Hydration for Norovirus: What Works and What Doesn’t

When you have norovirus, a highly contagious virus that causes severe vomiting and diarrhea. It’s not the virus itself that lands you in the hospital—it’s the stomach flu that drains your body of fluids faster than you can replace them. Most people think drinking water is enough, but that’s not true. Norovirus wipes out more than just water—it strips away sodium, potassium, and other electrolytes your body needs to keep your heart, muscles, and brain working. Without the right kind of oral rehydration, a balanced mix of water, salts, and sugars designed to restore lost fluids, you risk serious electrolyte imbalance, a dangerous shift in your body’s mineral levels that can cause seizures, irregular heartbeat, or even organ failure.

Plain water doesn’t cut it because it dilutes what’s left of your electrolytes instead of replacing them. Sports drinks? They’re too sugary and not salty enough. Even coconut water, while natural, doesn’t have the right ratio of sodium to potassium for viral illness. The only proven solution is an oral rehydration solution (ORS), the kind recommended by the WHO. You can buy it pre-made at any pharmacy, or make your own with a precise mix of salt, sugar, and water. Timing matters too. Sipping small amounts every 10 to 15 minutes works better than chugging a full glass. Your stomach is still sensitive, and forcing too much too fast just triggers more vomiting. Kids and older adults are at highest risk—not because the virus hits them harder, but because they can’t tell you they’re thirsty or can’t reach the water bottle. Watch for dry mouth, sunken eyes, or no urine for 8 hours. Those are red flags, not normal side effects.

What you avoid is just as important as what you drink. Skip caffeine, alcohol, milk, and sugary sodas—they make diarrhea worse and pull water out of your system. Don’t rely on anti-nausea meds unless a doctor says so; they can mask symptoms without fixing the root problem. The goal isn’t to stop vomiting or diarrhea—it’s to keep your body running while your immune system does its job. Most people recover in 1 to 3 days, but only if they stay properly hydrated. Below, you’ll find real-world advice from people who’ve been through it, medication safety tips for families, and what to do when symptoms don’t improve. This isn’t guesswork. It’s science-backed, practical guidance you can use today.