How to Stay Hydrated During a Stomach Bug: Products & DIY Electrolyte Formula

jeremyarhodes
Jul 11
2 min read

When a stomach virus strikes, staying hydrated is one of the most important things you can do for your recovery. Vomiting, diarrhea, fever, and poor appetite all contribute to fluid and electrolyte loss—putting you at risk for dehydration, especially in children and older adults.

The good news? You can rehydrate effectively with the right fluids—and you may already have everything you need in your kitchen.

🚰 Why Hydration Matters

When you lose fluids through vomiting or diarrhea, you're not just losing water—you’re also losing electrolytes like sodium, potassium, and glucose, which help your body retain fluids, regulate blood pressure, and keep your muscles and nerves functioning properly.

Without proper hydration, you may feel:

Weak or dizzy
Lightheaded when standing
Headachy or confused
More nauseated
At risk for serious complications like kidney injury

🧃 Best Products for Hydration During a Stomach Bug

1. Pedialyte® or Generic Electrolyte Solutions

Specially designed for dehydration, these contain the right balance of electrolytes and sugar to help your body absorb fluids quickly. Available in liquid or powder form.

2. Liquid I.V.® Hydration Multiplier

A powder you can add to water, containing sodium, potassium, and glucose to support faster rehydration. Great for teens and adults.

3. Gatorade® or Powerade®

These sports drinks provide electrolytes, but can be too high in sugar for people with significant vomiting or diarrhea. If using, dilute with half water to reduce the sugar concentration.

4. Coconut Water

Naturally rich in potassium and magnesium, coconut water is a gentle option—though it’s lower in sodium than oral rehydration solutions and may not be ideal for more severe dehydration.

5. Clear Broths

Chicken or vegetable broth can soothe the stomach and provide sodium and fluid. A great choice for when you’re not ready for solids.

🧪 DIY Oral Rehydration Solution (ORS): Homemade Electrolyte Drink

You can make an effective rehydration drink at home using simple ingredients. This is especially useful if you can’t get to the store or want a low-cost alternative.

🧂 Oral Rehydration Solution Recipe

Ingredients:

1 liter (about 4 ¼ cups) of clean water
6 teaspoons of sugar
½ teaspoon of salt

Instructions:

Mix the sugar and salt into the water until fully dissolved.
Sip slowly throughout the day—especially after vomiting or a loose bowel movement.
Store unused solution in the refrigerator for up to 24 hours.

💡 Important: Too much sugar or salt can worsen symptoms. Stick to the exact proportions.

🚫 What to Avoid

When you’re sick, avoid drinks that can worsen dehydration or upset the stomach, including:

Caffeinated beverages (coffee, sodas)
Alcohol
High-sugar sodas or undiluted juices
Milk or dairy (may worsen nausea or diarrhea in some)

🩺 When to Call a Doctor

Call your provider if you or a loved one experiences:

Inability to keep fluids down for more than 12–24 hours
Signs of severe dehydration (dry mouth, sunken eyes, no urination for 8+ hours)
Confusion, dizziness, or fast heart rate
Vomiting or diarrhea lasting more than 2–3 days