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Oral rehydration solution (ORS): how to rehydrate faster than with water

Oral rehydration solution (ORS) is a "drinkable IV" that rehydrates your body faster than water. It may help the day after drinking, after a lot of sweating, or for a child with a fever who has trouble drinking. If it's a powder, mix it with exactly the amount of water listed.

Who it’s for

The day after heavy drinking, people who've sweated a lot, kids with a fever, people who struggle to drink enough

Daily dose

Mix with the amount of water on the package. For products with sweeteners, 1–2 glasses a day

When

When you feel dehydrated. For hangovers, after drinking

Best form

A product that meets the WHO standard. If blood sugar is a concern, an amino acid–based type

What is oral rehydration solution (ORS)?

ORS stands for Oral Rehydration Solution — a rehydration fluid you drink by mouth. It's water mixed with electrolytes (minerals like sodium and potassium that keep your body's fluid balance) and glucose in set proportions.

Plain water takes time to be absorbed in your gut. But when glucose and sodium are present together, they open a "door" in the gut wall that lets water in. So even drinking the same amount, it's absorbed faster and more fully than water.

Many people say they feel different within tens of minutes — especially if their fatigue, headache or brain fog was caused by dehydration.

When to drink it

  • The day after drinking: Thirst, a foggy head and fatigue often come from dehydration. It works on the same principle as a salty broth restoring water and salt.
  • After heavy sweating: After exercise, a sauna, or time outdoors on a hot day
  • A child with a fever: Water makes up a bigger share of a child's body than an adult's, so dehydration is more dangerous. ORS is designed so fluids and electrolytes are absorbed as well as possible during a fever.
  • People who struggle to drink enough: Those whose eating and drinking have dropped sharply on appetite-suppressing shots (like Wegovy or Mounjaro)
  • People who feel queasy taking high-dose arginine on an empty stomach: Some use ORS instead for recovering from fatigue.
If your child is barely urinating, keeps vomiting after drinking, or seems limp, don't try to manage at home — go to a doctor right away.

How is it different from sports drinks or juice?

TypeFeaturesBest for
Glucose-based ORSWHO-standard ratio. The standard type, with the fastest absorption. But glucose is the main ingredient, so it can raise blood sugar.Kids, hangovers, days with heavy sweating
Amino acid–based ORSUses essential amino acids instead of glucose to open the water-absorption door. May also support your body's recovery.People worried about blood sugar, people eating very little
Sports drinks and juiceEasy to drink, but high in sugar, and the electrolyte ratio differs from ORS.Mild thirst
Homemade ORSYou can make it right away if you have the ingredients. The ratio must be exact.A temporary option in a pinch

We don't strongly recommend sports drinks. They're high in sugar, which makes them a poor choice to give kids in large amounts. That said, having a little alongside ORS for a hangover is fine.

How to make ORS at home

In a pinch, you can make it with ingredients you have at home.

  1. Prepare 1 L of boiled and cooled water.
  2. Add 30 g of sugar.
  3. Add 2.5 g of salt.
  4. Squeeze in the juice of half a lemon and stir well.
Adding too much salt can actually make dehydration worse. Spoon sizes vary from home to home, so use a kitchen scale if you can.

How to choose and take ORS

When you choose one, check that it meets the WHO/UNICEF ORS standard. The standard sets the amounts of glucose, sodium, potassium and chloride, and the osmolarity (how concentrated the liquid is). Meeting the standard gives the best absorption.

Taking it is simple:

  • For powders, always use the amount of water listed on the package. Mixing it too strong actually lowers absorption.
  • For hangovers, take it after drinking.
  • Products sweetened with sweeteners can cause an upset stomach or diarrhea. 1–2 glasses a day is about right.

For recovering from fatigue, many people pair it with an active B-vitamin drink or a drink containing taurine.

Combinations

Works well with: B vitamins (B complex), taurine

Frequently asked questions

Does oral rehydration solution help with hangovers?

Hangover thirst, fogginess and fatigue often come from dehydration. ORS replaces fluids and electrolytes faster than water, so it may help. Take it after drinking.

Can I give my child ORS when they have a fever?

Yes, ORS is designed to be absorbed as well as possible for rehydration during a fever. But if your child keeps vomiting or is barely urinating, go to a doctor right away.

Can I use a sports drink instead?

We don't strongly recommend it, because it's high in sugar and has a different electrolyte ratio. It's fine for mild thirst, but if you're worried about dehydration, ORS is better.

Does ORS raise blood sugar?

Products with glucose as the main ingredient can raise blood sugar. If that's a concern, choose a product that uses amino acids instead of glucose.

How many glasses of ORS can I drink a day?

Follow the product directions. Products with sweeteners can upset your stomach, so 1–2 glasses a day is about right.

How do I make ORS at home?

Add 30 g of sugar, 2.5 g of salt and the juice of half a lemon to 1 L of water. Too much salt backfires, so it's best to measure with a kitchen scale.

Related concerns

HangoverFatigue

Last updated 2026-10-12