If you are wondering how to stay hydrated with an ostomy, you’re in the right place. I get it, staying hydrated with an ostomy can feel like an impossible full-time job. Whether you’ve had to visit the ER for fluids or you’re just trying to avoid feeling like a raisin by noon, you’re not alone.
Dehydration is one of the most common and dangerous complications for ostomates, especially those with an ileostomy. Between the fast-moving output and a body that now skips the colon (a major rehydration station), the struggle is real.
In this guide, I’ll share hydration tips that actually work, based on personal experience and what real people in the ostomy community swear by. From salt hacks and electrolyte powders to smart drinks and food pairings that thicken output, we’ll cover everything you need to avoid dehydration and feel human again.
Why Ostomates Are So Prone to Dehydration
- Fast transit time, especially with ileostomy
- Bypasses the colon (which absorbs water and salt)
- Result = all hell breaks loose… liquid output, electrolyte imbalance, fatigue, ER visits
Signs You’re Dehydrated (and What to Watch For)
- Dizziness, fatigue
- Dark urine or low output
- Watery output
- Dry mouth, low blood pressure
- Feeling “off” even after drinking
How to Stay Hydrated With An Ostomy
Staying hydrated isn’t just about drinking more, it’s about drinking smarter. These tips can help you retain fluids and prevent that all-too-familiar crash.
Here are some of the most effective options:
The Best Electrolyte Drinks for Ostomates
When water alone isn’t cutting it, electrolyte drinks can be a game-changer. Ostomates lose fluids and essential minerals faster than most people, so choosing the right beverage matters.
- Drip Drop – A medical-grade hydration powder designed for rapid rehydration. It’s low in sugar and formulated with the right balance of sodium, potassium, and magnesium.
- Liquid I.V. – Popular for its convenience and fast absorption, especially helpful during high-output days.
- LMNT Electrolyte Powder – A clean option that skips sugar entirely and provides a powerful trio of sodium, potassium, and magnesium.
- Pedialyte – Originally made for kids, but ideal for ostomates due to its balanced electrolytes and lower sugar content compared to sports drinks.
- Powerade Zero – A sugar-free alternative that provides electrolytes without the sugar crash.
- Body Armor – Tasty and packed with electrolytes, but may be higher in sugar, so it’s best in moderation or diluted with water.
- SmartWater (black label) – Contains added electrolytes and is a good everyday option, especially for those who dislike the taste of plain water.
- H2ORS – A lesser-known option designed for medical hydration needs, particularly effective in hot climates or for those with consistently high output.
Make Your Own Electrolyte Mix
Homemade hydration can be both cost-effective and effective. Simply mix your favorite juice, cold tea, or water with about 1/8 teaspoon of pink Himalayan salt or sea salt. Some people also add a dash of potassium chloride or magnesium drops for a more complete profile. Products like Waterdrop can enhance the flavor if you need a little motivation to keep sipping.
Try a Pedialyte Sangria
For a fun and functional twist, soak fresh fruit (like oranges, berries, or pineapple) in a bottle of plain Pedialyte overnight. Add a splash of cranberry or orange juice before drinking. It’s refreshing, tasty, and packed with hydration benefits—perfect for summer or anytime output is high.
Cold Herbal Teas with Salt
Unsweetened herbal teas like hibiscus, mint, or ginger can be a great base for hydration. Add a small pinch of salt to boost electrolyte absorption and keep it chilled for a soothing alternative to water.
Sip Slowly and Use Timers
Instead of chugging fluids, try sipping small amounts throughout the day. Using a timer or hydration reminder app can help you stay consistent. Sipping every 10–15 minutes helps prevent sudden spikes in output while still keeping you hydrated.
Track Your Intake with an App
Apps like WaterMinder or even simple phone alarms can keep you on track. Logging your fluid intake and output can help you spot patterns and prevent dehydration before it becomes a medical emergency.
What to Eat to Slow Output and Retain Fluids
Certain foods can help thicken your output and make hydration more efficient. Pair these with your fluids to get the best results:
- White rice
- Mashed potatoes
- Bananas
- Marshmallows
- Oatmeal
- Applesauce (this is my favorite applesauce recipe)
- Crackers or toast
These starchy, binding foods are gentle on your system and help your body absorb fluids better. If your output starts to get too watery, reach for one of these foods to bring things back to that ideal “pudding-like” consistency.
What to Avoid (That Might Be Sabotaging Your Hydration)
Even when you think you’re doing everything right, certain things can throw off your hydration balance:
- Caffeine – Coffee, soda, and energy drinks are diuretics and can pull water from your system.
- Sugary drinks – Sports drinks high in sugar can increase output and worsen dehydration. Choose low- or no-sugar versions.
- Plain water in excess – Overhydrating with plain water without any salt or minerals can actually flush out electrolytes. If your urine is completely clear, it may be a sign to slow down and add more sodium or food-based hydration.
Products & Options Beyond Drinks
When hydration drinks aren’t enough—or you just need a different approach, these options may help:
- Salt tablets (Thermotabs) – Provide an easy way to boost sodium levels when appetite or nausea makes food difficult.
- St. Mark’s Solution – A medically formulated rehydration drink developed for those with short or fast-moving intestines.
- IV hydration therapy – Some ostomates receive IV fluids regularly, especially in cases of chronic dehydration.
- Port-a-cath or home hydration kits – For those who frequently need fluids, having a medical port can provide quick access to at-home IV hydration.
Final Tips to Stay Hydrated With an Ostomy
Staying hydrated with an ostomy isn’t a one-size-fits-all situation, it’s a constant balancing act. What works for one person might not work for another, so the key is to monitor and adjust.
- Track your output and recognize when it’s too thin or too thick
- Adjust food and fluid based on how your body responds
- Don’t wait until you feel dizzy or weak to take action
- Use reminders, small sips, and foods that support fluid retention
- And most importantly: listen to your body, it’s always talking, sometimes it just speaks in stoma output
Hydration and Ostomies
Use electrolyte-rich fluids, salt-based snacks, and hydration powders like LMNT or Drip Drop. Sip throughout the day and avoid caffeine or sugary drinks.
Fatigue, dark urine, watery output, low blood pressure, and dizziness are common warning signs.
Pedialyte, Drip Drop, and LMNT are top choices for ostomates. Choose options with low sugar and high sodium for better absorption.
Bananas, white rice, marshmallows, and applesauce are gentle foods that help slow output and reduce fluid loss.