What should I drink when I feel dizzy?

October 2, 2025 •

3 min read

Nearly a third of adults over 65 experience dizziness, with dehydration often being a primary contributor. If you're wondering what should I drink when I feel dizzy?, the answer begins with rehydrating your body and replenishing lost fluids and electrolytes.

Quick Summary

When feeling dizzy, prioritize drinking water or an electrolyte-rich beverage like a sports drink or coconut water to combat dehydration, a common cause. Ginger tea can also help soothe any accompanying nausea.

Key Points

Start with Water: Plain water is your primary defense against dehydration-induced dizziness. Sip slowly to avoid stomach upset.
Use Electrolytes for Replenishment: If you've been sweating or feeling unwell, an electrolyte drink or coconut water can restore mineral balance and relieve dizziness caused by imbalance.
Leverage Ginger for Nausea: A cup of ginger tea can help calm an upset stomach that often accompanies dizzy spells, thanks to its anti-nausea properties.
Avoid Dehydrating Drinks: Steer clear of caffeine and alcohol, as they act as diuretics and can worsen dehydration and dizziness.
Address Underlying Causes: If dizziness is persistent or severe, or accompanied by other symptoms, seek medical advice, as hydration may not be the only issue.

Understanding the Link Between Dehydration and Dizziness

Dehydration occurs when your body loses more fluid than it takes in. This imbalance can lead to a decrease in blood volume, which in turn causes a drop in blood pressure. Lower blood pressure means less blood and oxygen are delivered to your brain, leading to that tell-tale sensation of lightheadedness or dizziness. For this reason, simple rehydration is often the quickest and most effective solution.

The Role of Electrolytes

Electrolytes are essential minerals like sodium, potassium, calcium, and magnesium that help maintain fluid balance, nerve function, and muscle contractions. When you sweat or are unwell (vomiting, diarrhea), you lose these critical minerals along with water. An imbalance can disrupt nerve signals that control your body's balance, exacerbating feelings of dizziness.

Best Beverages to Combat Dizziness

1. Water

Plain water is your first and most fundamental line of defense against dehydration-induced dizziness. Sip it slowly, rather than chugging, to prevent further upsetting your stomach. Adding a pinch of salt and a small amount of sugar can create a simple, effective rehydration solution at home.

2. Electrolyte Drinks

If you've been sweating excessively, or if your dizziness is accompanied by nausea or stomach issues, an electrolyte drink can be more beneficial than water alone. These beverages are formulated to restore the mineral balance in your body more effectively.

Sports Drinks: Options like Gatorade or Powerade contain sugar and electrolytes, making them effective for rapid rehydration, especially after physical exertion.
Coconut Water: A natural source of electrolytes, especially potassium, coconut water can be a great option for gentle rehydration.
Oral Rehydration Solutions (ORS): For more severe dehydration, over-the-counter ORS products provide a carefully balanced mix of salts and sugars.

3. Ginger Tea

For those whose dizziness comes with a side of nausea, ginger is a well-known natural remedy. The compounds gingerol and shogaol have anti-inflammatory and anti-nausea properties that can help soothe the stomach and potentially improve circulation. To prepare:

Slice fresh ginger root.
Boil the slices in a cup of water for 5–10 minutes.
Strain and add a touch of honey if desired.

Beverages to Limit or Avoid

Some drinks can actually worsen your symptoms, and it's crucial to know which ones to avoid.

Caffeine: Drinks like coffee, tea (not herbal), and some sodas act as diuretics, which means they cause your body to lose more fluid through urination. Excessive caffeine can worsen dehydration and dizziness.
Alcohol: Similar to caffeine, alcohol is a diuretic and significantly contributes to dehydration. It also affects the central nervous system, which can impair balance and worsen dizziness.
High-Sugar Sodas: While a quick sugar boost can help with low blood sugar, very high-sugar drinks can cause a rapid spike and subsequent crash, which may worsen dizziness.

Drink Comparison Table


Beverage	Primary Benefit	Electrolyte Content	Nausea Relief	When to Use
Water	Hydration	Low	No	Most mild cases of dizziness
Electrolyte Drink	Rehydration	High	Low	Post-exertion, vomiting, diarrhea
Ginger Tea	Nausea Relief	Low	High	Dizziness with nausea or motion sickness
Coconut Water	Hydration, potassium	Medium	No	Gentle rehydration and electrolyte boost
Juice (e.g., Orange)	Blood Sugar	Medium	Low	Low blood sugar-related dizziness

When Dizziness is Not Just Dehydration

While hydration is a key factor, it's important to recognize that dizziness can stem from many causes, including inner ear problems (like BPPV or Meniere's disease), low blood sugar, heart conditions, or medication side effects. If your dizziness is severe, persistent, or accompanied by symptoms like chest pain, confusion, or a severe headache, it's crucial to seek professional medical advice immediately. Always consult a healthcare provider for a proper diagnosis.

For additional information on health conditions and their treatments, you can visit the Mayo Clinic website.

Conclusion

When you feel dizzy, the first step is to assess your hydration. Reaching for a glass of water, an electrolyte drink, or a soothing cup of ginger tea can provide significant relief, depending on the underlying cause. Avoid caffeine and alcohol, which can worsen symptoms. By understanding the role of proper hydration and electrolyte balance, you can take proactive steps to manage and prevent dizzy spells. Always remember to consult a healthcare professional for persistent or severe symptoms to rule out more serious conditions.

Frequently Asked Questions

For mild dehydration, you may start feeling better within 5 to 10 minutes of drinking water. However, this depends on the severity and specific cause of your dizziness. If symptoms persist, other factors may be at play.

Yes, low blood sugar can cause dizziness and lightheadedness. If you haven't eaten in a while, a beverage with some natural sugars, like fruit juice or an electrolyte drink, along with a small snack can help stabilize your blood sugar levels.

Only if it contains real ginger. Many commercial ginger ales contain very little actual ginger, and the high sugar content can be counterproductive. A cup of real ginger tea is a much more effective remedy for nausea.

For most people, a standard sports drink like Gatorade is sufficient. Natural options like coconut water are also effective. If your dizziness is from illness, an oral rehydration solution (ORS) is scientifically formulated for optimal fluid and mineral absorption.

Yes, both caffeine and alcohol can worsen dehydration, which is a common cause of dizziness. It is best to stick to water and other rehydrating fluids until your symptoms have resolved.

Fruit juice can be helpful if your dizziness is related to low blood sugar. It provides a quick source of energy. However, for simple dehydration, water or an electrolyte drink is often a better choice, as high sugar intake can cause a crash later.

If your dizziness does not improve after hydrating or is accompanied by other symptoms like blurred vision, severe headache, or numbness, it is important to seek medical advice. Dizziness can have other causes that require professional diagnosis.