoons of sugar and ½ level teaspoon of salt. Sip slowly to allow your body to absorb the fluid.