Oral Rehydration Solution: Homemade Recipe for Vomiting (WHO Ratio + Sipping Plan)

Oral rehydration solution is a simple sugar-salt-water drink that helps your gut absorb fluid faster during vomiting, so you don’t slide into dehydration. Most importantly, the most reliable homemade version follows the WHO-style ratio: 1 liter clean water + 6 level teaspoons sugar + 1/2 level teaspoon salt. Then, you sip it on a schedule (don’t chug it), because small amounts are more likely to stay down.

I’ve used an ORS-style mix more times than I’d like to admit—after a nasty stomach bug, after food poisoning once (never again with that roadside seafood), and even when one of my kids couldn’t keep anything down for half a day. Here’s the thing: the recipe matters, but the way you drink it matters just as much. Also, most “hydration drinks” people grab are way too sugary when you’re actively vomiting.

For example, if you want to make sipping easier, an infuser water bottle can be oddly helpful. I’m not saying fruit fixes vomiting (it doesn’t). However, having a bottle that’s easy to hold, mark, and refill makes it simpler to follow a slow sipping plan—especially when you feel miserable.

what’s oral rehydration solution, and why does it work for vomiting?

Oral rehydration solution (ORS) is designed around a neat bit of human biology: glucose (sugar) helps sodium (salt) move across the intestinal wall, and water follows. Therefore, the right mix can rehydrate you better than plain water when you’re losing fluids through vomiting. In addition, it can help when diarrhea joins the party.

Notably, this isn’t “energy drink science.” It’s decades-old medical practice used worldwide. According to a 2024 UNICEF briefing, ORS and zinc together can treat over 90% of childhood diarrhea cases (with ORS as the cornerstone of rehydration). You can read more at UNICEF on diarrhoeal disease and ORS.

Homemade oral rehydration solution recipe (WHO-style ratio)

Let’s keep this practical. You can make a solid, WHO-style homemade ORS with kitchen basics. First, use clean water. If you’re unsure, boil it for 1 minute and cool it, or use bottled water.

Exact homemade ORS recipe (1 liter batch)

• 1 liter (about 4.25 cups) of clean water
• 6 level teaspoons of sugar
• 1/2 level teaspoon of table salt

Next, stir until completely dissolved. That’s it. However, if you’re measuring in smaller amounts, accuracy matters. A “heaping” spoon can turn this from helpful to rough on your stomach.

Half-batch option (500 ml)

• 500 ml water
• 3 level teaspoons sugar
• 1/4 level teaspoon salt

For reference, WHO and UNICEF describe standard ORS compositions and usage guidance in their ORS materials (worth bookmarking): WHO ORS guidance. On top of that, Harvard Health also covers safe rehydration basics and when to get care: Harvard Health.

Can you adjust the taste without ruining it?

Yes—however, you can’t “improve” it by turning it into a sweet drink. The whole point is the correct balance. If it tastes off, you’ve got a few safe tweaks.

• Chill it. Cold ORS often goes down easier, particularly after vomiting.
• Add a small squeeze of lemon or lime. A little acidity can cut the saltiness. Keep it modest.
• Don’t add extra sugar to “make it palatable.” Too much sugar can pull water into the gut and worsen nausea or diarrhea.

As a rule, it should taste like mildly sweet, slightly salty water. On the other hand, if it tastes like lemonade, it’s probably too sugary.

Interestingly, research on diarrheal dehydration consistently supports lower-osmolarity formulas because they reduce stool output and vomiting compared with older, higher-osmolarity mixes. For example, the U.S. CDC notes ORS is preferred for dehydration from diarrhea and vomiting: CDC diarrhea and hydration guidance.

How often should you sip ORS when you’re actively vomiting?

This is where people mess up. They take a few big gulps, the stomach spasms, and everything comes right back up. Instead, think like you’re watering a plant—not filling a bucket.

My go-to sipping schedule (adult)

• Start with 1–2 teaspoons (5–10 ml) every 1–2 minutes for 10–15 minutes.
• Then, if you keep that down, increase to 1 tablespoon (15 ml) every 2–3 minutes.
• Finally, after 30–60 minutes without vomiting, you can move to small sips as desired.

Plus, if you vomit again, don’t panic. Wait 10 minutes and restart with the smallest sips. In my experience, this “reset” works better than forcing it.

Simple target amounts (general guidance)

Hydration needs vary. Still, a commonly cited target during acute fluid loss is about 50–100 ml per kg over 4 hours for mild to moderate dehydration (often used in pediatric guidance). In practice, adults can sip steadily and judge by urine output and symptoms. However, if you’ve got kidney disease, heart failure, or salt restrictions, check with a clinician first.

When should you use oral rehydration solution vs plain water?

Plain water is fine for mild thirst when you’re otherwise okay. However, if you’re vomiting repeatedly, ORS usually works better because it replaces both fluid and electrolytes in a balanced way. As a result, you’re less likely to get stuck in the “drink, puke, repeat” loop.

• Use it when vomiting continues, urine is dark/scant, you feel weak or lightheaded, or diarrhea is present.
• Use water when you’re only mildly thirsty, keeping fluids down, and eating some salty foods normally.

Also, here’s a stat that puts dehydration risk in perspective: According to a 2024 WHO fact update, diarrhoeal disease still causes about 8% of deaths in children under 5 globally. Therefore, WHO and UNICEF keep emphasizing ORS as a key intervention: WHO diarrhoeal disease fact sheet.

Signs of dehydration that mean you should get medical care

I’m all for home solutions—until they’re the wrong tool. As a result, don’t “tough it out” if dehydration is getting ahead of you. Instead, use the red flags below to decide quickly.

Adults: get urgent care if you notice

• Confusion, fainting, or severe weakness
• Very little urine (or none) for 8+ hours
• Blood in vomit, black/tarry stool, or severe abdominal pain
• Inability to keep even tiny sips down for several hours
• High fever or stiff neck, especially with severe headache

Babies and kids: call a clinician promptly if

• No wet diapers for 6+ hours (infants) or very low urination
• Sunken eyes, no tears when crying, very dry mouth
• Unusual sleepiness, irritability, or difficult to wake
• Fast breathing, cold hands/feet, or mottled skin

If you’re unsure, err on the side of caution. Dehydration can move fast, particularly in small children and older adults. In other words, you don’t need to “wait and see” when symptoms escalate.

Common mistakes that make vomiting worse (I’ve seen all of these)

Honestly, most “hydration fails” come from good intentions. People want something that tastes nice and feels substantial. Unfortunately, the stomach doesn’t care about your intentions.

• Too much sugar. Adding extra sugar or using sodas can worsen nausea and diarrhea because of higher osmolality.
• Sports drinks as a direct replacement. Many sports drinks are formulated for exercise, not gastroenteritis. They’re often too sugary and not balanced like ORS.
• Undiluted juice. Apple juice, orange juice, and “natural” juices can hit the gut like a sugar bomb when you’re sick.
• Chugging. Even a perfect mix comes right back up if you slam it.
• Guessing measurements. “A pinch” of salt isn’t the same as 1/2 teaspoon, and that difference matters.

What I do after the first hour (food, meds, and pacing)

Once you’ve gone 30–60 minutes without vomiting, you can start thinking about gentle calories. Meanwhile, keep sipping—just less obsessively. After that, add food slowly and see what your stomach tolerates.

• Food: crackers, toast, rice, bananas, broth. Keep portions small.
• Avoid: greasy food, alcohol, and big dairy servings at first.
• Optional meds: some people use OTC anti-nausea options. If you’re considering something stronger (like ondansetron), that’s a clinician conversation.

Also, don’t underestimate sleep. If you can rest and you’re not continuously vomiting, your body often settles faster. In fact, a nap can make the next round of sipping feel doable.

One more note from my own kitchen: after a stomach bug passes, people tend to swing hard into “detox” mode. I’d rather you rebuild with boring, steady meals. So, if you like structured recipes, a straightforward plan can keep you from making the classic mistake of jumping back into heavy food too quickly.

Quick recap: oral rehydration solution rules that actually work

Use oral rehydration solution when vomiting puts you at risk of dehydration. Next, mix it accurately (1 liter water + 6 level tsp sugar + 1/2 level tsp salt), then sip tiny amounts on a timer. Also, keep it cool and don’t turn it into a sugary drink. Finally, get medical help fast if dehydration signs show up or you can’t keep fluids down.

[content-egg-block template=offers_list]