When you have a cold or the flu, staying hydrated is crucial for beating the illness. Drinking plenty of fluids can help thin out mucus, prevent dehydration, and soothe a sore throat. But what should you drink when you’re sick? Here are some of the best options for cold and flu hydration.
Water
Water is always a good choice when you’re under the weather. Drinking water helps thin out mucus and prevents dehydration from fever, sweating, vomiting, and diarrhea. Aim to drink at least 8 cups of water daily when you have a cold or flu. You may need even more water if you have a high fever, diarrhea, or are vomiting frequently.
Hot Tea
Sipping on hot tea is a great way to stay hydrated and get the benefits of natural herbs when you’re sick. The steam from hot tea can help loosen mucus and soothe a sore throat. Certain herbal teas also contain antioxidants, vitamins, and minerals that can give your immune system a boost.
Some of the best teas to drink for colds and flu include:
- Green tea – Contains antioxidants and EGCG that may help boost immunity.
- Black tea – Provides hydration and may soothe a sore throat.
- Ginger tea – Helps reduce inflammation and nausea.
- Peppermint tea – Can help clear congestion and soothe headaches.
- Chamomile tea – Calming properties may help you rest.
- Echinacea tea – May stimulate the immune system to fight infection.
Add honey and lemon to tea for additional symptom relief and vitamin C.
Chicken Soup
Chicken soup lives up to its reputation as a cold and flu remedy. The broth provides hydration as well as electrolytes like sodium and potassium that you may lose from fever, sweating, and vomiting. The warm soup also helps clear nasal congestion. Studies show that chicken soup may provide anti-inflammatory benefits that could help ease cold and flu symptoms.
Opt for homemade chicken soup using a whole chicken and plenty of vegetables for extra nutrition. You can also find prepared chicken soup or broth at your grocery store. Look for low-sodium options.
Fruit Juices
Drinking fruit juice is a tasty way to get hydrated and get nutrients like vitamin C when you’re under the weather. Citrus juices like orange juice and grapefruit juice contain lots of vitamin C that can support immune function. Other fruit juices like apple, cranberry, and pomegranate juice also provide antioxidants, electrolytes, and hydration.
Always opt for 100% fruit juice and avoid juice cocktails high in added sugars. Dilute fruit juice with water if the acidity bothers your throat.
Sports Drinks
Sports drinks like Gatorade and Powerade can help you stay hydrated and replace electrolytes lost from fever, vomiting, and diarrhea when sick. The electrolytes including sodium, potassium, magnesium, and calcium help your body absorb and retain fluids.
Stick to low-calorie sports drink options. Avoid drinking sports drinks with high sugar content as too much sugar can make dehydration worse.
Oral Rehydration Solutions
Oral rehydration solutions like Pedialyte are specifically formulated to prevent and treat dehydration from illness. They contain optimal ratios of electrolytes and glucose to help your body absorb fluids. Oral rehydration solutions are recommended when you have significant fluid loss from diarrhea, vomiting, or high fevers.
Broths and Clear Soups
Broths and clear soups are easy on the stomach when you feel too sick to each much solid food. Bone broth provides electrolytes while clear soups like vegetable or egg drop soup supply fluids and nutrients. Avoid creamy, high-fat soups as these are harder to digest. Focus on clear broths as your appetite allows.
Avoid Alcohol
It’s best to avoid alcoholic drinks when you’re sick with a cold or flu. Alcohol can cause dehydration and interact with over-the-counter cold medications. Some research also indicates that alcohol may suppress the immune system, making it harder to fight off your illness.
Avoid Sugary Drinks
Sugary sodas, juices, sports drinks, and coffee drinks can worsen dehydration when you’re under the weather. The high sugar content causes fluid to be pulled into the intestine, potentially exacerbating diarrhea and vomiting. Stick to low or no-sugar beverage options when sick.
Stay Away from Caffeine
Beverages with caffeine like coffee, tea, and soda may cause dehydration and affect your ability to absorb fluids when sick. Caffeine is also a stimulant that can leave you feeling jittery and disrupt sleep when you really need rest. Limit caffeine or avoid it altogether when fighting a cold or flu.
Conclusion
Drinking plenty of fluids is key when you’re sick with a cold or flu. Focus on staying hydrated with water, herbal tea, soup broths, diluted juices, oral rehydration solutions, and other clear fluids. Avoid sugar-laden drinks, caffeine, and alcohol as these can worsen dehydration. Pay attention to your symptoms and fluid losses, and adjust your hydration accordingly. Getting enough of the right beverages will help you recover faster.
References
| Source | Link |
|---|---|
| Mayo Clinic | https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403 |
| Cleveland Clinic | https://health.clevelandclinic.org/what-to-drink-when-you-have-a-cold-or-flu/ |
| Healthline | https://www.healthline.com/health/cold-flu/what-to-drink |
| Academy of Nutrition and Dietetics | https://www.eatright.org/health/wellness/preventing-illness/what-to-drink-when-youre-sick |