How much fluid to drink with the flu? Your complete hydration guide

When you have a fever from the flu, your body loses extra fluids through sweating and increased respiration, making you more susceptible to dehydration. Knowing how much fluid to drink with the flu is critical for managing symptoms, supporting your immune system, and speeding up your recovery.

Quick Summary

This guide provides detailed recommendations on fluid intake during a flu infection, identifies optimal and suboptimal beverage choices, and outlines how to recognize and address signs of dehydration.

Key Points

• Increase your intake: When you have the flu, increase your fluid consumption above your normal daily amount to compensate for fluids lost through fever and sweating.

• Sip, don't chug: Take small, frequent sips of liquids throughout the day to avoid upsetting your stomach, especially if you feel nauseated.

• Prioritize clear fluids: Water, clear broth, and herbal teas are the best choices for hydration, while sugary, caffeinated, and alcoholic drinks should be avoided.

• Use ORS for diarrhea/vomiting: If you experience vomiting or diarrhea, use an oral rehydration solution (like Pedialyte) to replace lost electrolytes and fluids effectively.

• Monitor urine color: Keep an eye on your urine color; if it is dark yellow, it is a sign you need to drink more fluids.

• Know when to seek help: Severe dehydration symptoms, such as confusion, dizziness that doesn't go away, or an inability to keep fluids down, warrant immediate medical attention.

Why Hydration is Critical for Flu Recovery

When you're battling the flu, staying hydrated is one of the most important things you can do for your body. The influenza virus often triggers symptoms like fever, sweating, coughing, and sometimes vomiting or diarrhea, all of which cause significant fluid and electrolyte loss. Dehydration can quickly make these symptoms worse, leading to increased fatigue, headaches, and overall malaise.

Proper fluid intake helps your body in several key ways:

• Regulates Body Temperature: Fluids help regulate your body's temperature, which is especially important when you have a fever.
• Thins Mucus: Staying hydrated helps to thin out the thick mucus in your nose and throat, making it easier to expel and clearing congestion.
• Supports Immune Function: Your immune system relies on proper hydration to function effectively. Fluids transport vital nutrients to your cells and help flush out waste products, aiding your body's fight against the virus.
• Supports Vital Organs: Severe dehydration can put a strain on vital organs, like the kidneys and heart. Maintaining proper fluid balance reduces this strain and supports overall bodily function.

How Much Fluid to Drink with the Flu

While the standard recommendation for healthy adults is around 8-10 cups of fluid per day, your needs increase significantly when you are sick, especially with a fever. There is no single universal amount, as it depends on your body size, gender, and the severity of your symptoms. However, a good starting point is to aim for more than your normal daily intake.

Practical Fluid Intake Tips

• Sip Frequently: It is more effective and easier on your stomach to take small, frequent sips of fluid throughout the day rather than drinking large amounts all at once.
• Monitor Your Urine: A simple and reliable way to check your hydration level is by observing your urine. It should be pale yellow or nearly colorless. If it's dark yellow or amber, you need to increase your fluid intake.
• Listen to Your Body: While thirst is a sign of dehydration, it can sometimes be a late indicator. During the flu, try to drink consistently even if you don't feel thirsty, but also avoid overdoing it, as excessive fluid intake can be harmful.

Best and Worst Fluid Choices When Sick

Not all fluids are created equal when you have the flu. The best options are those that rehydrate without irritating your system, while certain drinks can actually worsen your condition.

Ideal Fluids for the Flu

• Water: Plain, filtered water is the best and most direct way to rehydrate.
• Herbal Tea: Warm, caffeine-free herbal teas can be soothing for a sore throat and the steam can help with congestion. Options include ginger, chamomile, or honey and lemon tea.
• Clear Broths and Soups: Broths and soups are an excellent source of fluids and electrolytes, offering some nutrition and warmth.
• Oral Rehydration Solutions (ORS): For cases involving vomiting or diarrhea, commercial ORS like Pedialyte are specifically formulated to replace lost electrolytes and fluids effectively. You can also make a homemade version with a specific ratio of water, salt, and sugar.
• Popsicles and Ice Chips: If you have nausea and can't tolerate drinking, sucking on ice chips or popsicles is a good way to get fluids in slowly.

Fluids to Avoid

• Caffeinated Drinks: Coffee, black tea, and energy drinks are diuretics and can increase fluid loss.
• Alcohol: Alcohol dehydrates the body and can interfere with medications, slowing down recovery.
• Sugary Drinks: Sports drinks are often too high in sugar for illness-related dehydration and can exacerbate stomach issues.
• Dairy Products: While hydrating, some people find milk and other dairy products can increase mucus production and be hard to digest when sick.

Comparison: Water vs. Electrolyte Drinks for the Flu

Feature	Water	Electrolyte Drinks (e.g., Pedialyte)	High-Sugar Sports Drinks (e.g., Gatorade)
Best For	General hydration, mild symptoms, and ongoing fluid replacement.	Replenishing fluids and electrolytes after significant loss from vomiting or diarrhea.	Intense physical exertion in healthy individuals, not for illness.
Electrolyte Balance	Contains very few or no electrolytes.	Specifically formulated with a balanced ratio of sodium, potassium, and sugar for optimal absorption.	Often contain excess sugar and imbalanced electrolyte levels for rehydration during illness.
Sugar Content	No sugar.	Optimal low level of sugar to aid fluid absorption.	High sugar content can upset the stomach and worsen diarrhea.
Cost	Inexpensive.	More expensive than water.	Moderately priced.
When to Use	Throughout the day for consistent hydration, and as the primary fluid source.	During or immediately after periods of vomiting or diarrhea, or for children with dehydration.	Avoid when sick with the flu.

When to Seek Medical Attention

While proper hydration can often be managed at home, severe dehydration is a serious condition that requires professional medical attention. You should contact your healthcare provider or seek immediate care if you or your child exhibit any of the following symptoms:

Signs of Severe Dehydration

• Adults:

  • Inability to keep liquids down for 24 hours.
  • Severe weakness, dizziness, or lightheadedness that doesn't improve.
  • Confusion or lethargy.
  • Urinating very little or not at all.
  • Rapid heartbeat or breathing.

• Children/Infants:

  • Fewer wet diapers than normal (or none for over 12 hours).
  • Sunken soft spot (fontanelle) on a baby's head.
  • No tears when crying.
  • Extreme fussiness or unusual sleepiness.
  • Sunken eyes.

Conclusion

Staying well-hydrated is a fundamental, and often overlooked, part of a fast and effective flu recovery. By increasing your fluid intake above your normal daily amount and choosing appropriate beverages like water, broth, and herbal teas, you can help your body fight the infection, thin mucus, and regulate your temperature. Remember to sip slowly, especially if you feel nauseous, and monitor your urine color as a guide. For cases involving severe vomiting or diarrhea, oral rehydration solutions are the best option for restoring lost electrolytes. As with any health concern, if you experience signs of severe dehydration, it is crucial to consult a healthcare professional promptly. A proactive approach to hydration can make all the difference in how quickly and comfortably you recover from the flu.

To learn more about treating flu symptoms at home, visit the Centers for Disease Control and Prevention website.

Hydration for Specific Groups

• Children with Flu: It is crucial to monitor children for signs of dehydration, as they are at higher risk. Offer small, frequent sips of water or a pediatrician-recommended oral rehydration solution. Popsicles can also be a helpful way to encourage fluid intake. For infants, continue breastfeeding or bottle-feeding as much as possible.
• Older Adults: Older adults may not feel thirsty even when dehydrated, so it is important to encourage regular fluid intake. Those with existing kidney or heart conditions should consult a doctor to determine a safe amount of fluid. Using a straw or a designated water bottle can be a helpful reminder.

Common Hydration Mistakes to Avoid

• Ignoring Thirst: Thirst is a sign that you are already mildly dehydrated. Sip fluids regularly throughout the day to stay ahead of it.
• Over-hydrating: While rare, drinking an excessive amount of water in a short time can dilute sodium levels in the blood, leading to a serious condition called hyponatremia.
• Choosing the Wrong Drinks: Relying on sugary sports drinks, soda, or caffeinated beverages can worsen dehydration and stomach discomfort.
• Forcing Fluids during Vomiting: If you are actively vomiting, wait 20-30 minutes before attempting to rehydrate with small sips to avoid further nausea.

Frequently Asked Questions

What counts as fluid intake when you have the flu?

Fluid intake includes water, herbal tea, clear broths, soups, fruit juices, and electrolyte-containing drinks. Foods with high water content, like fruits, vegetables, and popsicles, also contribute.

Can I drink sports drinks like Gatorade when I have the flu?

It is generally not recommended to drink sugary sports drinks when sick. Many have high sugar content that can worsen stomach issues like diarrhea. Water or specific oral rehydration solutions are better choices.

How can I stay hydrated if I feel too nauseous to drink?

If you feel nauseous, try taking very small, frequent sips of clear fluids, like water or clear broth. Sucking on ice chips or popsicles can also help you consume fluids slowly without triggering your stomach.

What are the signs of dehydration in adults with the flu?

Symptoms of dehydration in adults include dark-colored urine, feeling unusually thirsty, dizziness, fatigue, a dry mouth, and peeing less often than usual.

How can I tell if my child is dehydrated from the flu?

Signs of dehydration in a child include fewer wet diapers, no tears when crying, a dry mouth, sunken eyes, and a sunken soft spot (fontanelle) on an infant's head.

Should I drink hot or cold fluids when sick?

Warm liquids, like herbal tea or broth, can be particularly soothing for a sore throat and may help clear congestion through steam. However, cold fluids like water or popsicles are also excellent for hydration and can help if you have a fever.

When should I go to the doctor for dehydration with the flu?

You should seek immediate medical attention if you can't keep liquids down for 24 hours or if you or a loved one shows severe symptoms like confusion, inability to urinate, or rapid heartbeat.