When your stomach is upset, what you drink matters as much as what you eat. The right fluids help replace what you have lost and calm your digestive tract. The safest options are clear liquids like water, oral rehydration solutions, and broths. Sugary drinks, caffeine, and alcohol often make symptoms worse. Start with small sips and slowly increase the amount as you tolerate it.
What Can I Drink For An Upset Stomach? Key Facts
The most reliable choice for an upset stomach is plain water. It replaces fluids without adding sugar, acid, or caffeine that can irritate your digestive tract. However, if you have been vomiting or have diarrhea, water alone is not enough. You lose electrolytes — sodium, potassium, and chloride — along with fluids. Replacing those requires more than plain water.
Oral rehydration solutions are the gold standard. These are specially balanced drinks that contain water, sugar, and electrolytes in the correct proportions. The sugar helps your intestines absorb the water and salts more efficiently. Products like Pedialyte are designed for this purpose. They are widely available and work for both children and adults.
Sports drinks are not the same as oral rehydration solutions. They contain more sugar and fewer electrolytes. For mild cases they may be acceptable, but they are not the best choice for significant fluid loss. If a sports drink is all you have, diluting it with water reduces the sugar load.
Why Do Certain Drinks Help or Hurt?
Your stomach lining is sensitive. When it is inflamed — a condition called gastritis — certain substances worsen the irritation. Caffeine, alcohol, and highly acidic drinks like orange juice or tomato juice stimulate acid production. More acid means more irritation and more pain.
Sugar is a separate problem. Drinks with high sugar content, such as regular soda or fruit juice, draw water into the intestines. This can worsen diarrhea. The sugar also feeds bacteria in the gut, which can produce gas and bloating. The same mechanism explains why oral rehydration solutions work: the sugar concentration is carefully balanced to aid absorption, not hinder it.
Carbonation is another factor. The gas in carbonated beverages can distend the stomach. For someone already feeling bloated or nauseous, that extra pressure makes symptoms worse. Flat ginger ale is a common home remedy, but the carbonation is not the helpful part. Ginger itself has anti-nausea properties, which we will cover shortly.
What About Ginger Tea and Herbal Teas?
Ginger has real evidence behind it for nausea. Research has found that ginger can reduce nausea in various settings, including pregnancy and post-surgery recovery. The active compounds, gingerols and shogaols, appear to affect stomach motility and the nervous system pathways that trigger nausea.
Ginger tea is a reasonable choice. You can make it by steeping fresh ginger slices in hot water. If you use a commercial ginger tea bag, check that it actually contains ginger and not just flavoring. Ginger ale, despite its name, often contains very little actual ginger. Most commercial brands are mostly sugar and carbonation.
Peppermint tea is different. Peppermint is well studied for irritable bowel syndrome and can help relieve gas and cramping. However, peppermint can relax the lower esophageal sphincter — the valve between the stomach and esophagus. This can worsen acid reflux. If your upset stomach involves heartburn or regurgitation, skip the peppermint.
Chamomile tea is gentle and widely used. Some evidence suggests it has anti-inflammatory properties, though the research is not as strong as for ginger. It is caffeine-free and generally well tolerated. If you find it soothing, it is a safe choice.
What Should You Avoid Drinking?
Caffeine is on the avoid list. Coffee, black tea, green tea, and energy drinks all stimulate gastric acid secretion. This can worsen heartburn and gastritis pain. Caffeine also increases intestinal motility, which can make diarrhea worse. If you are a regular coffee drinker, stopping suddenly can cause headaches. Cut back gradually rather than quitting cold turkey.
Alcohol is also on the avoid list. Alcohol directly irritates the stomach lining and increases acid production. It also promotes dehydration, which is the opposite of what you need when you are losing fluids. Even small amounts can worsen symptoms.
Dairy is a gray area. For some people, milk coats the stomach and provides temporary relief. But milk contains lactose, which can be hard to digest when your gut is already irritated. If you have diarrhea, lactose can make it worse. If you are not lactose intolerant and milk feels soothing, it is not dangerous — but it is not the best choice either.
Fruit juices are generally not helpful. They are high in sugar and often acidic. Apple juice is sometimes recommended for mild dehydration in children, but it is not ideal. The high sugar content can pull water into the gut and worsen diarrhea. If you use juice, dilute it with water.
Is Broth a Good Option?
Broth is a solid choice. Chicken broth, vegetable broth, and bone broth provide fluids and some sodium. The sodium is important because it helps your body retain the fluid you drink. Broth is also warming and easy to consume in small amounts.
Broth lacks the carbohydrate component that helps your intestines absorb water efficiently. It is not a complete oral rehydration solution. But for mild upset stomachs without significant fluid loss, it is a comforting and safe option. Choose low-sodium versions if you are watching your salt intake, but a little salt is actually helpful here.
Miso soup is another option in the same category. It provides fluids and sodium. It is generally well tolerated, though the soy content may bother some people. The same logic applies: it is hydrating and provides electrolytes, but it is not a medical rehydration product.
When Should You See a Doctor?
Most upset stomachs resolve within a day or two. But certain signs mean you need medical attention. Seek care if you cannot keep any fluids down for more than 24 hours. This puts you at risk for dehydration, which is a medical concern.
Other warning signs include blood in your vomit or stool, severe abdominal pain, a fever above 101°F (38.3°C), or signs of dehydration. Signs of dehydration include dark urine, urinating less often than usual, dizziness when standing, and dry mouth. Young children, older adults, and people with chronic conditions are at higher risk for complications from dehydration.
If you have a medical condition such as diabetes, kidney disease, or heart failure, talk to your doctor about what to drink when you are sick. Standard advice may not apply to you. For example, people with heart failure may need to limit fluids, and people with diabetes need to watch sugar intake even in rehydration products.
Frequently Asked Questions
Is Gatorade good for an upset stomach?
Gatorade is acceptable for mild cases but not ideal. It contains more sugar and fewer electrolytes than an oral rehydration solution like Pedialyte, so dilute it with water if that is all you have.
Can I drink coffee with an upset stomach?
No, coffee is not recommended. Caffeine stimulates stomach acid production and increases intestinal movement, which can worsen pain and diarrhea.
Is milk good for an upset stomach?
Milk can temporarily coat the stomach, but it is not a good choice for most people. The lactose can be hard to digest when your gut is irritated and may worsen diarrhea.
How much should I drink at a time?
Start with small sips — about a tablespoon every few minutes if you have been vomiting. If you keep that down, gradually increase the amount. Drinking too much at once can trigger more vomiting.
