When nausea hits, small sips of clear, gentle liquids are your best option. Water, ginger tea, peppermint tea, clear broth, and diluted apple juice all work well because they’re easy on the stomach and help prevent dehydration. What matters just as much as the drink itself is how you drink it: slow, steady sips rather than gulping.
Water and Clear Liquids First
Plain water is the simplest and safest starting point. If you can’t keep anything down, begin with very small sips rather than full glasses. Aim for 8 to 10 cups of clear liquids spread across the day once you’re able to tolerate them. Flat or lightly carbonated water both work. Some people find that room-temperature water goes down easier, though research shows your stomach adjusts any liquid to body temperature within about 10 minutes, so drink whatever feels most tolerable in the moment.
Other clear liquids that tend to sit well include apple juice (no pulp), clear broth or bouillon, lemonade, and ice pops. The general rule: if you can see through it, it counts as a clear liquid. These options provide small amounts of sugar and salt that help your body absorb the fluid more effectively.
Ginger Tea and Ginger Drinks
Ginger is one of the most studied natural remedies for nausea. Its active compounds interact with the digestive tract to calm the stomach, and clinical trials have tested doses ranging from 250 mg to 2 grams per day, typically split into three or four smaller portions. Interestingly, studies found no added benefit from 2 grams compared to 1 gram, so you don’t need to overdo it.
The easiest way to get ginger into a drink is to steep fresh ginger slices in hot water for 5 to 10 minutes. Ginger chews dissolved in warm water or flat ginger ale (let the carbonation go flat first) are other options, though many commercial ginger ales contain very little actual ginger. Look for drinks that list real ginger as an ingredient rather than “natural flavors.”
Peppermint Tea
Peppermint helps relax the muscles in your stomach, which can reduce the cramping and tension that often accompany nausea. It also eases gas and bloating. A simple cup of peppermint tea, sipped slowly, is one of the gentlest options when your stomach feels unsettled. You can brew it from dried peppermint leaves or a tea bag.
One caveat: if your nausea is related to acid reflux, peppermint can sometimes make things worse by relaxing the valve between your esophagus and stomach. If you notice a burning sensation after drinking it, switch to plain water or ginger instead.
Coconut Water for Replacing Electrolytes
If you’ve been vomiting or unable to eat, your body loses electrolytes along with fluids. Coconut water is a strong option for gentle rehydration because it’s naturally high in potassium (about 404 mg per cup, compared to just 37 mg in a cup of a typical sports drink) and contains meaningful amounts of magnesium and calcium. It also has roughly a third of the sugar found in most sports drinks: 4 grams per cup versus 13 grams.
Sports drinks like Gatorade do provide more sodium, which matters if you’ve been sweating or vomiting heavily. But their higher sugar content can sometimes irritate an already sensitive stomach. If you go with a sports drink, diluting it with water can help. Coconut water tends to be the better choice when nausea is your primary concern and you want something lighter.
Rice Water
Rice water, the starchy liquid left over after boiling rice, is a traditional remedy that’s been used for centuries across many cultures. It contains small amounts of minerals like potassium, calcium, and magnesium, and its starchy composition gives it a mild, soothing quality. The complex carbohydrates break down slowly, which provides gentle energy without overwhelming your digestive system. To make it, simply boil half a cup of white rice in two to three cups of water, strain the liquid once the rice is cooked, and let it cool before sipping.
How to Sip When Nothing Stays Down
The technique matters as much as the drink. When nausea is severe, your stomach rejects large volumes of liquid. Start with a single small sip every few minutes. If that stays down for 15 to 20 minutes, take slightly larger sips. Gradually increase the amount over an hour or two. Rushing this process is the most common reason people end up vomiting again.
Sucking on ice chips or frozen fruit pops is another way to get fluids in when even sipping feels like too much. The cold can also provide a mild numbing sensation that temporarily eases the urge to vomit. Once you can tolerate liquids consistently, start introducing clear broth or diluted juice to add calories and electrolytes back into your system.
What to Avoid Drinking
Some drinks actively make nausea worse. Coffee and other caffeinated beverages speed up digestion and increase stomach acid production. Coffee is also mildly acidic, with a pH between 4.85 and 5.10, which can irritate an already sensitive stomach lining. Even decaf coffee retains some of these acidic compounds.
Milk and dairy-based drinks are harder to digest and can sit heavily in your stomach, especially if you have any degree of lactose sensitivity. Citrus juices like orange juice stimulate additional acid production. Alcohol dehydrates you further and irritates the stomach lining. Highly sugary drinks, including full-strength soda, can draw water into the intestines and worsen both nausea and diarrhea.
Signs You Need More Than Home Hydration
Most nausea passes within a few hours to a day with careful sipping and rest. But if you can’t keep any liquids down for more than 12 hours, watch for signs of dehydration that need medical attention: dark yellow urine or peeing much less than usual, dizziness when you stand that doesn’t go away, unusual drowsiness or confusion, rapid breathing, or a fast heart rate. In young children, fewer wet diapers and few or no tears when crying are key warning signs. These suggest your body needs fluids delivered in a way that bypasses the stomach.