What to Eat When Severely Dehydrated

October 22, 2025 •

4 min read

According to the National Library of Medicine, by the time you feel thirsty, you are likely already mildly dehydrated. When dehydration progresses to a severe stage, simply drinking plain water is not enough; your body also needs to replace lost electrolytes. Understanding what you should eat when severely dehydrated is crucial for a safe and effective recovery.

Quick Summary

Severe dehydration requires careful rehydration with both fluids and electrolytes, as water alone is insufficient. Replenish lost minerals and fluids with specific high-water-content foods and electrolyte-rich broths and solutions. Avoid overly sugary or salty items that can worsen the condition.

Key Points

Prioritize Electrolyte-Rich Foods: When severely dehydrated, focus on foods rich in sodium, potassium, and magnesium, not just water, to restore proper fluid balance.
Choose Broth-Based Soups: Warm broths are easy to digest and provide essential water and sodium, especially helpful for an upset stomach.
Incorporate High-Water-Content Fruits and Vegetables: Melons, cucumbers, and leafy greens are excellent for replenishing fluids and offer vitamins and minerals.
Eat Bland Starches to Ease Digestion: Simple carbohydrates like rice and toast are gentle on the stomach and can help transition back to solid food.
Avoid Dehydrating Beverages: Steer clear of sugary sodas, alcohol, and high-caffeine drinks, as they can exacerbate fluid loss.
Seek Medical Attention for Severe Symptoms: If confusion, dizziness, or lack of urination are present, seek professional medical help immediately as IV fluids may be necessary.

While drinking plain water is sufficient for mild dehydration, severe dehydration is a serious medical condition that requires careful rehydration with fluids and electrolytes, and potentially medical supervision. Electrolytes like sodium and potassium are vital for fluid balance and cell function, and are lost during significant fluid loss from sweating, vomiting, or diarrhea. The right foods can significantly aid in this recovery process by providing both water and essential minerals.

Foods with High Water and Electrolyte Content

Soups and Broths

Chicken or Vegetable Broth: Offers a combination of water, sodium, and other electrolytes in an easily digestible form. A warm, savory broth can be comforting for an upset stomach. Chicken noodle soup also provides additional nutrients.
Gazpacho: This raw, cold vegetable soup is made from water-rich vegetables like tomatoes and cucumbers, providing both fluids and electrolytes.

Water-Rich Fruits

Fruits are an excellent way to replenish fluids, vitamins, and electrolytes.

Watermelon: Made of approximately 92% water, watermelon is a highly hydrating and refreshing choice. It also contains lycopene and antioxidants.
Strawberries: Composed of 91% water, these berries also provide vitamin C and fiber.
Oranges: With about 86% water content, oranges offer fluids and a boost of vitamin C.
Melons (Cantaloupe and Honeydew): These fruits are high in water and also good sources of potassium.

Hydrating Vegetables

Many vegetables are over 90% water, making them perfect for rehydration.

Cucumber: Composed of 96% water, cucumbers have the highest water content of any solid food.
Lettuce (Iceberg and Romaine): Both types of lettuce have over 95% water content and can be easily added to salads.
Celery: Another vegetable with 95% water, celery also provides fiber.
Tomatoes: At 94% water, tomatoes are rich in lycopene and potassium.

Dairy and Dairy Alternatives

Milk (Skim and Low-Fat): Milk is an effective rehydrator, containing water, protein, carbohydrates, and electrolytes like potassium and calcium. The nutrients help the body retain fluids longer than water alone. Avoid if you have vomiting or diarrhea.
Yogurt: Yogurt has a high water content and provides protein, calcium, and probiotics that aid digestion.

Bland Starches

Rice, Toast, Crackers: These bland foods, part of the traditional BRAT diet (Bananas, Rice, Applesauce, Toast), are easy on the stomach, and can help to ease back into eating solids after experiencing symptoms like vomiting or diarrhea. White rice is more binding and easier to digest than brown.

Comparison of Hydrating Foods


Food/Drink	Water Content	Key Electrolytes	Digestibility	Best For
Oral Rehydration Solution (ORS)	High	Sodium, Potassium, Glucose	Excellent	Medical recovery from severe fluid loss
Broth-based Soup	High	Sodium, Potassium	Excellent	Nausea, vomiting, diarrhea
Watermelon	Very High (~92%)	Potassium, Magnesium	Good	Replenishing fluids and vitamins
Cucumber	Very High (~96%)	Potassium, Magnesium	Excellent	Refreshing fluid and mineral intake
Skim Milk	High (~89%)	Potassium, Calcium, Sodium	Good	Post-exercise recovery, poor appetite
Bananas	High (~76%)	Potassium	Good	Replacing potassium lost from illness
Plain Rice/Toast	Low	Sodium (if salted)	Excellent	Easing back into solid foods

What to Avoid

When severely dehydrated, certain foods and drinks can worsen your condition.

Excessive Sugar: Sugary drinks like soda and some sports drinks can draw water from your body and potentially worsen diarrhea.
Caffeine and Alcohol: Both act as diuretics, causing increased urination and fluid loss.
High-Fat Foods: Heavy, fatty foods like fried items can be difficult to digest and upset a sensitive stomach.
Very Salty Snacks (without liquid): Eating very salty foods like pretzels or chips without also drinking fluids will make you thirstier and can further disrupt fluid balance.

The Critical Need for Electrolytes

Electrolytes are minerals that have an electric charge and help regulate the body's fluid balance. In severe dehydration, the body loses both water and these crucial minerals. Drinking plain water in large quantities can actually dilute the remaining electrolytes, which can lead to a condition called hyponatremia (low sodium). This is why oral rehydration solutions (ORS), broths, or foods containing a balance of sodium, potassium, and glucose are recommended over plain water for moderate to severe cases. Glucose helps the small intestine absorb water and sodium more effectively. For cases of severe dehydration, seek immediate medical attention; hospital treatment with IV fluids may be necessary to quickly restore the body's fluid and electrolyte balance.

Conclusion

For those who are severely dehydrated, rehydration is a delicate process that requires more than just water. Focus on consuming foods and drinks that provide a careful balance of fluids and electrolytes, such as broths, hydrating fruits and vegetables, and oral rehydration solutions. Remember that severe dehydration is a serious condition. If symptoms persist or worsen, professional medical advice is essential to ensure a full and safe recovery. Oral Rehydration Therapy is a scientifically supported method for managing dehydration through controlled oral intake.

Frequently Asked Questions

For severe dehydration, water alone is insufficient because the body also loses vital electrolytes like sodium and potassium. Drinking large amounts of plain water can further dilute the remaining electrolytes, potentially causing serious complications.

Excellent food sources for replacing electrolytes include bananas and potatoes for potassium, broths and salted nuts for sodium, and spinach and avocado for magnesium.

While sports drinks contain electrolytes and sugar, they can be high in sugar and may not be ideal, especially if you have diarrhea. For severe cases, an oral rehydration solution (ORS) with a specific balance of sugar and salt is more effective.

If you are struggling with nausea and vomiting, start with small, frequent sips of clear liquids like broth, oral rehydration solutions, or coconut water. Sucking on electrolyte ice pops can also gently introduce fluids into your system.

Eating moderately salty snacks, like crackers or pretzels, can help replenish sodium lost from sweating. However, it's crucial to pair them with plenty of fluids; eating salty foods without enough liquid will make you even thirstier.

Signs of severe dehydration include little to no urination, extreme thirst, dry skin, confusion, or dizziness. If you experience these symptoms, you should seek immediate medical help, as IV fluids may be necessary.

Avoid drinks with excessive sugar or caffeine, alcohol, and heavy, fatty foods. These can worsen dehydration, upset your stomach, or interfere with effective rehydration.