Should You Drink Juice When Sick? Navigating the Best and Worst Options

December 31, 2025 •

4 min read

According to healthcare professionals, staying hydrated is a top priority when you're under the weather. This raises a common question: should you drink juice when sick? The answer isn't simple, as it depends heavily on the type of juice and your specific symptoms.

Quick Summary

Juice can offer hydration and nutrients when ill, but beware of high sugar content which can hinder recovery. Opt for fresh, diluted options over sugary packaged juices.

Key Points

Smart Choices for Recovery: When sick, opt for fresh, diluted juices like orange or a ginger-lemon-honey blend to get essential nutrients without excess sugar.
Avoid Sugary, Packaged Juices: Many store-bought juices are high in added sugar, which can suppress your immune system and worsen symptoms like diarrhea.
Homemade is Healthiest: If possible, make your own juice from fresh fruits and vegetables to ensure you're getting pure nutrients without additives.
Stay Hydrated: The primary benefit of juice is hydration, but it should supplement, not replace, water and other clear fluids like broth.
Whole Fruit is Better: While juice is easier to consume when ill, whole fruit offers more fiber and is nutritionally superior when you are able to tolerate it.
Watch for Specific Symptoms: If you have a sore throat, citrus juices can be irritating. A warm ginger and honey drink is a more soothing alternative.

Hydration is Key, but Not All Juice Is Created Equal

When you're sick with a cold, flu, or other illness, one of the most critical things you can do for your body is to stay properly hydrated. Fever, vomiting, and diarrhea can all lead to fluid loss, and replenishing those fluids is essential for recovery. While water is always the best choice, juice can play a beneficial, but specific, role. The key is understanding the difference between high-sugar, processed juices and fresh, nutrient-dense options.

The Upside: Nutrients and a Palatable Option

For some, the thought of eating or drinking anything when sick is unappealing. Juice can provide a quick, easy way to get some calories and nutrients into your system. Freshly made or 100% pure juices offer a concentrated dose of vitamins, minerals, and antioxidants that can support your immune system. For example, citrus juices are rich in vitamin C, an important antioxidant. Other ingredients, like ginger and turmeric, have anti-inflammatory properties that can soothe symptoms.

The Downside: The Danger of Added Sugars

The biggest pitfall of drinking juice, especially store-bought varieties, is the high sugar content. Packaged juices often contain added sugars and concentrates that offer little nutritional value. Consuming too much sugar can cause inflammation, potentially suppressing the immune system and slowing down recovery. Furthermore, high-sugar drinks can aggravate diarrhea, making symptoms worse. For those with a sore throat, the high acidity in some citrus juices can cause irritation.

The Best Juices to Drink When Sick

To maximize benefits and minimize risks, focus on specific types of juices and preparation methods:

For Colds and Flu: Fresh orange or grapefruit juice, ideally diluted with water. The vitamin C content is the main draw, but diluting it reduces sugar and acidity.
For Sore Throats: A warm ginger and lemon juice with honey is an excellent choice. Honey has natural antimicrobial properties, and ginger is a powerful anti-inflammatory. Ensure the juice is diluted with warm water to avoid irritation from the lemon's acidity.
For Dehydration: Watermelon juice is highly hydrating due to its high water content. Adding a pinch of mint can also help with 'brain fog' often associated with illness. Electrolyte-containing fluids like coconut water are also great options.
For an Immunity Boost: Green juices with ingredients like kale, spinach, and celery are packed with vitamins A, C, and K, as well as antioxidants. This can help fight off free radicals and support overall well-being.

Juice Comparison Table: Fresh vs. Packaged


Feature	Freshly Squeezed Juice	Store-Bought Packaged Juice
Sugar Content	Natural sugars only, can be high if undiluted.	Often contains high amounts of added sugar or concentrates.
Nutrients	Retains high levels of vitamins, minerals, and antioxidants.	Nutrients are often diminished due to processing and pasteurization.
Purity	100% fruit or vegetable, no additives.	May contain artificial sweeteners, preservatives, and flavorings.
Fiber	Juiced versions lack the fiber found in whole fruit.	Typically has no dietary fiber.
Symptom Impact	Can be soothing and beneficial with the right ingredients.	Can aggravate symptoms like diarrhea and inflammation due to sugar content.
Cost	Can be more expensive and labor-intensive to make.	Generally cheaper and more convenient.

Fresh Juice vs. Whole Fruit

When it comes to pure nutritional value, whole fruits are almost always superior to juice. The juicing process removes dietary fiber, a critical component for digestive health and blood sugar regulation. Fiber slows the absorption of sugar, preventing the sharp spikes and crashes that can follow a glass of juice. However, when you're feeling too ill to eat, a small, diluted glass of fresh juice can be a lifeline. For those who can tolerate it, a smoothie (which retains the fiber) is a great middle-ground.

How to Drink Juice Sensibly When Sick

Dilute with Water: Mix juice with equal parts water to reduce the sugar load and make it easier on your stomach.
Listen to Your Body: If you have diarrhea, high-sugar juice may worsen your symptoms. In this case, clear broths or oral electrolyte solutions might be a better choice.
Check the Label: If you must buy juice, always look for options labeled "100% fruit juice" with no added sugars.
Opt for Homemade: If you have the energy, making your own juice or smoothie from fresh ingredients is the most nutritious option.
Moderate Your Intake: Use juice as a supplement to water, not a replacement. Small, frequent sips are better than drinking a large glass at once.

What to Avoid

When you are sick, some beverages should be avoided altogether:

High-Sugar Beverages: Sodas, sweetened sports drinks, and packaged fruit punches are full of added sugar that can weaken your immune system and increase inflammation.
Caffeinated Drinks: Coffee, some teas, and energy drinks can have a dehydrating effect, which is the opposite of what your body needs.
Alcohol: Alcohol suppresses the immune system and is dehydrating, making recovery more difficult.

A Final Word on Recovery

While juice can offer a burst of vitamins and a quick energy boost, it should be part of a broader strategy for recovery. Rest, proper hydration with water and other clear liquids, and nourishing your body with tolerable, easy-to-digest foods are the cornerstones of getting better. If you have severe symptoms or your illness persists, always consult with a healthcare professional.

Conclusion

So, should you drink juice when sick? The answer is a qualified 'yes.' When chosen carefully and consumed in moderation, juice can aid recovery by providing hydration and essential nutrients. Fresh, diluted, and low-sugar options are your best bet. However, packaged juices with added sugars and concentrates can be detrimental, so they should be avoided. The best approach is to listen to your body, prioritize water, and use juice as a helpful supplement, not a cure-all.

Frequently Asked Questions

Orange juice can be beneficial for a cold due to its high vitamin C content, which supports the immune system. However, for best results, choose 100% pure juice and consider diluting it with water to minimize sugar intake and reduce acidity, especially if you have a sore throat.

Yes, juices with high sugar content can aggravate diarrhea. High levels of sugar can draw water into the intestines, worsening symptoms. If you have diarrhea, it's best to stick to clear fluids, broths, and oral electrolyte solutions.

A warm concoction of ginger, lemon, and honey juice is excellent for a sore throat. Honey has natural antimicrobial properties, while ginger has anti-inflammatory effects that can soothe irritation. Avoid high-acidity citrus juices if they cause discomfort.

Store-bought juice is generally not the best option. Most packaged juices contain high levels of added sugars, preservatives, and concentrates, which can hinder recovery. Opt for 100% pure juice without added sugar, or better yet, a homemade version.

Yes, juices can help with fever by providing hydration and vitamin C. Good options include diluted citrus juices or watermelon juice, which is very hydrating. Replenishing lost fluids is critical during a fever.

To consume juice sensibly when sick, prioritize diluting it with water to lower the sugar load. Drink small, frequent sips rather than large quantities at once. If you can, make fresh juice at home to control ingredients.

Whole fruit is better than juice because it contains dietary fiber, which is removed during the juicing process. Fiber aids digestion and helps regulate blood sugar levels. However, juice can be a useful alternative when your appetite is low and you need easily digestible nutrients.