How to Make an Oral Rehydration Salts Drink (ORS): 5+ Recipes (2024)

Co-authored byClaudia Carberry, RD, MSand Janice Tieperman

Last Updated: June 12, 2024Fact Checked

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1. 1

   Mix clean water, salt, and sugar together to make a homemade ORS. Stir ½ tsp (3 g) of table salt and 2 tbsp (25 g) of sugar into 4¹⁄₄c (1.0L) of water. To improve the flavor, mix in some water flavoring.

   • If you have a premade ORS packet: Stir a packet of premade ORS into 1L (34floz) of water.^[1]
   • Warning: Medical experts advise against using a homemade ORS solution unless there are no other options available. Premade solutions are your best bet at fighting dehydration.^[2]
2. 2

   Drink 100 mL (3.4 fl oz) of your ORS about every 5 minutes. Multiply your weight (in kg) by 75—this is the amount of an ORS you need to drink over 4 hours (in mL). Continue to sip your ORS every few minutes, or until you no longer show signs of dehydration (for example, being able to pass urine, no longer feeling thirsty, and having a strong pulse).^[3]

   • Examine your symptoms after drinking your ORS for 1 hour, then continue checking once every 1-2 hours as you rehydrate.^[4]
   • Alternative dosage: Babies under 2 years old can drink ¹⁄₂L (17floz) of ORS per day; children under 10 years old can drink 1L (34floz) of ORS per day; and children over 10 years old and adults can drink 3L (100floz) of ORS per day.^[5]

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1. 1

   Sports drink-based ORS Mix 1¹⁄₂c (350mL) of a sports drink with 2¹⁄₂c (590mL) of water and ½ tsp (3 g) of salt. If you’re using a low-calorie sports drink, use 1USqt (0.95L) of the beverage mixed with ¼ to ½ tsp (1.5 to 3 g) of salt.^[6]

2. 2

   Broth-based ORS Pour 4c (0.95L) of water into a container, along with 1 broth cube, ¼ tsp (1.5 g) of salt, and 2 tbsp (25 g) of sugar. Stir everything together, wait for the ingredients to dissolve, and then start sipping from the mixture.^[7]

   • Liquid broth alternative: Combine 2c (0.47L) of beef broth, chicken broth, or vegetable broth with 2c (0.47L) of water and 2 tbsp (25 g) of sugar.
   • Miso paste alternative: Mix 4c (0.95L) of water with 7 tsp (39 g) of miso paste and 1 tbsp (12.5 g) of sugar.
3. 3

   Juice-based ORS Mix 4¹⁄₄c (1.0L) of water, 1c (240mL) of orange juice, 8 tsp (33.5 g) of sugar, ¾ tsp (3.7 g) of baking soda, and ½ tsp (3 g) of salt together.^[8]

   • Apple juice alternative: Mix ³⁄₄c (180mL) of apple juice, 3¹⁄₄c (0.77L) of water, and ½ to ¾ tsp (3 to 4.5 g) of salt together.
   • Tomato juice alternative: Mix 2¹⁄₂c (590mL) of tomato juice and 1¹⁄₂c (350mL) of water together.
   • Cranberry or grape juice alternative: Mix ³⁄₄c (180mL) of juice, 3¹⁄₄c (0.77L) of water, and ½ to ¾ tsp (3 to 4.5 g) of salt together.
4. 4

   See Also

   Pedialyte for Dehydration: An Effective Rehydration Drink For All?Pedialyte for Babies: Benefits, Dosage, and Safety

   Cereal-based ORS Mix ½ cup (17.5 g) of dry (pre-cooked) baby rice cereal with 2c (470mL) of water, and ¼ tsp (1.5g) of salt. Once the ingredients are combined, stick the mixture in the refrigerator until it has a thick but pourable consistency.

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1. Drink an ORS when you’re experiencing diarrhea and/or vomiting. The purpose of an ORS drink is to help your body recover the fluids it loses through vomiting and diarrhea.^[9] With this in mind, an oral rehydration solution can be a helpful way to recover from food poisoning.^[10]

   • See a doctor if you have persistent diarrhea (for 3+ days), you vomit so much that you aren’t able to keep any liquids in your system, and/or you have symptoms of dehydration (like not passing urine, having a dry mouth, or experiencing dizziness).^[11]

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