Water is the most important thing to drink when you have diarrhea, but water alone isn’t enough. Each loose stool pulls sodium, potassium, and other electrolytes out of your body, so the best drinks replace both fluid and minerals at the same time. Oral rehydration solutions do this most effectively, though several other options can help depending on how severe your symptoms are.
Why Plain Water Isn’t Enough
Diarrhea doesn’t just flush water out of your system. Your stool carries significant amounts of sodium and potassium with it, and losing those electrolytes is what makes you feel weak, dizzy, and exhausted. Drinking plain water replaces volume but not minerals, which means your body struggles to actually hold onto the fluid you’re taking in.
Your small intestine has a built-in transport system that links sodium absorption to glucose. When glucose is present in the gut, sodium absorption increases fourfold and water absorption increases sixfold. This is exactly the principle behind oral rehydration solutions: a precise balance of sugar, salt, and water that your intestine can absorb efficiently even while it’s inflamed or irritated. That’s why a simple mixture of water, salt, and a small amount of sugar can be more effective than water alone.
The Best Drinks for Diarrhea
Oral Rehydration Solutions
Oral rehydration solutions (sold as Pedialyte, DripDrop, or generic store brands) are the gold standard. They contain a carefully measured ratio of glucose and sodium that maximizes absorption. You can also make a basic version at home: about six teaspoons of sugar and half a teaspoon of salt dissolved in one liter of clean water. This isn’t a perfect substitute for a commercial product, but it works in a pinch.
Broth and Soup
Chicken broth, beef broth, bouillon, and consommé are excellent choices. They provide sodium naturally, they’re easy on your stomach, and sipping warm broth can feel soothing when you’re nauseous. Bone broth has the added benefit of containing some amino acids, which also help drive sodium and water absorption in the gut through the same co-transport system that glucose uses.
Coconut Water
Coconut water is rich in potassium, with about 470 mg per cup, making it useful for replacing one of the key electrolytes you lose during diarrhea. However, it’s relatively low in sodium (only about 30 mg per cup), so it shouldn’t be your only rehydration source. Think of it as a good supplement to broth or an oral rehydration solution rather than a replacement for them.
Diluted Juices and Clear Fluids
Filtered apple juice, grape juice, and cranberry juice are fine if you dilute them with water (roughly half and half). Full-strength juice is too sugary and can actually make things worse, which is covered below. Plain tea with sugar and lemon is another option. Sports drinks without added coloring can help, though many contain more sugar than ideal. If using a sports drink, diluting it slightly is a reasonable approach.
Drinks That Make Diarrhea Worse
Sugary Drinks and Full-Strength Juice
This is the most common mistake people make. Sugary beverages, including soda, full-strength fruit juice, and sweetened iced tea, can pull more water into your intestines and make diarrhea worse. Fructose is a particular problem. It’s found naturally in apple juice, pear juice, and many fruit-flavored drinks, and it stimulates the gut to secrete water and electrolytes rather than absorb them. If you’re already dealing with loose stools, a glass of apple juice can send you right back to the bathroom.
Coffee and Caffeinated Drinks
Caffeine stimulates intestinal motility, meaning it speeds up contractions in your digestive tract. That’s the last thing you need when your gut is already overactive. Caffeine also contributes to dehydration. Skip coffee, energy drinks, and caffeinated tea until your symptoms settle down. Herbal tea or decaf is fine.
Alcohol
Alcohol is a triple threat during diarrhea. It draws water into your intestines (acting like a laxative), speeds up gut contractions (causing cramping and urgency), and inflames the intestinal lining. Even a single drink can make symptoms noticeably worse. Avoid it entirely until you’ve been symptom-free for at least a day.
Milk and Dairy Drinks
Many people temporarily lose some ability to digest lactose when their gut is inflamed. Even if you’re not normally lactose intolerant, milk, milkshakes, and creamy smoothies can trigger gas, bloating, and more diarrhea during a bout of illness. Hold off on dairy drinks until your digestion returns to normal.
How Much and How Often to Drink
Small, frequent sips work better than large gulps. Drinking too much at once can overwhelm an irritated stomach and trigger vomiting, which makes dehydration worse. Aim for a few ounces every 15 to 20 minutes. If you can tolerate that, gradually increase the amount. A good target for adults is to replace each episode of diarrhea with at least one extra cup of fluid on top of your normal intake.
The color of your urine is the simplest way to track hydration. Pale yellow means you’re doing well. Dark yellow or amber means you need to drink more. If you’re not urinating at all, that’s a sign of significant dehydration.
Hydration for Children
Children dehydrate faster than adults, and the rules are slightly different. The American Academy of Pediatrics recommends using a commercial oral rehydration solution rather than juice, broth, soda, or tea, because those drinks have too much sugar and not enough electrolytes for a child’s needs. For mild dehydration, the goal is about 50 mL per kilogram of body weight over four hours, given in small amounts of 5 to 15 mL at a time. For a 22-pound toddler, that works out to roughly two cups over four hours, offered a teaspoon or tablespoon at a time.
Infants who are breastfeeding should continue nursing, as breast milk provides both fluid and electrolytes. For formula-fed babies, continue formula and supplement with an oral rehydration solution between feedings. Watch for signs of worsening dehydration: no wet diapers for three hours, no tears when crying, a sunken soft spot on top of the head, or skin that stays pinched instead of springing back when you gently pinch it.
Signs You Need More Than Fluids
Most diarrhea resolves on its own within a day or two with good hydration. But certain signs mean oral fluids aren’t keeping up and you need medical help. In adults, watch for extreme thirst, dark urine, dizziness, confusion, or skin that stays tented after being pinched. A fever of 102°F or higher, bloody or black stool, or diarrhea lasting more than 24 hours also warrants a call to your doctor.
In young children, the warning signs include irritability or unusual sleepiness, dry mouth, sunken eyes, rapid heart rate, and reduced urination. If your child can’t keep any fluids down at all, don’t wait. Severe dehydration in children can escalate quickly and requires medical treatment that goes beyond what you can manage at home.