How to Make a Hydration Solution at Home - A Sick Sense Guide for Sick Days

When your little one is sick — whether it’s a tummy bug, fever, or they’re just off their food and drink — hydration is everything. But sometimes, plain water just doesn’t cut it.

That’s where a hydration solution comes in. These specially balanced drinks help replace not just fluids, but also important things like sugar and salts (electrolytes) that the body loses during illness.

Of course, you can purchase ready-made hydration solutions — they’ve been formulated to an exact science and are great to have on hand. But what if you don’t have any in the cupboard? What if your kids are sick, it’s late, and you just don’t have the capacity to run out to the store?

That’s where making your own can be a game-changer. With a few pantry basics, you can create a safe, effective hydration solution at home. It may not be as precise as the store-bought stuff, but it does the job — and it’s better than waiting or doing nothing.

Let’s walk through your options — simple, safe, and stress-free.

1. The Easy Option: Rehydration Packets

You can buy oral rehydration sachets from the chemist — no prescription needed. Each packet contains the right balance of electrolytes and sugar. Just mix it with clean water (check the instructions on the box), stir, and it’s good to go.

They’re handy to keep in your cupboard or baby bag, especially for travel or if your child gets sick unexpectedly.

2. The World Health Organisation Recipe

The World Health Organisation (WHO) has two trusted recipes for homemade oral rehydration solutions: a simple version and a reduced osmolarity version. The reduced osmolarity option — meaning it contains slightly less sugar and salt — is often recommended for children who are dehydrated or at risk of dehydration from gastro. It’s designed to be gentler on the gut and better absorbed during illness.

To make 1 litre (about 4¼ cups):

• ⅜ teaspoon table salt

• ¼ teaspoon sodium-free salt substitute (like Morton’s)

• ½ teaspoon baking soda

• 2 tablespoons of sugar

• 2 teaspoons of sugar (yes, both are used — they serve different purposes)

• 1 litre of clean water

Stir until everything is fully dissolved. Use straight away and store in the fridge for no more than 4–6 hours.

3. Broth or Miso Versions

Some children prefer salty over sweet — and that’s okay. Broth-based or miso-based hydration drinks can be helpful too.

Broth-based:

• 2 cups full-salt broth (not low-sodium)

• 2 cups water

• 2 tablespoons sugar

Miso version:

• 7 teaspoons miso paste

• 1 tablespoon sugar

• 4 cups water

Mix thoroughly and make sure it’s not too hot before offering to your child.

4. A Quick and Basic Version

If you’re short on time and need something fast:

• 4 cups of clean water

• ½ teaspoon salt

• 2 tablespoons sugar

Mix well and offer small, frequent sips.

A Few Tips to Keep in Mind

• Always use clean water. Bottled or boiled if you're unsure.

• Stick to the recipe. Too much or too little salt or sugar can cause imbalances and potentially make things worse.

• Make it fresh. Only make what you’ll use within a few hours. Refrigerate leftovers and toss anything after 4–6 hours.

So, Is This as Good as the Store-Bought Stuff?

While homemade versions aren’t identical to well-known rehydration solution brands, they follow the same principles: sugar for energy and salt for fluid balance. If your child is mildly unwell and needs support at home and you don't have any readily made packeted hydration solutions on hand, these recipes can be a great tool while you monitor them closely.

At The Sick Sense, we believe in giving you simple, practical tools to manage the tough days. It’s not about panic — it’s about feeling prepared. And now, you’ve got another tool in your back pocket.

Got a fridge? A spoon? A few pantry basics? You’re good to go.

Need more sick day sanity savers? Check out our workshops or downloadable fact sheets — everything we teach is is evidence based, created and developed by real life Paediatric Specialised Registered Nurse, for real life parents.

Disclaimer:

The information in this blog is general in nature and is intended to support, not replace, professional medical advice. Always speak with your GP or healthcare provider if you’re concerned about your child’s health or hydration. While homemade hydration solutions can be useful in mild cases, they are not a substitute for proper medical treatment. Trust your gut, and don’t hesitate to seek help if something doesn’t feel right.