Is pop good for you when you're sick? An in-depth nutrition guide

November 11, 2025 •

3 min read

Did you know that dehydration is a significant risk factor during illness, often worsened by common symptoms like fever and vomiting? Given this, it's natural to question what to drink, and for many, the classic query arises: "Is pop good for you when you're sick?" The surprising truth is that the popular sick-day beverage might be doing more harm than good for your recovery.

Quick Summary

Pop is generally a poor choice when sick due to its high sugar and caffeine content, which can worsen dehydration and suppress immune function. Optimal recovery requires healthier alternatives like water, herbal tea, and broth for effective rehydration and nutrient replenishment.

Key Points

Pop Worsens Dehydration: The caffeine in many sodas acts as a diuretic, increasing fluid loss, which is counterproductive when sick.
Sugar Weakens Immunity: High sugar intake may hinder the immune system's ability to fight off infection and can worsen symptoms like diarrhea.
Opt for Nutrient-Dense Fluids: Instead of empty calories, choose beverages that provide vitamins, minerals, and electrolytes, such as broths, herbal teas, or oral rehydration solutions.
Broth Aids Congestion: Warm, clear broths can provide hydration and help loosen stuffiness, offering a double benefit for colds.
Ginger Helps Nausea: Caffeine-free options like ginger ale (made with real ginger) or ginger tea are beneficial for settling an upset stomach.
Homemade Hydration Is Best: Making your own electrolyte drink with water, salt, and honey can be more effective and healthier than store-bought sugary versions.

Why Pop Is Not Ideal for Sickness

For decades, many have reached for a can of pop when feeling ill, believing the fizz and sugar provide comfort or energy. However, modern nutritional science indicates that this tradition is largely misguided and can, in fact, prolong or worsen your symptoms. The primary reasons to avoid pop involve its main ingredients: sugar and, in some cases, caffeine.

Dehydration Risks

When you're sick, especially with a fever, vomiting, or diarrhea, your body loses fluids at a faster rate. Proper hydration is critical to support your immune system and flush out toxins. Unfortunately, many popular sodas contain caffeine, a diuretic that increases urination and can contribute to further dehydration. This counteracts the very hydration your body desperately needs to recover.

The Sugar Problem

Most sodas are loaded with high-fructose corn syrup and other added sugars. Excessive sugar intake can be detrimental to your immune system. Some studies suggest that high sugar levels can temporarily weaken the function of your immune cells, making it harder for your body to fight off infection. Additionally, for illnesses involving gastrointestinal upset, a high sugar load can pull water into the intestines and exacerbate diarrhea. The resulting inflammation can further compromise your recovery.

Lack of Nutritional Value

Beyond the potential for harm, pop offers little to no nutritional benefit. Unlike broths, fruit, or tea, it contains no electrolytes, vitamins, or minerals that can aid in recovery. Your body, already under stress, needs nutrient-dense fluids to refuel and heal, not empty calories that can cause blood sugar spikes and crashes.

Better Hydration Alternatives

When illness strikes, your focus should be on hydrating with beverages that support your immune system, soothe symptoms, and replenish lost nutrients.

Clear Broths and Soups

Chicken Soup: As the classic remedy suggests, clear chicken broth provides both hydration and electrolytes, while the steam can help break up congestion.
Vegetable Broth: A great vegetarian alternative, vegetable broth is also rich in vitamins and minerals to nourish your body.
Bone Broth: This can offer additional minerals and amino acids that are gentle on a sensitive stomach.

Herbal Teas

Ginger Tea: A tried-and-true remedy, ginger can significantly help with nausea.
Chamomile Tea: Known for its anti-inflammatory properties, chamomile can be soothing for an upset stomach and promote rest.
Peppermint Tea: This can aid digestion and calm an upset stomach.

Oral Rehydration Solutions (ORS)

For severe dehydration from vomiting or diarrhea, especially in children, ORS like Pedialyte are specifically formulated to replace lost fluids and electrolytes. Diluted sports drinks can also be used as a less ideal alternative, but the high sugar concentration of sports drinks should be tempered by mixing with water.

Infused Water and Coconut Water

Fruit-Infused Water: Adding lemon, cucumber, or berries to water can provide flavor and some vitamins without the added sugar.
Coconut Water: A natural source of electrolytes, particularly potassium, that is naturally lower in sugar than many commercial drinks.

Comparison Table: Pop vs. Healthy Alternatives


Feature	Pop (Regular)	Water	Herbal Tea	Broth/ORS
Primary Function	Satisfy craving	Hydrate	Soothe, Hydrate	Hydrate, replenish electrolytes
Hydration Level	Poor (due to diuretics)	Excellent	Good	Excellent
Electrolytes	None	None	None	Good (sodium, potassium)
Sugar Content	Very High	Zero	Zero (if unsweetened)	Very Low/None
Caffeine	Often present	None	None (if caffeine-free)	None
Immune Support	May weaken	Indirect	Moderate (antioxidants)	Moderate (nutrients)
Stomach Impact	Can worsen upset	Gentle	Gentle	Gentle, restorative

Conclusion

While the nostalgic pull of a bubbly pop on a sick day is strong, its high sugar and caffeine content can undermine your recovery by worsening dehydration and inflammation. For effective hydration and a quicker return to health, prioritize water, caffeine-free teas, and nutrient-rich broths. By making smarter hydration choices, you give your body the best possible chance to fight off illness and get back on your feet.

To learn more about the importance of hydration for overall health, consider resources from reputable health organizations like the Centers for Disease Control and Prevention.

Frequently Asked Questions

No, diet pop is not a good alternative. While it lacks sugar, it often contains caffeine, which can cause dehydration. Artificial sweeteners in diet pop may also lead to gastrointestinal discomfort in some individuals.

For a cold, the best options include plain water, warm herbal tea with honey to soothe your throat, and clear chicken or vegetable broth.

It is not recommended to drink soda with a stomach flu. The high sugar content can worsen diarrhea, and the carbonation can irritate your stomach, making nausea worse.

Some studies suggest that high sugar intake can temporarily suppress the immune system's function, potentially prolonging your illness. It also provides no valuable nutrients to aid in recovery.

If pop is the only fluid you can keep down, it is better than nothing, but you should aim for small, diluted sips and switch to a healthier alternative as soon as possible. Focus on caffeine-free, clear options like Sprite or ginger ale, but be mindful of the sugar.

Most commercial ginger ale sodas contain very little to no real ginger. While the carbonation may temporarily settle the stomach for some, for effective relief from nausea, it is better to consume actual ginger in a tea or lozenge.

Sports drinks can help replenish electrolytes lost through vomiting or diarrhea. However, they are often high in sugar and should be diluted with water to avoid worsening symptoms. Oral rehydration solutions are a more balanced choice.