How Much Water Should You Drink a Day to Get Rid of a Cold?

January 10, 2026 •

4 min read

According to the U.S. National Academies of Sciences, Engineering, and Medicine, a healthy adult woman needs about 11.5 cups and a man needs about 15.5 cups of fluids daily. This baseline should increase when you're ill, so knowing how much water should you drink a day to get rid of a cold is crucial for a faster recovery.

Quick Summary

Proper hydration is key to fighting off a cold, helping to thin mucus, support immune function, and replenish lost fluids. Optimal fluid intake varies based on individual factors, but increasing your consumption beyond your normal daily amount is recommended when sick. Listen to your body and look for signs of dehydration to ensure a steady intake of water and other beneficial fluids throughout the day.

Key Points

Increase Fluid Intake: A common cold requires more fluid than your baseline daily intake to compensate for losses from sweating and mucus production.
Monitor Urine Color: Use your urine color as a guide; aim for pale yellow or clear urine to ensure you are adequately hydrated.
Choose the Right Beverages: Water is ideal, but herbal tea, broth, and diluted juice also count toward your fluid intake and can offer additional soothing benefits.
Avoid Dehydrating Drinks: Steer clear of alcohol, caffeinated beverages, and high-sugar sports drinks, which can worsen dehydration and hinder recovery.
Consider Electrolytes for Severe Symptoms: If you have a fever, vomiting, or diarrhea, an oral rehydration solution is better than plain water for restoring fluid balance.
Listen to Your Thirst Cues: Drink steadily throughout the day rather than in large, infrequent amounts, and don't wait until you are extremely thirsty to hydrate.
Support Your Immune System: Proper hydration helps your immune cells function at their best, aiding your body's natural defense against the cold virus.

Why Hydration is Crucial for Cold Recovery

When your body is fighting off a cold virus, it's working overtime, which leads to increased fluid loss. Symptoms like a runny nose, coughing, and sweating, especially with a fever, all deplete your body's water reserves. Replenishing these lost fluids is essential to help your body function optimally and mount an effective defense against the virus. Hydration provides several key benefits during a cold:

Thins Mucus: Proper hydration helps to thin mucus in your nasal passages and chest, making it easier to expel and relieving congestion.
Supports Immune Function: Water is vital for nearly every cellular function, including those of your immune cells. Staying hydrated helps these cells travel through your bloodstream more efficiently to fight off the virus.
Regulates Body Temperature: When you have a fever, drinking extra fluids helps regulate your internal body temperature and prevents overheating.
Flushes Out Toxins: Hydration assists your body in eliminating waste products and toxins, supporting your kidneys and speeding up recovery.
Soothes Symptoms: Warm fluids, such as herbal tea or broth, can help soothe a sore throat and ease congestion.

How to Determine Your Fluid Needs When Sick

While the baseline recommendation for healthy adults is 11.5 to 15.5 cups of fluids per day, your fluid requirements increase significantly when you have a cold or flu. Instead of focusing on a single number, it's best to listen to your body and adjust your intake based on your symptoms. Here are some key guidelines:

Increase Intake: Aim for more than your usual daily fluid intake, especially if you have a fever, vomiting, or diarrhea. For a common cold, an additional 2-4 cups of fluid might be necessary.
Monitor Urine Color: A simple and effective way to gauge your hydration status is to check your urine color. Pale yellow or clear urine indicates you are well-hydrated, while dark yellow urine suggests you need to drink more.
Sip Frequently: Rather than chugging large amounts of water at once, sip fluids regularly throughout the day. This approach is easier for your body to absorb and helps maintain a consistent level of hydration.

The Best Beverages for Your Cold

While water is the best choice for hydration, incorporating other fluids can offer additional benefits and make it easier to meet your daily intake goals. A balanced approach includes a variety of options:

Best Fluids for Cold Recovery

Water: The gold standard for rehydration. Add a slice of lemon or cucumber for a hint of flavor.
Herbal Tea: Warm teas like ginger, chamomile, or peppermint can soothe a sore throat and provide comfort. The steam can also help with congestion.
Broth: Chicken or vegetable broth helps replenish electrolytes and provides nutrients that can be hard to get from solid food when your appetite is low.
Coconut Water: A natural source of electrolytes, it's a healthier alternative to many sugary sports drinks.
Diluted Fruit Juice: If you crave something sweet, diluted fruit juice can provide fluids and vitamins, but avoid excessive sugar intake which can increase dehydration.

Fluids to Avoid When Sick

Caffeinated Drinks: Coffee, some teas, and soda can act as a diuretic, increasing fluid loss.
Alcohol: Alcohol dehydrates the body and can suppress the immune system, making it counterproductive to recovery.
High-Sugar Beverages: While sports drinks contain electrolytes, many are high in sugar, which can worsen dehydration and stomach issues. Oral rehydration solutions are a better alternative for electrolyte replacement.

Comparison of Hydrating Fluids for a Cold


Fluid Type	Primary Benefit	Electrolytes	Sugar Content	Best For	What to Watch For
Water	Rehydration	No	None	All-purpose hydration	None, but can be unappealing when sick
Herbal Tea	Soothing, congestion relief	No	Low to none	Sore throats, congestion	Ensure it's caffeine-free
Broth	Replenishes electrolytes, nutrients	Yes	None	Poor appetite, flu-like symptoms	Sodium content can vary
Coconut Water	Natural electrolytes	Yes	Low	Mild dehydration	Can have mild GI effects in some
Oral Rehydration Solution	Balances electrolytes	Yes	Low	Moderate dehydration, vomiting	Follow instructions to ensure correct balance
Diluted Juice	Fluids, vitamins	Some	Varies (diluted is best)	Satisfying sweet cravings	High sugar content if not diluted

When to Consider an Electrolyte Drink

While plain water is usually sufficient for a common cold, there are times when an electrolyte-rich drink can be beneficial. Conditions that lead to a greater loss of fluids, such as a fever, vomiting, or diarrhea, deplete essential minerals like sodium, potassium, and chloride. In these cases, an oral rehydration solution (like Pedialyte) or natural electrolyte sources like coconut water or broth are more effective at restoring fluid balance than plain water or high-sugar sports drinks.

Conclusion: Listen to Your Body, Drink Consistently

There's no single magic number for how much water you should drink a day to get rid of a cold. The most important takeaway is to significantly increase your fluid intake beyond your normal daily amount to compensate for losses from symptoms like fever, sweating, and mucus production. For most people with a common cold, this means drinking enough to keep your urine consistently pale yellow or clear. Focus on sipping fluids regularly, including water, herbal tea, and broth, and avoid dehydrating beverages like alcohol and caffeine. For more severe symptoms involving significant fluid loss, consider an oral rehydration solution. Consistent hydration is one of the simplest yet most effective ways to support your immune system and help your body recover faster.

For additional guidance on general hydration needs, consult a reliable health source like the Mayo Clinic to ensure you are meeting your baseline fluid intake even when you are not sick.

Frequently Asked Questions

Fluids help thin mucus, making it easier to expel and relieving congestion. They also support your immune system's function, regulate body temperature (especially with a fever), and flush out waste products from the body.

Yes, it is possible to drink too much water, which can lead to hyponatremia (low blood sodium). Symptoms include nausea, headache, and confusion. When sick, it's best to increase your intake but still listen to your body and avoid forcing excessive amounts of plain water.

It is best to avoid or limit caffeinated beverages like coffee and soda when you are sick. Caffeine acts as a diuretic, which can increase fluid loss and worsen dehydration.

Common signs of dehydration include feeling thirsty, having dark yellow urine, peeing less often, feeling dizzy or tired, and having a dry mouth or lips.

Both warm and cold fluids are beneficial. Warm herbal tea can be especially soothing for a sore throat and its steam can help clear congestion. However, cold water is also excellent for hydration. The best choice depends on what feels most comforting to you.

For most common cold cases, plain water is sufficient. However, if you are experiencing significant fluid loss from fever, vomiting, or diarrhea, an electrolyte drink or oral rehydration solution is better for replacing lost minerals and restoring fluid balance.

It's important to sip fluids regularly throughout the day, even if you don't feel thirsty. Thirst can sometimes be a lagging indicator, meaning you're already mildly dehydrated by the time you feel it. Consistent sipping helps maintain hydration levels and supports your body's recovery efforts.