The best things to drink when you have diarrhea are water, oral rehydration solutions, clear broths, and certain herbal teas. Your top priority is replacing the fluid and electrolytes your body is losing with each loose stool. The wrong drinks, including some that seem healthy, can actually pull more water into your gut and make things worse.
Water and Oral Rehydration Solutions
Plain water is always a safe starting point, but it doesn’t replace the sodium and potassium you lose during diarrhea. That’s why oral rehydration solutions (sold as Pedialyte, DripDrop, or store-brand equivalents) are the gold standard for staying hydrated. These products contain a precise balance of sugar, salt, and potassium designed to help your intestines absorb fluid as efficiently as possible. The small amount of sugar in these solutions isn’t there for taste. It activates a transport system in your gut lining that pulls sodium and water into your bloodstream.
You can also make a basic rehydration drink at home: mix six level teaspoons of sugar and half a teaspoon of salt into one liter of clean water. It won’t taste great, but it works. Sip steadily throughout the day rather than gulping large amounts at once, which can trigger more cramping.
Clear Broths
Chicken broth, vegetable broth, and bone broth are comforting options that provide sodium and a small amount of energy. They’re easy on the stomach and warm liquids can help ease abdominal cramping. That said, broth alone isn’t a complete rehydration tool. Despite popular claims, most commercial broths are not especially rich in potassium or magnesium. Low-sodium varieties contain under 140 mg of sodium per serving, which is modest compared to what you’re losing. Regular-sodium versions do a better job of replacing salt, so this is one situation where reaching for the non-low-sodium option makes sense. Think of broth as a supplement to water and rehydration solutions, not a replacement.
Coconut Water
Coconut water is a natural source of potassium, sodium, and magnesium. Its electrolyte profile is close enough to human plasma that it has historically been used in tropical regions to treat dehydration and gastrointestinal illness. It’s a reasonable choice for mild diarrhea, especially if you find oral rehydration solutions unpalatable. One limitation: coconut water is relatively low in sodium compared to a purpose-built rehydration solution, so if your diarrhea is frequent or watery, you may need to add a pinch of salt or pair it with salty broth to cover your bases.
Ginger Tea
Ginger tea is one of the few herbal options with some evidence behind it for diarrhea specifically. Animal research has shown that ginger can block certain bacteria that cause diarrhea and prevent excess fluid from accumulating in the intestines. It also inhibits serotonin-driven diarrhea (serotonin is a chemical messenger that speeds up gut contractions) and helps reduce nausea, vomiting, and abdominal spasms. To make it, steep a few thin slices of fresh ginger root in hot water for five to ten minutes. Avoid sweetening it with honey or sugar, since extra sweetener can draw water into the gut and worsen loose stools.
Chamomile tea is another gentle option that many people find soothing, though its evidence for diarrhea is less specific than ginger’s. Plain black or green tea in small amounts is generally fine, but keep in mind that these contain caffeine, which brings us to what you should avoid.
Drinks That Make Diarrhea Worse
Coffee
Coffee stimulates gut contractions, and the effect goes beyond caffeine. Research shows that compounds in coffee act directly on smooth muscle cells in the intestines, triggering contractions through the same receptors that your nervous system uses to move food along. Decaf coffee triggers the same response. If your bowels are already overactive, coffee of any kind will speed things up further. Skip it until your stools firm up.
Alcohol
Alcohol irritates the gut lining, increases intestinal motility, and acts as a diuretic, meaning it causes your kidneys to flush out more water. All three effects work against you when you already have diarrhea. Beer, wine, and spirits are equally problematic.
Fruit Juice and Sugary Drinks
This one surprises many people. Apple juice, pear juice, cherry juice, and other fruit-based drinks are high in fructose, a sugar that stimulates the gut to release water and electrolytes into the intestinal space, loosening stools further. Apple juice is one of the biggest offenders. Soda and sweetened juice beverages cause the same problem. Artificial sweeteners like sorbitol, mannitol, and xylitol (common in sugar-free gum, candy, and some flavored waters) are even more potent at pulling water into the gut.
If you want some fruit flavor, dilute a small amount of juice heavily with water, or stick to coconut water instead.
Milk and Dairy Drinks
Diarrhea can temporarily reduce your gut’s ability to digest lactose, the sugar in milk. Even people who normally tolerate dairy well sometimes find that milk, milkshakes, or creamy smoothies trigger more cramping and loose stools during a bout of diarrhea. If you want a smoothie, use a non-dairy base like rice milk or oat milk.
How Much to Drink
A good rule of thumb is to drink at least one cup (about 250 ml) of fluid after every loose stool, on top of your normal daily intake. If you notice your mouth feels dry, your urine is dark yellow, or you feel lightheaded when standing up, you’re already mildly dehydrated and need to increase your intake. Moderate dehydration produces more obvious signs: your skin may “tent” (stay pinched up briefly instead of snapping back) when you pinch it, and your mouth and lips feel noticeably dry.
For most adults, diarrhea resolves within two to three days with proper hydration. Young children and older adults dehydrate faster and more dangerously. Signs of severe dehydration, including extreme drowsiness, cool or mottled-looking hands and feet, and skin that stays tented for more than two seconds, require immediate medical attention.
A Simple Drinking Plan
- Primary fluids: Water and oral rehydration solution, sipped steadily throughout the day.
- Supporting fluids: Clear broth (regular sodium), coconut water, ginger tea.
- Avoid entirely: Coffee (including decaf), alcohol, fruit juice, soda, milk, anything with artificial sweeteners.
Rotate between these options to prevent flavor fatigue. Keeping fluids at room temperature or slightly warm is generally easier on an irritated stomach than ice-cold drinks.