When your stomach is upset, what you drink matters more than what you eat. The right fluids can calm nausea, replace lost fluids, and settle cramping. The wrong ones can make everything worse. For most people, clear liquids like water, electrolyte drinks, and certain herbal teas are the best choices. Ginger tea and peppermint tea have the strongest research backing them for nausea and digestive discomfort. Avoid dairy, caffeine, alcohol, and sugary drinks until your stomach feels normal again.
What causes an upset stomach in the first place?
An upset stomach is a broad term. It covers nausea, vomiting, diarrhea, cramping, bloating, and indigestion. The cause determines what you should drink.
Viral gastroenteritis — often called stomach flu — is one of the most common causes. The CDC reports that norovirus alone causes up to 21 million cases of vomiting and diarrhea in the US each year. Bacterial infections from contaminated food can also trigger symptoms. So can overeating, food intolerances, stress, or certain medications.
When you vomit or have diarrhea, your body loses water and electrolytes like sodium and potassium. Replacing both is key. Water alone does not replace electrolytes. That is why oral rehydration solutions exist.
What is the best drink for an upset stomach?
The best drink depends on your main symptom. But for general upset stomach with nausea or mild diarrhea, clear liquids are the safest starting point.
Water is always safe. Sip it slowly. Gulping can trigger gagging or worsen cramping. If you cannot keep water down, try ice chips or small sips every five minutes.
Oral rehydration solutions are better than sports drinks for replacing lost electrolytes. Products like Pedialyte or generic versions have the right balance of sugar and salt. The World Health Organization has used a simple homemade version for decades: one liter of clean water, six teaspoons of sugar, and half a teaspoon of salt. This is backed by decades of evidence.
Coconut water is a natural option. It contains potassium and some sodium. But it has less sodium than an oral rehydration solution. If you use it, check the label for added sugar.
Clear broth — chicken or vegetable — provides sodium and fluids. It can be soothing if you feel cold or weak.
Does ginger tea actually help nausea?
Yes. Ginger has the strongest evidence of any natural remedy for nausea. Research published in the Journal of the American Board of Family Medicine found that ginger reduced nausea severity in pregnant women and people recovering from surgery. Another review in Integrative Medicine Insights confirmed that ginger is more effective than placebo for nausea from multiple causes.
Ginger works by blocking certain serotonin receptors in the gut. This reduces the signal that triggers vomiting. It also speeds up gastric emptying — meaning food moves out of your stomach faster, which can relieve that full, sick feeling.
You can use fresh ginger steeped in hot water for five to ten minutes. Store-bought ginger tea bags also work. Avoid ginger ale — most commercial brands contain little real ginger and a lot of sugar. Sugar can worsen diarrhea.
Start with one cup. If your stomach tolerates it, a second cup later may help. Do not drink more than four cups in a day. Too much ginger can cause heartburn or mouth irritation.
What about peppermint tea for stomach cramps?
Peppermint tea is well studied for digestive discomfort, especially cramping and bloating. The menthol in peppermint relaxes the smooth muscle tissue in the intestinal wall. This reduces spasms and gas pain.
A meta-analysis published in the Journal of Clinical Gastroenterology found that peppermint oil significantly reduced symptoms of irritable bowel syndrome, including abdominal pain and bloating. While most studies use peppermint oil capsules, tea provides a milder version of the same effect.
Peppermint tea is not ideal if your main symptom is heartburn or acid reflux. The relaxing effect on the esophageal sphincter can allow stomach acid to move upward. If you have GERD, skip peppermint and try ginger instead.
Steep one tea bag or a handful of fresh leaves in hot water for five to seven minutes. Drink slowly while it is warm but not hot.
What drinks should you avoid when your stomach is upset?
Some drinks are popular but make symptoms worse. Avoid these until you are fully recovered.
- Dairy milk and cream-based drinks — Lactose is hard to digest when your gut is inflamed. Even people without lactose intolerance can have trouble with milk during a stomach bug.
- Coffee and black tea — Caffeine stimulates the gut and can worsen diarrhea. It also dehydrates. Decaf coffee still contains some caffeine and is acidic.
- Alcohol — Alcohol irritates the stomach lining, slows digestion, and dehydrates. It also weakens the immune system when you need it most.
- Sugary sodas and fruit juices — High sugar content draws water into the gut, making diarrhea worse. Apple juice and grape juice are especially bad for this. The American Academy of Pediatrics advises against sugary drinks for children with gastroenteritis.
- Sports drinks — Gatorade and similar products contain too much sugar and not enough electrolytes for medical rehydration. They are designed for athletes, not sick people.
How much should you drink and how fast?
Start slow. If you have been vomiting, wait 30 minutes after the last episode before trying to drink anything. Then take one small sip — about one tablespoon. Wait five minutes. If it stays down, take two sips. Gradually increase.
For diarrhea without vomiting, you can drink more freely. Aim for eight to ten cups of fluid per day if you are an adult. But spread it out. Drinking a full glass at once can trigger cramping or nausea.
A good rule: drink enough that your urine is light yellow or clear. Dark urine means you need more fluids. If you cannot keep any fluids down for more than 24 hours, or if you have signs of severe dehydration — dry mouth, dizziness, no urination for eight hours — seek medical care.
Here is a quick comparison of common drink options for upset stomach:
| Drink | Best for | Evidence level |
|---|---|---|
| Oral rehydration solution | Vomiting or diarrhea | Strong — WHO and CDC backed |
| Ginger tea | Nausea | Strong — multiple clinical trials |
| Peppermint tea | Cramping and bloating | Moderate — good for IBS symptoms |
| Coconut water | Mild dehydration | Moderate — lower sodium than ORS |
| Clear broth | General weakness | Weak — anecdotal but safe |
| Sports drinks | Not recommended | Weak — too much sugar for rehydration |
When should you see a doctor?
Most upset stomachs resolve within 24 to 48 hours. But some situations need medical attention.
See a doctor if you cannot keep any fluids down for more than 24 hours. Also seek care if you have severe abdominal pain, bloody vomit or stool, a fever above 101.5°F, or signs of dehydration that do not improve with drinking.
For children and older adults, dehydration can happen faster. The same timeline does not apply. If an infant or older adult has vomiting or diarrhea for more than six hours without keeping fluids down, call a doctor.
As of 2026, there is no clinical evidence that any single drink cures an upset stomach. Fluids support your body while it heals itself. That is the honest truth. Any product claiming to stop stomach symptoms instantly is overhyped.
Frequently Asked Questions
What is the fastest way to settle an upset stomach?
Sipping a clear oral rehydration solution or ginger tea in small amounts is the fastest evidence-based approach. Start with one tablespoon every five minutes and increase as tolerated.
Is Gatorade good for an upset stomach?
Gatorade contains too much sugar and not enough sodium for medical rehydration. Oral rehydration solutions like Pedialyte are better choices.
Can I drink milk if my stomach is upset?
Milk is not recommended because lactose can be hard to digest during a stomach bug and may worsen diarrhea or bloating.
Does apple juice help with stomach flu?
Apple juice is high in sugar and can make diarrhea worse. The American Academy of Pediatrics advises against it for children with gastroenteritis.
