When you’re feeling under the weather—fighting a common cold or flu, sore throat, or stomach upset—what you drink plays a big role in recovery. The right fluids help you stay hydrated, ease symptoms, and prevent dehydration. But with so many choices, it’s easy to get confused. So, what to drink when sick? Should you choose water, tea, or a sports drink? Is citrus juice good for you, or could it make things worse? This guide shares simple, science-based advice for all your sick-day symptoms, including tips for kids, common mistakes, DIY recipes, and how to know if you’re drinking enough water.
Quick Reference Table: Illnesses & What to Drink When Sick
| Symptom/Illness | Best Drinks | Why They Help |
| Sore Throat | Warm herbal teas, honey-lemon water, clear broths | Soothes and hydrates throat; eases pain; provides warmth |
| Congestion | Hot herbal teas, clear soups, warm water | Loosens congestion, helps open airways, hydrates |
| Fever | Oral rehydration, coconut water, diluted juice, water | Maintains fluids/electrolytes lost through sweat; hydrates |
| Stomach Upset | Room-temp water, clear broths, ginger tea, oral rehydration solution | Easy on the stomach; helps control nausea and salt losses |
| General Weakness | Protein-enriched broths, diluted meal shakes | Restores nutrients and energy |
Core Principles: What to Drink When Sick
When you're sick, what you drink can make a big difference in how you feel and how quickly you recover. Staying hydrated supports your immune system, so choosing the right fluids is essential. Here are the core principles of what to drink—and what to avoid—when you're feeling under the weather.
- Stick to fluids, and drink often: Your body loses more fluid when you’re sick, especially with fever, vomiting, or diarrhea. Drinking plenty of fluids — such as water, broths, and herbal teas—helps you heal faster and keeps body systems working properly. According to the CDC, staying well-hydrated supports overall health and helps the body flush out waste and regulate temperature during illness (CDC, 2023).
- Water is the safest, simplest choice: Plain water can help prevent dehydration, replace lost fluids, and avoid stomach upset. If you’re not hungry or can’t eat, water is the best way to keep you hydrated.
- Avoid alcohol and limit caffeine: Alcohol and caffeinated drinks can dehydrate you and may cause dizziness or upset stomach. Alcohol can also interact with medication.
- Too much sugar can make symptoms worse: Drinks with high sugar, like undiluted juice or regular soft drinks, can cause or worsen diarrhea and make it harder for your body to absorb water.
Is Gatorade Good When Sick?
Gatorade and other sports drinks contain electrolytes like sodium and potassium, which can help replace salts lost through sweating or illness. This makes them useful in some cases, especially for fever or dehydration. However, many sports drinks also have high sugar content, which can sometimes worsen symptoms like nausea or diarrhea. To stay safe, it’s best to drink Gatorade in moderation, dilute it with water if needed, or opt for homemade oral rehydration solutions that are lower in sugar and free from additives.
What to Drink When Sick Based on Your Symptoms
When you're feeling unwell, the right drink can do more than quench your thirst—it can directly support your recovery. Different symptoms call for different fluids, whether you're battling a sore throat, fever, congestion, or an upset stomach.
Sore Throat
Is your throat scratchy or painful? Try warm herbal teas such as chamomile, ginger, or peppermint. These can help relieve symptoms like sore throat and moisten mouth and throat tissues. Add a spoonful of honey (not for babies under one year) and a squeeze of lemon or other fresh citrus from fruits and vegetables to herbal teas for more soothing power and vitamin C benefits.
Broths—especially clear vegetable or chicken broth—are gentle, hydrating, and add vital protein and salt if you’re not eating much.
Why They Work
- Heat calms the throat
- Honey & lemon help coat and add vitamin C
- Broth supplies salt and protein for healing
Congestion
Struggling to breathe through your nose or feeling sinus pressure? Hot fluids such as herbal tea, ginger tea, or warm water can help relieve symptoms. The warmth loosens congestion and mucus, making it easier to clear your nose.
Peppermint and ginger teas may also help open airways slightly, providing comfort if you have a stuffy or runny nose.
Why They Work
- Steam helps clear sinuses
- Herbal ingredients can soothe and relax airway tissues
Fever
Fever causes your body to lose water and salt through sweating, sometimes without you realizing. You might need more than just water—oral rehydration solutions, coconut water, or diluted juices can give your body the electrolytes (like sodium and potassium) it needs.
Try sipping small amounts often; this is the best way to stay hydrated when you have a fever, especially if you feel too weak to drink large amounts at once.
Why They Work
- Electrolytes replace lost salts, helping your muscles and nerves work
- Gentle sugars in diluted juices or coconut water give energy
Stomach Upset
If you’re experiencing nausea and vomiting, choose clear broths, room temperature water, and ginger tea. Oral rehydration solutions (see recipe below) are recommended if you’re losing fluids due to vomiting or diarrhea.
Cold beverages can sometimes cause stomach cramps, so stick to room temperature or slightly warm drinks.
Why They Work
- Broths provide gentle hydration and some salt
- Ginger tea is well-known for settling the stomach
- Oral rehydration prevents severe dehydration in gastrointestinal illness
General Weakness
If you’re feeling very weak—too tired to eat—try protein-rich broths or diluted meal shakes (choose low-sugar options). These drinks give you some calories and nutrients without heavy food, helping your energy and recovery.
Why They Work
- Protein and simple carbs help restore lost strength
- Broth is easier to keep down than solid food
Visual Decision Tool: "What to Drink When Sick?" Flowchart
What is your main symptom?
- Sore throat: Try warm herbal tea or honey-lemon water
- Congestion: Choose hot tea or soup
- Vomiting/diarrhea: Use oral rehydration or clear broth
- Fever: Alternate water and coconut water (or diluted juice)
- Weakness: Sip broth or meal shake
DIY & Store-Bought: Recipes & Guides
If you're looking to support your recovery with the right fluids, you don’t have to rely only on store-bought options. With just a few basic ingredients, you can make effective and soothing drinks at home. Whether you're replenishing lost fluids or boosting your immune system, these DIY recipes and smart shopping tips will help you stay hydrated and feel better faster.
Homemade Oral Rehydration Solution
Ingredients:
- 1 liter (about 4 cups) clean water
- 6 teaspoons sugar
- 1/2 teaspoon salt
Instructions:
- Pour the clean water into a clean container.
- Add the sugar and salt, stirring well until fully dissolved.
- If the taste is too bland, add a small splash of 100% fruit juice (like orange juice or apple juice) to enhance the flavor and provide some vitamin C.
Usage: This homemade oral rehydration solution is ideal for preventing dehydration during vomiting or diarrhea. The combination of sugar and salt helps restore the essential electrolytes lost from the body, aiding in faster recovery and keeping the body hydrated. It's especially effective in treating mild dehydration.
DIY Herbal Immune Tea
Ingredients:
- 1-inch slice of fresh ginger
- 2–3 thin slices of lemon
- 1–2 teaspoons honey (optional, for sweetness)
- Boiling water
Instructions:
- Slice the ginger into thin pieces and add it to a cup along with 2–3 slices of lemon. If desired, add 1–2 teaspoons of honey for sweetness.
- Pour boiling water over the ingredients and let the mixture steep for 5–10 minutes. Stir gently, and strain the ginger and lemon slices if preferred.
Why It Works:
- Ginger: Contains bioactive compounds like gingerol, which have anti-inflammatory and immune-boosting properties. It can also help with digestion and soothe nausea.
- Lemon: Rich in vitamin C, an essential nutrient for immune function. It also aids in detoxifying the body and promoting hydration.
- Honey: Known for its soothing effects on the throat, honey also has antimicrobial properties that can help in fighting infections.
Label-Reading Checklist for Commercial Drinks
- Low in added sugar (less than 5 grams per serving)
- No artificial colors or flavors
- Contains electrolytes (sodium, potassium)
DIY Drink Selector Quiz
Is your mouth or throat dry?
YES: Try warm tea, honey-lemon water, or broth.
Do you have nasal or chest congestion?
YES: Warm fluids and soups are your best bet.
Have you had vomiting or diarrhea?
YES: Oral rehydration solution, broth, and coconut water help most.
Is your main problem fever and sweating?
YES: Sip water or diluted juice + oral rehydration solution.
Special Diet Considerations
When managing illness, special dietary needs require extra attention to your drink choices. Whether you’re diabetic, vegan, or have allergies, selecting the right fluids helps support recovery without compromising your health or lifestyle. Here’s a quick guide to hydration tailored for these specific diets and sensitivities.
- For Diabetics: When you're sick, opt for sugar-free electrolyte drinks or water with a pinch of salt to help replenish electrolytes without raising blood sugar levels. Avoid sweetened teas and undiluted juices, as they can cause sugar spikes and hinder recovery.
- For Vegans: Stick to clear vegetable broths, plant-based protein shakes, and herbal teas to stay hydrated and nourished while maintaining your vegan lifestyle. These options provide essential nutrients without compromising dietary choices.
- For People with Allergies: Always check drink labels for allergens like nuts, dairy, soy, or gluten to avoid any adverse reactions. Homemade drinks give you complete control over ingredients, ensuring they are safe and allergen-free.
Science Spotlight: What Does Research Say?
Research shows that hot drinks, broths, and natural electrolytes like coconut water soothe symptoms and aid recovery. Meanwhile, alcohol and caffeine can worsen dehydration and slow healing. Here’s a quick look at what science says about the best drinks when you’re sick.
- Hot drinks offer better relief for cold and flu than room temperature drinks, especially for congestion and sore throat. The warmth from hot drinks helps to soothe a sore throat, loosen mucus, and clear nasal passages, making it easier to breathe. Additionally, hot beverages like tea or broth can provide comfort, reduce inflammation, and promote better sleep, aiding in faster recovery.
- Clear broths and soups help hydrate and provide proteins and vitamins crucial for recovery. Broths not only keep you hydrated but also offer a range of vital nutrients, such as amino acids and collagen, which assist in tissue repair and immune function. These fluids are easy on the stomach, making them ideal when you're too ill to consume solid foods.
- Coconut water can be as good as sports drinks for replacing fluids, without added chemicals. Unlike sugary sports drinks, coconut water is a natural source of electrolytes like potassium and magnesium, helping to restore hydration without contributing to sugar spikes. For example, popular sports drinks like Gatorade are designed to replenish electrolytes, but their high sugar content means they are not always the best choice when sick. So, does Gatorade help when sick? It can help replace electrolytes but should be consumed in moderation, especially if you have nausea or diarrhea.
- Electrolyte drinks are most important for fever, vomiting, or diarrhea to prevent severe dehydration. These drinks help replenish lost fluids and essential minerals, preventing the body from becoming dangerously dehydrated. They also support muscle and nerve function, which can be compromised during illness due to fluid loss.
- Alcohol and caffeine do not help with hydration and can make you feel worse, even at small doses. Both alcohol and caffeine are diuretics, which increase urine output and lead to further dehydration. During illness, staying hydrated is crucial, so it's best to avoid these beverages as they can hinder your body's ability to recover.
Common Myths About Drinking When You’re Sick
There are many misconceptions about what to drink when you’re sick. From believing alcohol helps recovery to thinking all juices or sports drinks are good choices, these myths can actually hinder healing. Let’s clear up common misunderstandings so you can make smarter hydration choices during illness.
“Hot toddies help you heal.”
While a hot toddy may feel comforting, the alcohol it contains can actually worsen dehydration, which can prolong your illness and make symptoms worse. Alcohol also interacts with many medications, reducing their effectiveness. It's best to avoid alcoholic beverages while you're sick, especially if you're on medication or trying to recover from an infection.
“Any kind of juice is good for you when sick.”
Juices, especially those with added sugars, can irritate your stomach and make it harder for your body to absorb water effectively. Excess sugar can also worsen dehydration and lead to blood sugar spikes, which may make you feel worse. Opt for diluted juice or herbal teas instead, as these are gentler on the stomach and can still provide some hydration and nutrients.
“You must drink sports drinks for nausea.”
Many people believe sports drinks for nausea are helpful, but many commercial sports drinks contain high sugar levels, artificial colors, and preservatives that may aggravate nausea and upset the stomach. Instead, simple oral rehydration solutions without added sugars or chemicals are safer and more effective in preventing dehydration, especially for children.
Signs of Dehydration
Dehydration occurs when your body loses more water and electrolytes than you take in. Dehydration can lead to danger, especially for young children, older adults, or anyone with fever, vomiting, or diarrhea.
5 Warning Signs of Dehydration
-
Dry mouth and cracked lips
-
Very dark or no urine
-
Dizziness or feeling lightheaded
-
Rapid heartbeat or fast breathing
-
Less tear production, crying without tears (in kids)
Other common symptoms: dry, cool skin; feeling very thirsty; tiredness or confusion. The Mayo Clinic says dehydration can happen quickly during illness and may lead to serious complications such as heat injury, urinary issues, and low blood pressure if untreated (Mayo Clinic, 2024).
How to Stay Hydrated When Sick
Staying hydrated when you’re sick can be challenging, but small, regular sips make a big difference.
- Take small sips regularly: Even if you can’t drink much at once, try drinking 1 oz (about two tablespoons) every 5–10 minutes.
- Try popsicles or ice chips: A fun way for kids—or anyone who struggles with big drinks—to stay hydrated.
- Check your urine: Light color means you’re likely hydrated; dark urine is a warning sign.
- If fluids won’t stay down: Wait 30–60 minutes, then sip tiny amounts. If vomiting lasts more than 24 hours, seek urgent care.
What to Avoid When Sick
When you’re sick, certain drinks can do more harm than good.
Alcohol:
While it may seem tempting to reach for a drink to help you relax, alcohol actually worsens dehydration, which is particularly harmful when you're sick. It can also interfere with medications, reducing their effectiveness and prolonging your recovery. Alcohol also lowers your immune system's ability to fight off infection, making it harder for your body to heal.
High-caffeine drinks:
Caffeine acts as a diuretic, meaning it increases urine production and leads to a greater loss of fluids from the body. This can further dehydrate you, especially when you're already losing fluids due to illness. Caffeine can also disrupt your sleep, which is crucial for recovery, so it’s best to avoid caffeinated drinks like coffee, energy drinks, and soda when you're feeling unwell.
Sugary sodas and undiluted juices:
Sodas and undiluted juices may seem like an easy way to hydrate, but they’re often packed with added sugars that can irritate your stomach, worsen diarrhea, and contribute to dehydration. Sugary beverages don’t provide any real nutritional benefits, so they can do more harm than good when you're sick. Stick to water, herbal teas, or diluted juices to keep your body hydrated without the added sugar.
Conclusion
When sickness strikes, the best way to stay hydrated and support your body is with water, broths, herbal teas, and electrolyte solutions matched to your symptoms. Avoid beverages that can make symptoms worse, like alcohol or sugary sodas. Track your hydration status with urine color and overall well-being. If in doubt, small, frequent sips are better than forcing large drinks. The right drink can help relieve symptoms, prevent dehydration, and help you feel better faster.
FAQs: What to Drink When Sick
1. What is good to drink when you're sick?
When you're sick, drinking plenty of water is especially crucial to recovery. Exactly how much is appropriate depends on what symptoms you have, but there are some drinks that everyone can try. Plain water is definitely the first choice, and it is the most effective way to rehydrate. If you have vomiting and diarrhea or fever, just drinking plain water is not enough, then drink some oral rehydration salts or sports drinks with electrolytes, can more quickly replenish the loss of water and minerals. Chicken soup, vegetable soup such as clear soup is also good, both hydration and can make up some nutrients, but also does not stimulate the stomach, no appetite when drinking is just right. Have a sore throat or blocked nose? Try warm drinks, such as caffeine-free herbal teas, such as ginger tea, chamomile tea, peppermint tea, or add a spoonful of honey to the warm water, squeeze some lemon juice, comfortable to drink, but also help dilute phlegm and snot. Want something flavored? Diluted fruit juices will give you some vitamins without giving you too much sugar. Remember not to drink alcohol, caffeinated beverages, and avoid those sweet sodas, which can make you even more dehydrated and may irritate your stomach. Overall, choosing a drink depends on the symptoms: warm if you have an upset throat and nose, electrolyte-containing if you become dehydrated, and nutritious soups if you have no energy or appetite.
2. What should I not drink when sick?
Certain beverages that you consume when you are sick can actually slow down your recovery process. Alcohol is one of the drinks that you should avoid since it weakens your immune system, disrupts your sleep, and causes dehydration which can make your symptoms such as fever or fatigue worse. Caffeinated beverages such as coffee, strong black tea, and energy drinks are also not good for you. Caffeine gives you a temporary energy boost but it is a diuretic and can make dehydration worse if you are already losing fluids through sweating, vomiting, or diarrhea. Soda, sweetened iced tea, and fruit punches are sugary drinks that can cause a spike in your blood sugar and stomach irritation especially if you are nauseous. High sugar intake can also weaken your immune system. Some people may experience an increase in mucus production from dairy-heavy drinks like milkshakes or creamy hot chocolates, but this is not true for everyone. So, it is best to stay away from anything that will dehydrate you, irritate your digestive system, or put extra load on your body’s natural healing process. Stick to soothing, low-sugar, non-caffeinated drinks that hydrate and support your immune system.
3. How do I rehydrate when sick?
When you are sick, especially with a fever and vomiting and diarrhea, timely hydration is so important to ease the hard times. It's best to drink small amounts of water several times. Don't drink too much in one gulp, or you will easily upset your stomach. Drinking plain water first is a good idea. But it's even better to drink clear soup or use oral rehydration salts (ORS). They help the body replace lost fluids, as well as essential electrolytes like sodium and potassium. For kids, or people who are not so comfortable drinking water, popsicles and electrolyte popsicles are a good choice for a little fun while rehydrating. If nausea or vomiting is so bad that you can't drink water, try a few crushed ice cubes or a small sip every few minutes. This way your body can slowly absorb the water without making the nausea worse. Overall, you have to follow your body's feelings and drink as much as you feel comfortable with. If you can't drink for hours on end, or if you're experiencing symptoms of dehydration, like a dry mouth, dizziness, or unusually dark urine, it's time to see a doctor. Preventing dehydration can really help you get better faster.
4. Why is it so hard to hydrate when sick?
It's especially hard to stay hydrated when you're already not feeling well. Sickness can bring on nausea, vomiting, sore throats, and dry mouth. Thus it is hard to swallow even a sip of water. Even if you feel thirsty, you may not want to swallow anything, especially if you have no energy and an upset stomach. When you have a fever or infection, your body loses more water through sweating or faster breathing. This makes hydration even more important, but also more difficult to do. And when you're sick, your appetite is usually poor, and your access to extra water from food is cut off. That's why it's much easier to take small sips of water than to drink a lot at once. This way your body can slowly absorb the water without feeling sick. Simply put, being sick often makes you not want to drink and have a hard time getting water in, but being gently hydrated all the time can really help you get better faster.
5. How long does it take to rehydrate after being sick?
How long it takes to get better from rehydration after an illness depends on how severe the dehydration is, and how much fluid your body can store. If you are mildly dehydrated, drink small, regular amounts of water, broth, or use oral rehydration salts, such as if you have a fever or other minor illness that makes you feel a little thirsty. You can usually feel better in a few hours. You may notice that the color of your urine is clearer, your body has more energy, and you feel less dizzy. These are signs of good hydration. But if you've been throwing up for a long time, or if you've had diarrhea for a long time, or if you've had a high fever, it may take longer to get enough water. Sometimes 24 hours or more. In these cases, the body loses more water and electrolytes than you can replenish quickly. You'll have to drink fluids throughout the day, and you may have to replenish electrolyte-rich fluids as well. Recovery will only be faster. If the dry mouth, fast heartbeat, low urine output, or lack of clarity in your brain don't go away, it may mean that the dehydration is pretty severe and you need to see a doctor. Simply put, mild dehydration can go away quickly if you get the right fluids, but severe dehydration will not only take longer, but you may have to get professional help.