Why drink Gatorade when sick? Weighing hydration benefits against sugar content

October 11, 2025 •

4 min read

During illness, dehydration can occur rapidly, and severe cases may even require hospitalization. Understanding why drink Gatorade when sick involves weighing the benefits of electrolyte replacement against the drawbacks of high sugar content, which can sometimes worsen symptoms.

Quick Summary

Gatorade can replenish electrolytes lost during illness, aiding hydration. However, its high sugar content can exacerbate symptoms like diarrhea, making lower-sugar alternatives often a better choice.

Key Points

Electrolyte Replacement: Gatorade helps replenish sodium and potassium lost through vomiting, diarrhea, and fever, which can aid in preventing dehydration.
High Sugar Risk: Traditional Gatorade's high sugar content can sometimes worsen diarrhea symptoms by drawing extra water into the intestines.
Low-Sugar Alternatives: For illness, low-sugar options like Gatorlyte, G Zero, or diluted regular Gatorade can provide electrolytes without the potential for gastrointestinal upset from excess sugar.
Better Options for Stomach Issues: Oral rehydration solutions like Pedialyte are often superior for severe vomiting or diarrhea, as they offer a more balanced and effective electrolyte-to-sugar ratio.
Not for Daily Use: For general hydration during minor illness, plain water is the best and most calorie-conscious option; electrolyte drinks are not typically necessary.
Consider Health Conditions: Individuals with diabetes, kidney disease, or high blood pressure should be cautious with sugary or high-sodium electrolyte drinks and consult a doctor.
Hydration is Key: Regardless of the beverage, staying hydrated is the primary goal when sick to help the body fight infection and aid recovery.

The Importance of Hydration During Illness

When you are sick, your body works hard to fight off infection, which can lead to rapid fluid loss. Fever, vomiting, and diarrhea are common culprits that can cause dehydration. Without adequate fluids, the body's essential functions, such as regulating temperature and nerve signaling, can be compromised. Electrolytes, minerals that carry an electric charge, play a crucial role in maintaining fluid balance, and they are also lost through sweating and digestive issues. Severe dehydration can lead to complications such as dizziness, weakness, and fatigue, making proper rehydration a critical part of recovery.

The Role of Electrolytes and Energy in Gatorade

Gatorade was originally formulated to help athletes rehydrate and refuel during intense activity. For this purpose, it contains key electrolytes and simple sugars, ingredients that can also offer temporary benefits when sick. Its composition helps restore vital electrolytes and provides a quick energy boost, which can be useful when you have little appetite.

How Electrolytes Function

Electrolytes like sodium and potassium, present in Gatorade, are essential for maintaining proper bodily functions. When dissolved in water, these charged minerals help regulate fluid balance within and outside your cells, support nerve function, and enable muscle contractions, including those of the heart.

Quick Energy from Simple Sugars

The simple sugars (glucose and dextrose) in traditional Gatorade are easily digested and absorbed by the body. This provides a rapid increase in blood sugar, offering a quick burst of energy when you may not be consuming much food. For some illnesses, this quick energy can help combat fatigue and lethargy.

Potential Downsides and Risks of High-Sugar Gatorade

While Gatorade offers some benefits, it is not a universally recommended solution for illness-related dehydration. Its high sugar content is a significant drawback, especially for those with sensitive digestive systems or certain health conditions.

High Sugar and Gastrointestinal Distress

The simple sugars in Gatorade, particularly in traditional varieties, can sometimes make things worse if you have a stomach bug. When a high concentration of sugar is introduced to an upset gastrointestinal tract, it can draw extra water into the intestine, potentially worsening diarrhea. This can be counterproductive to the goal of rehydration. For this reason, some healthcare professionals recommend low-sugar alternatives for treating diarrhea.

Health Considerations for Specific Individuals

Individuals with specific health issues should be cautious when consuming sugary sports drinks. People with diabetes, for example, must monitor their sugar intake carefully, as Gatorade can cause a spike in blood sugar. Those with kidney problems or high blood pressure should also be mindful of the added sodium and potassium, as their kidneys may struggle to filter excess electrolytes.

Comparing Hydration Options for Sickness

Choosing the right fluid depends on the type of illness and its severity. Here's a comparison of several common options:


Feature	Traditional Gatorade	Gatorlyte / G Zero	Pedialyte	Broth (Chicken/Bone)	Plain Water
Electrolyte Content	Contains sodium and potassium	Contains a higher concentration of electrolytes for rapid rehydration	Higher electrolyte concentration than traditional Gatorade	Contains sodium and other minerals	No electrolytes
Sugar Content	High in simple sugars	Low to no added sugar	Lower in sugar than traditional Gatorade	No added sugar; provides some protein	No sugar
Best For	Intense, prolonged exercise; mild vomiting in adults who can tolerate sugar	Rapid rehydration during illness; adults wanting low-sugar option	Best for children; adults with severe vomiting or diarrhea	Hydrating and provides some nutrients, soothing for throat	General hydration for minor illnesses
Drawbacks	Can worsen diarrhea; high in calories and sugar	May not provide as much energy as high-sugar versions; relies on artificial sweeteners	More expensive than water	May not be tolerated by very sensitive stomachs	Doesn't replace lost electrolytes

Alternative Hydration Options When Sick

If you're not keen on Gatorade, several other options are excellent for staying hydrated during illness, especially for more severe cases of vomiting and diarrhea.

Pedialyte: Specifically formulated as an oral rehydration solution, it has a more balanced and lower sugar electrolyte ratio than traditional sports drinks, making it a superior choice for rehydrating both children and adults during illness.
Coconut Water: Naturally rich in potassium and low in sugar, coconut water is an effective and natural way to replace lost electrolytes.
Clear Broth: Chicken or vegetable broth provides fluids and sodium, and the warmth can be very soothing for a sore throat.
Herbal Tea: Caffeine-free herbal teas, like ginger or peppermint, can help soothe an upset stomach while contributing to fluid intake.

Conclusion: Choosing Your Best Hydration Strategy

In specific scenarios involving significant fluid and electrolyte loss from vomiting or diarrhea, a sports drink like Gatorade can be a helpful tool for rehydration. However, the high sugar content in traditional varieties can be a major disadvantage, potentially worsening digestive symptoms. For this reason, low-sugar or sugar-free versions, or purpose-built oral rehydration solutions like Pedialyte, are often better choices, especially for children or those with sensitive stomachs. For milder illnesses, plain water remains the best option for hydration. It is always wise to listen to your body and prioritize small, frequent sips of clear fluids to prevent dehydration. For a deeper understanding of dehydration and its treatment, the Mayo Clinic offers helpful resources on general cold and flu care.

Ultimately, the choice depends on your specific symptoms and health status. When in doubt, consulting a healthcare professional for personalized advice is always the safest course of action.

Frequently Asked Questions

Gatorade can help replenish electrolytes lost from vomiting and diarrhea during the stomach flu. However, traditional versions are high in sugar, which can sometimes make diarrhea worse. Low-sugar alternatives like Gatorlyte or Pedialyte are often a better choice.

The main benefit is the replacement of essential electrolytes, like sodium and potassium, which are lost through excessive sweating, vomiting, or diarrhea. This helps restore fluid balance and prevent dehydration.

For children experiencing significant fluid loss, Pedialyte or other oral rehydration solutions are generally recommended over Gatorade because they have a lower sugar content and a better electrolyte balance. If using Gatorade, it is often best to dilute it with water.

Effective alternatives for hydration when sick include oral rehydration solutions (Pedialyte), coconut water, clear broths, and herbal teas (especially ginger or peppermint).

In people with an upset gastrointestinal tract, high sugar concentrations can draw extra water into the intestines. This can worsen diarrhea, making it harder to rehydrate effectively.

Gatorade Zero eliminates the high sugar content found in traditional Gatorade while still providing electrolytes. This can be a better option for those who need electrolytes but want to avoid the potential downsides of excess sugar.

For most minor illnesses without significant vomiting, diarrhea, or fever, plain water is the ideal choice for hydration. Electrolyte replacement is not usually necessary in these cases and water helps you stay hydrated without adding extra sugar or calories.