When a stomach bug hit me hard—nausea, cramps, watery stools—one simple remedy worked fast: a precise rehydration plan paired with easy-on-the-gut food, rest, and smart hygiene. Here’s the step-by-step routine I used, how I mixed oral rehydration at home, what I ate, and the 7-day rebuild that got me back on my feet.
- Why stomach bugs knock you down (and what your symptoms mean)
- Safety first: red flags, meds to avoid, and when to see a clinician
- My first 24 hours: the fast relief plan that stopped the spiral
- Homemade oral rehydration: exact mixing, dosing, and flavor tweaks
- What to eat (and avoid) while your gut resets
- Sleep, breath, and gentle movement that ease cramps and nausea
- Hygiene and home care so the bug doesn’t boomerang
- A 7-day recovery plan to rebuild strength and keep momentum
Why stomach bugs knock you down (and what your symptoms mean)
“Stomach bug” is a broad nickname for short, intense bouts of gastroenteritis. Viruses are the usual culprits (norovirus, rotavirus, adenovirus); bacteria and their toxins sometimes join the party after risky food or travel. Regardless of source, your small intestine and stomach respond the same way: they speed up transit to eject intruders and release water into the gut. That’s why stools turn watery, nausea rises, and cramps come in waves. The urgency you feel is physiology working as designed—only it can be uncomfortable and dehydrating in the process.
Mild fever and body aches mean your immune system is engaged. Nausea without much stool suggests the upper gut is irritated; loose stools with little nausea point lower. Cramps often arrive just before a watery movement; they ease afterward, then return as another wave builds. If symptoms spike a few hours after a questionable meal, think foodborne toxins; if they erupt rapidly in a household or after a group event, think norovirus. If you notice mucus or blood in stools, persistent high fever, or severe pain, the rules change—those are red flags (more below).
Stomach bugs are usually short: 12–72 hours for the worst, another day or two to feel truly normal. The faster you replace water and specific salts, the faster you steady blood volume and brain clarity, and the sooner nausea settles. That is the essence of the remedy here: rehydration matched to what the gut can handle right now.
Safety first: red flags, meds to avoid, and when to see a clinician
Most cases recover at home with fluids, rest, and a kind diet. Get medical advice promptly if you notice any of the following:
- Signs of dehydration that don’t improve with oral fluids: very dark urine or not peeing for 6–8 hours, dizziness on standing, racing pulse, sunken eyes, or extreme thirst
- Blood in stool, black/tarry stools, or persistent high fever
- Severe, worsening belly pain, rigid abdomen, or pain localized to one spot
- Persistent vomiting that prevents you from keeping fluids down for more than 4–6 hours
- Confusion, fainting, or severe weakness
- Symptoms lasting longer than 3–4 days or worsening after initial improvement
- You’re an infant, older adult, pregnant, immunocompromised, or have heart/kidney disease, diabetes with insulin/med changes, inflammatory bowel disease, or other chronic conditions
Medication cautions:
- Avoid routine use of ibuprofen or other NSAIDs when you’re dehydrated—they can stress the stomach and kidneys. If you need pain relief and your clinician agrees, acetaminophen is usually kinder to the gut (do not exceed recommended doses).
- Loperamide (anti-diarrheal) can help adults with non-bloody, non-feverish diarrhea on travel days, but it may trap pathogens and is not a cure. Skip it with fever, blood, or severe belly pain.
- Bismuth subsalicylate can soothe some adults; avoid in children/teens with viral illness due to Reye’s syndrome risk and avoid if you’re allergic to salicylates.
- Anti-nausea medications can be useful if you can’t keep fluids down; ask your clinician which option and dose are right for you.
Zinc: in children with diarrhea, short courses of zinc have evidence for reducing duration and severity; dosing is age-specific—your pediatric clinician can advise.
Always involve a clinician for babies and frail elders early; dehydration escalates quickly.
My first 24 hours: the fast relief plan that stopped the spiral
The first day determines the arc of recovery. This routine stabilized me quickly without harsh meds.
Immediate 24-hour plan
- Sip, don’t chug
Start with oral rehydration solution (ORS) or a diluted electrolyte drink. Take 1–2 tablespoons every five minutes. If you vomit, pause 5–10 minutes, then resume with smaller sips. Aim for ½–1 cup per hour while awake. - Reset the stomach clock
After an hour of successful sips, add ginger or chamomile tea (warm, not hot). Keep caffeine and alcohol out; both worsen fluid loss. - Rest smart
Lie on your left side or semi-propped to calm nausea. Breathe in for a slow count of 4, out for 6. The longer exhale lowers nausea-anxiety loops and eases cramps. - Be gentle to the gut
When hunger returns, start with low-fat, low-fiber, low-spice bites: salted rice or congee; plain toast; a few crackers; a banana; applesauce; mashed potato; broth with soft rice or noodles. Keep portions small and frequent. - Protect the gut lining
If you tolerate dairy, yogurt with live cultures can be a first protein step later in the day. If dairy bloats you, choose soft tofu, eggs, or white fish once nausea is fully quiet. - Mind the salts
Add a pinch of salt to bland foods. Include potassium sources as you progress: banana, potato, or diluted orange juice once stools slow and stomach is settled. - Hygiene, always
Wash hands with soap for 20 seconds—especially after bathroom use and before preparing food. Disinfect high-touch surfaces (handles, phones, faucets). Use a bleach-based cleaner for suspected norovirus areas (it survives alcohol).
By evening, most people can keep steady sips and small bites down. If you can’t, call your clinician—early IV fluids are faster and safer than a long dehydration spiral.
Homemade oral rehydration: exact mixing, dosing, and flavor tweaks
Commercial ORS packets are great to keep on hand, but the classic kitchen recipe is easy and effective when mixed exactly right.
Homemade ORS—mix and use
- Measure clean water
Use 4 cups (1 liter) of safe drinking water. If uncertain, boil for 1 minute and cool. - Add sugar and salt—level, not heaping
Stir in 6 level teaspoons sugar and ½ level teaspoon salt. Level is crucial; heaping spoons make it too concentrated. - Dissolve completely
Stir until the solution looks clear. Optional taste: it should be about as salty as tears—not saltier. - Dose by sip
Adults: ½–1 cup per hour while awake, more after each loose stool (another ½ cup). Children: 1–2 tablespoons every 5 minutes; increase as tolerated. Babies need clinician-guided plans—call early. - Keep it fresh
Use within 24 hours (refrigerate if possible). Make a new batch daily.
Why this works: the precise ratio uses glucose-sodium co-transport in the small intestine—water follows sodium into the body, even when the gut is irritated. Juice or soda alone doesn’t do this; too much sugar can pull water out and worsen diarrhea.
Flavor tweaks (only if tolerated): a small squeeze of citrus, a few slices of fresh ginger, or a splash of rice water (the starchy water from cooked rice) can make sipping easier. Keep flavors subtle; the composition matters.
If you cannot tolerate sweet taste, a savory ORS works: 4 cups water + ½ teaspoon salt + ½ teaspoon baking soda + ¼ teaspoon lite salt (potassium chloride) + 1 tablespoon sugar. Taste should be mildly salty; if you’re on potassium-restricted diets or certain meds, skip potassium chloride and ask your clinician.
What to eat (and avoid) while your gut resets
Old “BRAT” advice (bananas, rice, applesauce, toast) isn’t wrong—it’s just incomplete. The gut heals faster with gentle starch plus protein plus salts, advanced step by step.
What I tolerate first:
- Thin rice porridge or salted white rice; crackers or plain toast; applesauce; banana
- Warm broth with soft noodles or rice; a pinch of salt and a small drizzle of oil
- Later that day or next: eggs (soft scrambled), yogurt with live cultures (if dairy tolerant), soft tofu, or poached fish
What I add on day 2–3:
- Potatoes (mashed) or oats (well-cooked) with a little salt
- Stewed carrots or zucchini; cooked spinach in small portions
- A spoon of peanut butter or hummus on toast if tolerated
What I hold until day 3–4 or later:
- High-fat foods (fried items, heavy cream, rich meats)
- High-insoluble-fiber piles (big raw salads, bran)
- Very spicy foods and alcohol
- Caffeine if it triggers cramps or reflux (some tolerate mild tea)
Probiotics: foods like yogurt or kefir can support recovery if tolerated; supplemental Lactobacillus rhamnosus GG or Saccharomyces boulardii have some evidence for infectious diarrhea in adults—but check with your clinician if you’re immunocompromised or have central lines.
Electrolytes from food: bananas, potatoes, diluted juices, and broths cover potassium and sodium; magnesium sneaks in with oats and cooked greens. Salt your food lightly.
If everything tastes wrong: warm rice water with a pinch of salt is a classic bridge. Boil ½ cup rice in 4 cups water for 20 minutes; strain and sip.
Sleep, breath, and gentle movement that ease cramps and nausea
Sleep is medicine here. So is how you breathe and move.
Position: lie on your left side to slow gastric emptying gently if nausea peaks; switch to right side if gas cramps need to move. A second pillow raises the torso and reduces reflux and throat burn from post-nasal drip.
Breath to calm the belly: inhale through your nose for 4, exhale for 6 through pursed lips, repeat 10 cycles. Longer exhales soften the abdominal wall and lower sympathetic tone; cramps often step down.
Heat: a warm compress (not hot) on the belly for 10–15 minutes relaxes smooth muscle and eases spasms. Heat too hot or too long can irritate—warm is enough.
Walking: short, frequent 5–10 minute walks aid motility and prevent the “after-flu fog.” Keep it gentle; sprints or core workouts wait a week.
Screens off: nausea worsens with visual strain. Dim screens and rest eyes often; look out a window for 20 seconds every 20 minutes if you must be on a device.
Hygiene and home care so the bug doesn’t boomerang
The fastest way to “get sick again” is a household reinfection, especially with norovirus.
Hand hygiene: soap + water for 20 seconds, nails included. Hand sanitizer may help between sinks but is less reliable for norovirus—soap is king.
Bathrooms: disinfect high-touch areas daily during the illness and two days after last symptoms. For norovirus, use a bleach-based cleaner or a hydrogen-peroxide product labeled effective against norovirus. Rinse surfaces that contact food.
Laundry: wash soiled clothes and linens separately on hot; use gloves when handling; don’t shake linens (it aerosolizes particles). Dry thoroughly.
Kitchen: use separate boards for raw meats; refrigerate leftovers promptly; avoid cooking for others for 48 hours after symptoms stop.
Rest and pacing: you’ll feel better, then crash if you pretend you’re 100% the next day. Plan a lighter schedule for three days after symptoms calm.
What helped nausea the most (without a prescription)
Ginger tea (coins simmered 10 minutes) was my fastest relief. Chamomile calmed the anxiety-nausea loop at night. Peppermint helps some but can worsen reflux; I use it only when heartburn is silent. Sips, not mugs, kept my stomach agreeable. Room-temp fluids sometimes beat hot or cold on peak days.
Mints and chewing gum (sugar-free) nudge saliva and can distract the nausea center after the worst passes. If sweet taste is unpleasant, saltine crumbs can be neutral anchors between sips.
The home kit that lives under my sink
- ORS packets (or a card with the homemade recipe) and a 1-liter water bottle
- Ginger, chamomile, and thyme tea; honey (for adults)
- A digital thermometer; soft washcloths; a small heating pad
- Fragrance-free soap; bleach-based bathroom cleaner; disposable gloves
- Crackers, rice, oat packets, applesauce cups, bananas; salt
- A spare set of bedding and towels stored together for quick swaps
This kit turns “I should do something” into “I’ve already started.”
Foods and staples I restock for the week after
As the gut heals, I keep gentle items ready so I don’t grab heavy, spicy takeout and regret it.
- Starches: white rice, oats, potatoes, sourdough toast
- Proteins: eggs, yogurt/kefir (if tolerated), tofu, white fish, shredded rotisserie chicken (skin off)
- Vegetables: carrots, zucchini, spinach—cooked and soft
- Add-ons: broth, olive oil, bananas, applesauce, peanut butter, hummus
- Flavor: ginger, lemon, cinnamon (for oats), salt
These keep meals simple, satisfying, and friendly to a recovering gut.
A 7-day recovery plan to rebuild strength and keep momentum
7-day gut-rebuild plan
- Day 1: Fluids first. Use ORS by sip; ginger or chamomile tea. Small, bland bites as tolerated. Heat compress for cramps. Early bed.
- Day 2: Continue ORS every few hours. Add gentle starch + protein (rice + egg/yogurt/tofu). Two short walks. Disinfect bathroom surfaces.
- Day 3: Transition off ORS if urine is pale and you’re drinking well. Add cooked veg and potassium (banana or potato). Keep portions small.
- Day 4: Increase protein and color. Stew vegetables; avoid fried foods. One 10–15 minute gentle walk after lunch and dinner.
- Day 5: Reintroduce coffee or mild tea if desired; skip if it cramps. Moderate fiber with oats/ripe fruit; yogurt/kefir if tolerated.
- Day 6: Return to normal meals, but keep dinner early. Hydration cadence (glass on waking, mid-morning, midday, mid-afternoon). Light stretching.
- Day 7: Full routine, lighter schedule. Note what foods or habits triggered backslides. Restock the home kit and ORS supplies.
By the end of the week, most people feel stable energy, clear urine, normal hunger, and comfortable stools. If diarrhea or vomiting continues, or if you see blood, fever, or severe pain, follow the safety section and call your clinician.
Frequently Asked Questions
How much should I drink during a stomach bug?
Aim for steady sips: ½–1 cup of ORS per hour while awake, plus a little extra after each loose stool. If you’re vomiting, pause 5–10 minutes and resume with 1–2 tablespoons every five minutes. Pale urine and a moist mouth are good signs.
Is the BRAT diet still recommended?
It’s a reasonable starting point for the first few bites, but you heal faster with gentle protein and salts. Think rice or toast plus egg, yogurt (if tolerated), tofu, or fish, and gradual cooked vegetables.
Can I take probiotics?
Some strains (Lactobacillus rhamnosus GG, Saccharomyces boulardii) may shorten adult infectious diarrhea. Check with your clinician if you’re immunocompromised or have central lines. Yogurt/kefir is a simple food approach once nausea settles.
Are sports drinks okay instead of ORS?
They’re better than nothing but usually too sugary and too low in sodium. Dilute them 1:1 with water and add a tiny pinch of salt if you don’t have ORS. Make proper ORS as soon as you can.
When can I go back to the gym?
After 24–48 hours symptom-free and peeing normally. Start with light walks or mobility; add intensity gradually. Heavy workouts too soon can prolong fatigue and dehydration.