What to Drink When Sick?

When you’re feeling under the weather, the liquids you choose can have a surprising impact on your comfort and overall wellness. Whether it’s a seasonal cold or a stubborn bout of the flu, staying hydrated is key to supporting your body’s natural processes. Yet figuring out exactly what to drink when sick can feel overwhelming, especially when you’re coping with fatigue, chills, or a low-grade fever.

What to Drink When Sick with the Flu?

The flu can knock you off your feet, making you feel drained and downright miserable. In these moments, you might wonder if there’s a secret formula to help you bounce back more quickly. While there’s no magic potion to make your symptoms vanish instantly, certain drinks can soothe your throat, help regulate your temperature, and keep you hydrated.

First, consider warm beverages. There’s a reason a steaming mug of tea often appears on the menu of what to drink when sick with the flu. Warm liquids can promote a sense of comfort and help loosen any troublesome mucus. Herbal teas—like chamomile or ginger—are a popular choice. They’re caffeine-free, gentle on the stomach, and can have a calming aroma.

Broths, whether chicken or vegetable, are also favorite fluids to drink when sick. These savory liquids are generally easy on a queasy stomach and can supply you with a small amount of electrolytes and protein. Plus, sipping hot broth can help you relax, which is always a plus when the world feels topsy-turvy.

How to Stay Hydrated When Sick?

Feeling lethargic, dealing with congestion, and managing body aches can easily distract you from your daily water intake. Yet, how to stay hydrated when sick is a common concern because dehydration can sneak up on you. If you’ve been vomiting or experiencing diarrhea, you’ll lose fluids and minerals at a faster pace, making it even more vital to replace both.¹

Turning to flu fluid replacement solutions—such as oral rehydration salts or carefully balanced electrolyte beverages—can be a great strategy for replenishing lost salts and minerals. Some people wonder: Is Gatorade good for a cold? Sports drinks do provide electrolytes, but they can be high in sugar.² If you tolerate sugar well and aren’t on a sugar-restricted plan, a sports drink might be helpful in moderation.

It’s important to know why you have to drink fluids when you’re sick. Staying hydrated helps regulate your body temperature, supports organ function, and can thin out mucus. That’s why health professionals often emphasize the crucial role of fluids in your recovery plan. For more detailed guidance on preventing and navigating seasonal illnesses, take a look at these cold and flu prevention tips.

How Much Water to Drink When Sick with the Flu?

When you’re battling the flu, you might ask yourself, how much water do I need to drink when sick with the flu? The general recommendation for healthy adults—around eight 8-ounce glasses of water daily—still holds value, but it can vary based on your activity level, climate, and individual health circumstances.

If the flu has you sweating under layers of blankets or losing fluids in other ways, you may need to boost your intake. Aim to drink enough so your urine is pale or nearly clear. However, don’t force water down if you feel queasy.

If your symptoms include a sore throat or persistent cough, you might explore cold and flu relief options to see if there are products that pair well with your hydration strategies.

Why Is It Hard to Drink Water When Sick?

We’ve all experienced the strange phenomenon: You know you need fluids, yet why is it hard to drink water when sick? When you’re ill, taste buds can go haywire, appetite can disappear, and swallowing might feel uncomfortable. Moreover, fatigue often saps your motivation to refill your glass, and if you’re dealing with nausea, the sight of any liquid can feel unappealing.

Another factor is a diminished sense of thirst. If you’re lying down or inactive, you might not feel thirsty, even if your body is running low on fluids. Additionally, if your nose is stuffed up, you might be breathing more through your mouth, leading to dryness in your throat—a paradox that can make drinking feel more irritating.

Other Flu Fluid Replacements

Sometimes, plain water just doesn’t cut it. Below are a few alternative flu fluid replacement ideas to keep your hydration journey less of a chore:

1. Electrolyte Solutions

A reliable aid for drinking while sick, these are specifically designed to balance fluid and mineral levels.³ They can be found in most pharmacies, and some come in ready-to-drink forms.

2. Herbal Infusions

Ginger tea may help settle a nauseous stomach⁴, and chamomile can offer a moment of tranquility⁵. Peppermint tea has a cooling effect that some find helpful in easing minor congestion⁶. These teas can be the best thing to drink when sick if you prefer warmth and subtle flavors.

3. Diluted Fruit Juices

While 100% juice does contain vitamins, it can also have a high sugar content. Diluting your juice with water can tone down the sweetness while still giving you a small vitamin boost.

4. Sports Drinks

These may be beneficial in replenishing some electrolytes, though moderation is key. If you choose this path, consider opting for versions lower in added sugar.

5. Broth-Based Soups

Though not strictly a beverage, these can be slurped from a cup or spoon. They deliver warmth, mild flavors, and sometimes extra nutrients from vegetables or protein. That’s why they’re often included in lists of fluids to drink when sick.

6. Coconut Water

Many people love coconut water as a natural source of electrolytes. It’s relatively low in sugar compared to some sports drinks.⁷ If you appreciate a hint of sweetness without artificial flavors, it might be worth incorporating.

Final Thoughts

When illness strikes, your fluid intake can make a meaningful difference in how you feel. Although there’s no foolproof guarantee that any particular beverage will magically speed up your recovery, thoughtful choices can provide comfort, reduce the risk of dehydration, and potentially ease certain symptoms.

The secret to what to drink when sick lies in balancing taste, electrolyte needs, and the practicality of consistent hydration. Don’t forget to listen to your body: if water seems unappealing, try other hydrating alternatives. And if you’d like to get ahead of seasonal ailments altogether, explore cold and flu prevention tips to keep yourself prepared when germs circulate.

 Reference

1. Eccles R, Mallefet P. Observational study of the effects of upper respiratory tract infection on hydration status. Multidiscip Respir Med. 2019;14:36.
2. Pérez-Castillo ÍM, Williams JA, López-Chicharro J, et al. Compositional Aspects of Beverages Designed to Promote Hydration Before, During, and After Exercise: Concepts Revisited. Nutrients. 2023;16(1):17.
3. Harris L, Braun M. Electrolytes: Oral Electrolyte Solutions. FP Essent. 2017;459:35-38.
4. Giacosa A, Morazzoni P, Bombardelli E, Riva A, Bianchi Porro G, Rondanelli M. Can nausea and vomiting be treated with ginger extract?. Eur Rev Med Pharmacol Sci. 2015;19(7):1291-1296.
5. Hieu TH, Dibas M, Surya Dila KA, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019;33(6):1604-1615.
6. McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of peppermint tea (Mentha piperita L.). Phytother Res. 2006;20(8):619-633.
7. O'Brien BJ, Bell LR, Hennessy D, Denham J, Paton CD. Coconut Water: A Sports Drink Alternative?. Sports (Basel). 2023;11(9):183.