Struggling with hydrating enough, especially with IBD, SBS, or chronic diarrhea? Learn what oral rehydration solutions are, how to pick the ones that work for YOU, and how to make a homemade version for yourself at home.

What Is an Oral Rehydration Solution (ORS)?

An oral rehydration solution is a precise mix of water, glucose, and electrolytes—mainly sodium and potassium—that helps treat dehydration, particularly caused by diarrhea and vomiting. Properly-formulated oral rehydration solutions has specific sodium, glucose, and fluid proportion in order to maximize the sodium-glucose co-transport mechanism to pull water efficiently into your bloodstream. 

The key components of ORS are:

There’s a lot of sugar-free options on the market, and it could be appropriate for some folks. However, it is important to understand that the glucose is actually the key piece here for optimizing fluid absorption.

First of all, what does “Stay Hydrated” even mean?

I often have patients being told to “stay hydrated” and “just drink enough fluids”. Well, what the heck does enough mean? Especially when you’re living with a GI condition like IBD, short bowel syndrome, or an ostomy?

Hydration isn’t just about drinking water. It’s about making sure your body has enough fluid and the right balance of electrolytes (like sodium and potassium) to support blood volume, digestion, temperature regulation, and cellular function.

When your gut isn’t absorbing fluids well—or you’re losing more than usual through diarrhea, high-output ostomies, or sweating—your body may be running on a deficit even if you’re drinking plenty of water.

So when we talk about “staying hydrated,” we really mean:
✅ Drinking enough fluid to replace losses
✅ Including sodium to help absorb and retain that fluid
✅ Adjusting the type and amount of fluids based on your gut function

For many people with IBD or GI disorders, this means incorporating oral rehydration solutions (ORS) instead of plain water—especially during flares, heat, or high-output days.

Signs you’re not truly hydrated:

• You feel dizzy, tired, or have a headache

• Your urine is dark yellow or very infrequent

• You feel thirsty often, or your mouth is dry

• You feel weak when adding movement or physical activity

• Your heart rate feels fast or “off”

When Should You Use an ORS?

Use oral rehydration solutions when you are experiencing:

• Frequent or watery diarrhea
• High ileostomy output
• Excessive sweating from heat or exercise
• Dehydration symptoms: dizziness, low urine output, muscle cramps
• Recent GI surgery or SBS

If you’re relying on IV fluids or feeling like water “just passes through,” ORS can be a simple yet powerful tool to restore hydration and avoid hospital visits.

Why Some Commercial Electrolyte Drinks Aren’t the Best

There’s so many options now in pharmacies, grocery stores and on social media. There is a lot of appeal to choosing drinks that are stress-reducing, or that contains certain extracts to “improve health”. This becomes a problem for patients with multiple GI issues as such hydration products are not created with gut sensitivity in mind.  Some issues with commercial electrolyte drinks include:

• Too much sugar (or sugar alcohols), which can worsen diarrhea
• High osmolality, making them harder to absorb
• Unnecessary additives (extracts, blends, dyes, preservatives)
• Additional vitamins and minerals in excess (many folds greater than 100% of Daily Value which the daily requirement for general population)

These can be especially problematic for individuals with compromised intestinal length or absorption capacity.

How to Make Your Homemade Oral Rehydration Solution 

Here’s a simple and affordable oral rehydration solution adapted from World Health Organization you can make at home:

Homemade Oral Rehydration Solution Recipe

• 1 liter of clean water (about 4 ¼ cups)
• 6 level teaspoons of sugar
• ½ level teaspoon of salt
• My favorite addition: 1 tbsp lemon juice (provides some potassium), 1-2 sprig of mint

Instructions:
Mix well until fully dissolved. Sip slowly throughout the day. Store in the refrigerator and discard after 24 hours.

💡 Note: Using too much salt or sugar can make dehydration worse, so accuracy matters.

When to See a Dietitian About Hydration

If you’re:

• Frequently dehydrated or needing IV fluids
• Unsure how much sodium you need
• Struggling with managing high output from an ostomy or short bowel syndrome
• Preparing for or recovering from GI surgery
  …then it’s time to work with a GI-trained dietitian.

I am here to support you with personalizing your fluid and nutrition plan that addresses your GI symptoms, diagnosis, lifestyle, and cultural preferences. Book a free discovery call with me here or contact me to learn more.