Diarrhea can be uncomfortable and draining, causing your body to lose essential fluids and electrolytes rapidly. Staying properly hydrated is one of the most critical parts of managing diarrhea effectively. However, not all drinks are beneficial during an episode of diarrhea. Choosing the right fluids can help soothe your digestive system, prevent dehydration, and speed up recovery.
This article explores 8 drinks that are ideal to consume when you have diarrhea. Each beverage is chosen for its hydrating properties and ability to support gut health, along with explanations of why they work and how best to consume them.
Why Hydration Matters During Diarrhea
When you experience diarrhea, your body loses a significant amount of water, salt, and minerals. This loss can quickly lead to dehydration, which may cause weakness, dizziness, and further complications if untreated.
The Role of Electrolytes
Electrolytes such as sodium, potassium, and chloride help regulate fluid balance and muscle function. Replenishing electrolytes is as important as drinking water because plain water alone may dilute your body’s electrolyte concentration, potentially worsening symptoms.
Fluids to Avoid
Before discussing the best drinks, it is essential to know which drinks to avoid during diarrhea:
Sugary sodas and juices: These can increase stool looseness due to high sugar content.
Caffeinated drinks: Coffee and energy drinks can irritate the gut and cause dehydration.
Alcohol: It dehydrates the body and worsens diarrhea.
1. Oral Rehydration Solutions (ORS)
What is ORS?
Oral rehydration solutions are specially formulated drinks containing a precise balance of salts, sugars, and minerals designed to quickly replenish fluids and electrolytes lost during diarrhea.
Benefits of ORS
- Fast rehydration: ORS promotes absorption of water and electrolytes in the intestines.
- Widely recommended: The World Health Organization (WHO) and medical professionals endorse ORS for treating diarrhea-induced dehydration.
How to Use
You can purchase pre-made ORS packets from pharmacies or prepare a homemade version with clean water, salt, and sugar following medical guidelines.
2. Coconut Water
Why Coconut Water?
Natural coconut water is an excellent hydrating beverage rich in potassium, magnesium, and electrolytes that help restore balance during diarrhea.
Benefits
- Low in sugar: Unlike many fruit juices, coconut water has a mild sweetness without excess sugar.
- Gentle on the stomach: It soothes and replenishes without causing further irritation.
Consumption Tips
Drink chilled coconut water in small sips throughout the day for gradual rehydration.
3. Clear Broth or Soup
Why Broth?
Clear broths, such as chicken or vegetable broth, are hydrating and provide essential nutrients and salts that help maintain energy levels and electrolyte balance.
Benefits
- Restores sodium and potassium: These minerals are lost during diarrhea and critical for muscle and nerve function.
- Easy to digest: Broth is light and unlikely to upset the stomach.
How to Consume
Drink warm broth in small amounts to stay hydrated and provide comfort.
4. Herbal Teas
Best Herbal Teas for Diarrhea
Certain herbal teas have soothing and anti-inflammatory properties that can calm digestive upset.
- Chamomile tea: Helps reduce intestinal inflammation and relax muscles.
- Ginger tea: Aids digestion and reduces nausea.
- Peppermint tea: Soothes intestinal spasms and gas.
Preparation and Use
Steep a tea bag or fresh herbs in hot water for 5-10 minutes. Avoid adding sugar or milk, which can aggravate diarrhea.
5. Plain Water
Importance of Water
Despite its lack of electrolytes, water remains fundamental for hydration during diarrhea.
How to Drink Water Effectively
- Sip frequently: Small, regular sips prevent overwhelming the stomach.
- Combine with other electrolyte drinks: To balance electrolyte levels, drink water alongside ORS or coconut water.
6. Diluted Fruit Juices
When to Use Fruit Juices
Pure fruit juices are usually high in sugar and can worsen diarrhea. However, diluted fruit juices can provide some vitamins without excess sugar.
Recommended Juices
- Apple juice (diluted): Contains pectin which may help bulk stools.
- Grape juice (diluted): Provides antioxidants and mild sweetness.
How to Prepare
Mix one part juice with two parts water to reduce sugar concentration and prevent irritation.
7. Buttermilk
What is Buttermilk?
Buttermilk is a fermented dairy drink containing probiotics, which are beneficial bacteria that support gut health.
Benefits
- Restores gut flora: Probiotics can help balance intestinal bacteria disrupted by diarrhea.
- Hydrating: Contains water and electrolytes.
Important Notes
Only consume if dairy is tolerated during diarrhea, as some people develop temporary lactose intolerance.
8. Smoothies with Electrolyte-Rich Ingredients
Why Smoothies?
Smoothies made with ingredients rich in electrolytes and low in fiber can hydrate and nourish the body during recovery.
Suggested Ingredients
- Banana (potassium)
- Coconut water (electrolytes)
- Yogurt (probiotics)
- Spinach (magnesium)
Tips for Preparation
Avoid adding high-fiber fruits or seeds which may worsen diarrhea. Keep the smoothie light and easy to digest.
Additional Tips for Drinking During Diarrhea
Drink Slowly and Frequently
Avoid drinking large volumes at once, which may worsen nausea or cause vomiting. Instead, sip fluids throughout the day.
Monitor Fluid Intake
Adults should aim to drink at least 8 to 10 glasses of fluid daily during diarrhea. Children may require smaller but more frequent amounts.
When to Seek Medical Attention
If diarrhea is accompanied by:
- Signs of severe dehydration (dry mouth, dizziness, reduced urination)
- Blood or mucus in stools
- High fever
- Persistent vomiting
- Diarrhea lasting more than 2 days (adults) or 24 hours (children)
Seek professional medical care immediately.
Conclusion
Choosing the right drinks when you have diarrhea is crucial for managing symptoms and preventing dehydration. Oral rehydration solutions, coconut water, clear broth, herbal teas, and plain water top the list as effective and gentle options. Diluted fruit juices, buttermilk, and specially made smoothies can also support recovery if consumed carefully.
Avoid sugary, caffeinated, and alcoholic beverages, as these can worsen diarrhea. By focusing on proper hydration with appropriate drinks and maintaining a balanced approach, you can help your body recover more quickly and comfortably.
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