How to Make Water Taste Good When Sick?

December 19, 2025 •

4 min read

When you're sick, staying hydrated is crucial for recovery, yet many find plain water unappealing. Illnesses like colds or the flu can alter your sense of taste, making even the most basic beverages seem unpalatable. Fortunately, there are many simple, effective ways to transform plain water into a comforting and delicious drink that supports your body's healing process.

Quick Summary

Several natural methods can improve the taste of water during illness, encouraging you to drink more and speed up recovery. Options include creating infused waters with fresh fruits and herbs, enjoying warm herbal teas, or opting for broths and low-sugar electrolyte drinks. These flavor enhancements counteract taste changes and provide soothing relief from common symptoms.

Key Points

Infused Water Recipes: Enhance plain water with slices of citrus, berries, cucumber, or herbs like mint and ginger for a refreshing, natural flavor boost that's gentle on a sensitive stomach.
Warm & Soothing Drinks: Combat sore throats and congestion with warm beverages like honey ginger lemon tea or chamomile tea, which offer comfort and specific symptom relief.
Replenish Electrolytes: When experiencing fever, vomiting, or diarrhea, use homemade electrolyte drinks or natural sources like unsweetened coconut water to replace lost minerals and aid in rehydration.
Adjust Temperature: Experiment with different water temperatures, from ice-cold to warm, to find what is most palatable and soothing for your specific symptoms.
Use Sparkling Water: If flat water is unappealing, the carbonation in sparkling water or seltzer can provide an interesting texture and make hydration more tolerable.
Create Flavorful Ice Cubes: Freeze fruits, herbs, or diluted juice in ice cube trays to add a subtle, slow-release flavor to your water as it melts.

Understanding Why Water Tastes Different

Feeling unwell can significantly impact your senses, particularly your sense of taste. Respiratory infections like colds and flu can lead to a bitter or metallic taste in your mouth. This is often caused by the release of inflammatory proteins that fight infection, which can also affect your taste buds. Additionally, mucus from postnasal drip can alter the taste, making plain water taste unpleasant. Understanding this helps you choose the right flavoring strategies to combat the specific taste changes you're experiencing.

Refreshing Infused Water Recipes

Creating your own infused water is an excellent, sugar-free way to make water more appealing when you're sick. The key is to let the ingredients steep for a few hours to allow the flavors to develop fully.

Lemon and Ginger: This classic combination is not only refreshing but also provides an immune-boosting dose of vitamin C from the lemon and nausea-soothing properties from the ginger. Simply add thin slices of fresh ginger and a few lemon wedges to a pitcher of water.
Cucumber and Mint: For a crisp, cooling drink that is gentle on the stomach, combine sliced cucumber and fresh mint leaves. This is particularly soothing if you have a fever.
Strawberry and Basil: This pairing offers a subtly sweet flavor with herbal undertones. Gently muddle the strawberries and basil to release more flavor.
Apple and Cinnamon: Create a comforting, warm beverage by adding apple slices and a cinnamon stick to hot water. Cinnamon has anti-inflammatory properties that can help ease congestion.
Berries and Lime: Crush a handful of fresh or frozen berries (such as raspberries or blueberries) and add them to water with a few lime slices for a tangy, antioxidant-rich infusion.

Comparison Table: Hot vs. Cold Remedies


Remedy Type	Best For	Flavor Profile	Preparation Notes
Hot Herbal Tea (Ginger, Chamomile)	Soothing sore throats, congestion, nausea, promoting sleep.	Warm, spicy, floral.	Brew fresh or use a teabag. Can add honey for extra comfort and cough suppression.
Cold Infused Water (Citrus, Cucumber)	Reducing fever, general hydration, refreshing the palate.	Cool, crisp, tangy.	Chop ingredients and let steep in cold water for a few hours. Adjust infusion time for strength.
Broth (Chicken, Vegetable)	Restoring electrolytes, providing gentle nutrients, easy on the stomach.	Savory, salty, umami.	Low-sodium options are best. Can be sipped warm throughout the day.
Coconut Water	Replenishing electrolytes lost from vomiting or fever, gentle on the stomach.	Slightly sweet, nutty.	Choose brands with no added sugar. Best served chilled.

Warm & Comforting Alternatives

If you prefer warm drinks that soothe a sore throat or help with congestion, these options are perfect:

Honey Ginger Lemon Tea: This potent mix is a go-to for cold and flu symptoms. Simply add fresh grated ginger, a spoonful of honey, and a squeeze of lemon to hot water. Honey is a natural cough suppressant and helps coat the throat, providing relief.
Chamomile Tea: Known for its calming properties, chamomile can help promote rest and sleep, which are vital for recovery. It is naturally caffeine-free and gentle on the stomach.
Warm Broth: Chicken or vegetable broth can be incredibly comforting. It not only provides hydration but also delivers electrolytes and a gentle source of nutrients when you don't feel like eating solid food. Opt for low-sodium versions.

Replenishing Electrolytes

During an illness, especially with a fever, vomiting, or diarrhea, your body loses vital electrolytes, such as sodium and potassium. Replenishing these is crucial for maintaining fluid balance and preventing dehydration. While store-bought options exist, homemade solutions are often lower in sugar and artificial ingredients.

Homemade Electrolyte Drink: A simple recipe includes water, a pinch of sea salt, a squeeze of lemon juice, and a teaspoon of honey or maple syrup for a touch of glucose. This combination helps your body absorb fluids more efficiently.
Coconut Water: This is a natural source of electrolytes, particularly potassium. Look for unsweetened coconut water for the healthiest option.

Tips for Making Water Tolerable

Adjust the Temperature: Sometimes, the issue isn't the flavor but the temperature. If you have a sore throat, warm water may be more soothing. If you have a fever, cool or ice water can feel more refreshing.
Use Fizz: For some, sparkling water or seltzer is more palatable than still water. The bubbles can provide a welcome change of texture.
Make Flavorful Ice Cubes: Freeze small berries, mint leaves, or a diluted juice mix into ice cubes. Adding these to your water provides a slow release of flavor as they melt.
Slow Sips: Drink small amounts frequently throughout the day rather than chugging large amounts at once, which can upset a sensitive stomach.

Conclusion

When illness makes plain water an unpleasant task, these creative and soothing options can help. From crisp cucumber-infused water to warm honey ginger tea, tailoring your hydration to your symptoms and taste preferences is key to a faster, more comfortable recovery. Remember, staying well-hydrated is one of the most important things you can do for your body when you’re sick. If symptoms persist or worsen, always consult a healthcare professional. For more information on staying hydrated when ill, visit Abbott Nutrition News.

Frequently Asked Questions

When you're sick, your body releases inflammatory proteins to fight infection. These proteins can affect your taste buds, leading to a bitter or metallic taste in your mouth. Postnasal drip can also alter your perception of taste.

For nausea relief, try adding fresh ginger slices and a squeeze of lemon to warm or cool water. Ginger is well-known for its ability to soothe an upset stomach.

While sports drinks contain electrolytes, many are also high in sugar, which can sometimes worsen symptoms like diarrhea. It's often better to opt for lower-sugar alternatives like coconut water or a homemade electrolyte solution.

Yes, frozen berries or other fruit can be a great addition to infused water. As they melt, they'll release flavor and also help chill your drink.

Infusing for 2-4 hours is a good starting point for a subtle flavor. For a more intense taste, you can let it steep for up to 8 hours or overnight. Remove citrus rinds after 4 hours to prevent bitterness.

If hot drinks cause discomfort, try infusing water with cooling ingredients like cucumber and mint, and serve it chilled. Cold or room temperature infused water is an excellent alternative.

Broth is a good way to get both hydration and electrolytes, but it shouldn't replace all your water intake. It's best used as a supplement, especially when you need gentle nutrients and sodium.