Is Ginger Ale Good for the Flu? Separating Fact from Fiction in Nutrition Diet

October 4, 2025 •

5 min read

For generations, many have reached for a can of ginger ale at the first sign of an upset stomach or flu, but most commercial versions offer little to no real ginger. The perception that is ginger ale good for the flu is a long-standing myth, largely a result of tradition and the placebo effect rather than nutritional fact.

Quick Summary

Commercial ginger ale lacks real ginger or electrolytes and is high in sugar, offering minimal flu relief while potentially worsening dehydration. Genuine ginger benefits come from fresh root or homemade tea, not sugary soda.

Key Points

Commercial ginger ale lacks real ginger: Most popular brands of ginger ale contain minimal, if any, actual ginger root, and the flavor comes from artificial sources.
High sugar content is harmful when sick: The large amount of sugar in commercial soda can hinder immune function and worsen dehydration, especially with diarrhea.
Fresh ginger offers real benefits: The anti-nausea and anti-inflammatory effects associated with ginger are found in real ginger root, best utilized in tea or food.
Commercial ginger ale is not an effective rehydration solution: Due to a lack of electrolytes, it is a poor choice for replacing fluids lost from vomiting or fever, and specialized oral rehydration solutions are far superior.
Better alternatives are simple and natural: Opt for homemade ginger tea, water, broths, and other herbal teas to provide true hydration and anti-nausea benefits.

The Myth vs. The Reality of Commercial Ginger Ale

The belief that ginger ale is a cure-all for the flu and stomach issues is deeply ingrained in our cultural consciousness, passed down through generations. However, this advice largely stems from a historical association with real ginger, not the modern-day bottled soda. A critical look at the ingredients list of most popular commercial ginger ales reveals why this beverage offers little therapeutic benefit. Many brands contain only minuscule amounts of ginger flavoring, if any at all, relying on artificial or natural flavoring agents instead. The primary ingredients are typically carbonated water, high-fructose corn syrup, and artificial flavors.

The high sugar content in these drinks is particularly problematic when you are sick with the flu. Consuming large amounts of sugar can interfere with immune function and exacerbate issues like diarrhea, which further contributes to dehydration. While the carbonation might provide a temporary, soothing sensation and encourage burping to relieve mild nausea, this effect is psychological and not a true remedy. The placebo effect, where a person feels better simply because they believe they are receiving treatment, likely plays a significant role in why people feel relief after sipping ginger ale. However, this relief is short-lived and does not address the underlying needs of a flu-stricken body.

The True Therapeutic Power of Real Ginger Root

Unlike commercial soda, genuine ginger root (scientifically known as Zingiber officinale) contains powerful bioactive compounds, such as gingerol and shogaol, that provide real health benefits. For thousands of years, ginger has been a staple in traditional medicine for treating various ailments, including gastrointestinal issues. Research has shown that these compounds have anti-inflammatory, antioxidant, and anti-nausea properties.

Key benefits of real ginger for flu symptoms include:

Nausea Relief: Gingerol promotes faster stomach emptying and blocks the action of neurotransmitters involved in the vomiting reflex, making it effective for nausea from morning sickness, chemotherapy, or general sickness.
Anti-inflammatory Effects: The anti-inflammatory properties can help reduce pain and inflammation associated with a sore throat or body aches, common symptoms of the flu.
Immune System Support: As an antioxidant, ginger helps combat oxidative stress and inflammation, supporting the body’s immune defense system.
Expectorant Properties: Ginger can help loosen mucus in the respiratory system, easing congestion and making coughing more productive.

To experience these benefits, you must consume real ginger, not just the flavored soda. The most effective ways include sipping on homemade ginger tea, consuming ginger supplements, or adding fresh ginger to soups and meals.

The Critical Role of Hydration During the Flu

Staying hydrated is one of the most crucial aspects of recovering from the flu. Symptoms like fever, vomiting, and diarrhea can quickly lead to fluid and electrolyte loss, making dehydration a serious concern. While ginger ale contains water, its high sugar content makes it a poor choice for rehydration. In fact, excess sugar can draw water out of the body and worsen diarrhea, creating a negative feedback loop that exacerbates dehydration.

Optimal Hydration Strategies:

Water: The gold standard for hydration, especially when you are not experiencing significant fluid loss.
Oral Rehydration Solutions (ORS): These scientifically balanced formulas, containing precise ratios of sodium, glucose, and other electrolytes, are specifically designed to treat dehydration effectively.
Electrolyte Drinks: Options like sports drinks (e.g., Gatorade) or medical-grade solutions can replenish lost electrolytes, though it's best to choose low-sugar varieties.
Broth: A warm cup of chicken or vegetable broth is hydrating and provides important vitamins, minerals, and sodium.
Herbal Teas: Teas made from real ginger, peppermint, or chamomile are soothing, hydrating, and offer additional health benefits.

Comparison of Flu-Fighting Beverages


Feature	Commercial Ginger Ale	Homemade Ginger Tea	Oral Rehydration Solution (ORS)
Ingredients	Carbonated water, high-fructose corn syrup, artificial flavorings	Fresh ginger, water, optional honey/lemon	Water, balanced electrolytes (sodium, potassium), glucose
Active Ginger	Minimal or none; just flavor extracts	High concentration of gingerol/shogaol	None
Sugar Content	High; detrimental during illness	Low to moderate (if honey is added)	Balanced glucose level for optimal absorption
Rehydration	Poor; can worsen dehydration	Good source of hydration	Excellent; specifically formulated for rehydration
Electrolytes	None or trace amounts	None	Precisely balanced for electrolyte replacement
Effectiveness for Nausea	Primarily placebo effect	Proven to relieve nausea	Indirectly aids by correcting dehydration

Healthier Alternatives to Store-Bought Ginger Ale

If you still crave the taste and comfort of ginger ale when you're sick, the best option is to make your own. This ensures you are getting the true medicinal benefits of ginger without the harmful effects of excess sugar and artificial additives.

Simple Homemade Ginger Tea Recipe

Ingredients: Fresh ginger root (about 2 inches), 4 cups water, 1 lemon (juiced), 1-2 tablespoons honey or maple syrup (optional).
Instructions: In a saucepan, bring the water to a boil. Add the peeled and grated ginger. Reduce heat and simmer for 15-20 minutes. Remove from heat, strain out the ginger, and add lemon juice and sweetener to taste. Enjoy warm for a soothing, hydrating, and anti-nausea drink.

Other Soothing Beverages

Warm Lemon Water: Provides a dose of vitamin C and keeps you hydrated.
Peppermint Tea: Helps with congestion and soothes a sore throat.
Herbal Broth: Made with thyme or other herbs, it can help with congestion and boost the immune system.
Coconut Water: A natural source of electrolytes that can rehydrate the body effectively.

Conclusion: Prioritize Real Nutrition and Hydration

While the tradition of reaching for ginger ale when sick is comforting, it is a nutritional myth rooted in outdated folk remedies. Commercial ginger ale is high in sugar, lacks the necessary electrolytes for proper rehydration, and contains minimal real ginger, making it a poor choice for fighting the flu. The genuine anti-nausea and anti-inflammatory benefits come from fresh ginger root, best consumed as a homemade tea or added to food.

For effective flu recovery, prioritizing hydration with water, herbal teas, and electrolyte solutions is key. These choices not only prevent dehydration but also provide soothing relief without the negative health impacts of added sugar. The next time you feel under the weather, remember that the best remedies are simple, natural, and nutritionally sound, not found in a can of commercial soda.

For more in-depth information on the powerful properties of ginger root, you can read about its benefits at Johns Hopkins Medicine.

Frequently Asked Questions

No, commercial ginger ale does not offer any specific therapeutic benefits for a sore throat. While the bubbles may offer a temporary soothing sensation, its high sugar content can be counterproductive. Warm herbal tea, especially with honey and lemon, is a much better option.

This tradition likely stems from older versions of ginger ale that contained real ginger, a root known for its anti-nausea properties. The tradition, combined with the placebo effect and the soothing nature of carbonation, has led to a lasting belief in its effectiveness, despite modern commercial versions lacking real ginger.

Yes, drinking large amounts of sugary beverages like commercial ginger ale can actually worsen dehydration, particularly if you are experiencing diarrhea. It is not an effective way to replenish lost fluids and electrolytes, making plain water or an ORS a better choice.

The best way to get the anti-nausea benefits of ginger is to use fresh ginger root. You can make a homemade tea by steeping sliced ginger in hot water or use ginger capsules. Unlike commercial ginger ale, these methods deliver the active compounds directly.

Ginger beer, especially traditionally brewed and fermented versions, is more likely to contain real ginger and offer a spicier flavor than mild ginger ale. However, some modern ginger beers still have high sugar content, so it's essential to check the label for real ginger and opt for lower-sugar varieties.

Yes, excessive consumption of real ginger can cause side effects for some individuals, including heartburn, diarrhea, and stomach pain. It is important to consume ginger in moderation to avoid these issues.

For optimal hydration during the flu, focus on water, low-sugar electrolyte drinks, clear broths (such as chicken or vegetable), and herbal teas like peppermint or chamomile. These options effectively replenish fluids without the negative effects of high sugar intake.