Whether you are sweating it out in peak summer, dealing with a dodgy stomach, or just need to bounce back after a long workout, staying hydrated is non-negotiable. Sometimes plain water does not do the job. You need something more powerful to bring back those lost salts and fluids. That is where ORS comes in fast, reliable, and genuinely effective. And the best part? You do not always need to rush to the chemist. You can easily make this homemade ORS recipe using just three everyday ingredients sitting in your kitchen.
What Is ORS? A Quick Fix For Dehydration
ORS stands for Oral Rehydration Solution, a basic but smart mix of water, sugar, and salt that works like a charm to replace lost fluids. The World Health Organisation (WHO) recommends ORS as a key tool for managing dehydration, especially in places with limited access to healthcare. It might look simple, but it has saved countless lives by helping people recover from dehydration caused by illnesses like diarrhoea.
According to the American Public Health Association (APHA), ORS alone can handle up to 93 per cent of dehydration cases in children under five, especially when diarrhoea strikes.
Why Homemade ORS Works So Well
This is not just a random mix- it is about getting the ratio right. ORS is designed to help your body absorb water efficiently, using just salt, sugar, and water in perfect balance.
Here is why each part matters:
- Sugar helps sodium move across the gut lining, making sure it gets absorbed properly.
- Salt draws water into the bloodstream to maintain hydration levels.
- Water helps carry both salt and sugar throughout the body, fixing the electrolyte imbalance.
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How To Make Homemade ORS – Approved By Experts
The International Federation of Red Cross and Red Crescent Societies (IFRC) shares a straightforward recipe on its official site. It is a great go-to for a quick rehydration fix.
Step 1: Wash your hands with soap and water before starting.
Step 2: Take one litre of clean drinking water in a container.
Step 3: Add half a teaspoon of salt (around 3.5 grams) and four tablespoons of sugar (around 40 grams).
Step 4: Stir until everything dissolves completely.
Homemade ORS Recipes That You Can Make
1. Rice Water ORS
IFRC recommends rice water instead of plain water. It naturally contains potassium and magnesium-great for restoring lost electrolytes and boosting the mix.
2. Tomato Or Cranberry Juice ORS
A study by the University of Virginia highlights that tomato or cranberry juice mixed with water and a pinch of salt creates a nutrient-packed rehydration drink. You get the benefit of added vitamins while staying hydrated.
3. Carrot Soup ORS
Another IFRC-approved idea- carrot soup as a base for your ORS. It adds flavour and nutrition, making it more appealing for both kids and adults who do not like plain ORS.