What Drink Helps the Flu? Hydration Guide for Recovery

November 16, 2025 •

3 min read

According to Mayo Clinic experts, drinking plenty of fluids is a primary self-care strategy when battling the flu. Knowing what drink helps the flu is key because fever, sweating, and other symptoms can quickly lead to dehydration, which can prolong your illness. Replenishing fluids and electrolytes is essential for a quicker, more comfortable recovery.

Quick Summary

Hydration is critical for flu recovery, with water and herbal teas being top choices. Other beneficial fluids include broths, natural juices, and electrolyte drinks to replenish lost minerals. Avoid dehydrating beverages like caffeine and alcohol to support your immune system.

Key Points

Prioritize Hydration: Replacing fluids lost from fever and sweating is the most critical step for flu recovery.
Choose Warm Fluids: Herbal teas with honey and lemon or warm broths can soothe sore throats and help loosen mucus.
Replace Electrolytes: For vomiting or diarrhea, electrolyte drinks or broths are better than plain water for replenishing lost minerals.
Incorporate Immune-Boosters: Drinks with vitamin C (lemon juice, 100% orange juice) and anti-inflammatory compounds (ginger, turmeric) can aid recovery.
Avoid Dehydrating Beverages: Stay away from alcohol, caffeine, and high-sugar drinks, as they can hinder your immune system and worsen dehydration.
Listen to Your Body: The best drink is one you can tolerate. Start with small, frequent sips and gradually increase as you feel better.
Combine with Other Remedies: For comprehensive care, combine proper hydration with rest, healthy food, and over-the-counter medication as needed.

Why Hydration is Your Best Defense Against the Flu

When you're fighting off the influenza virus, your body's fluid needs increase significantly. Fever and sweating deplete your body of water and electrolytes, while congestion and a sore throat can make it uncomfortable to swallow. Proper hydration addresses these issues by thinning mucus, regulating body temperature, and ensuring your immune system can operate effectively. Choosing the right beverages can not only help you stay hydrated but also provide soothing relief for specific flu symptoms.

The Golden Standard: Water

Water is the simplest and most effective way to hydrate. It contains no sugars or other additives that could negatively affect your recovery. Aim to drink small, frequent sips throughout the day, even if you don't feel thirsty. Adding a squeeze of lemon provides a boost of vitamin C, an important immune-supporting nutrient.

Soothing and Healing Teas

Warm beverages, in particular, can be incredibly soothing for a sore throat and can help loosen congestion with their steam.

Best Teas for Flu Relief:

Ginger Tea: Ginger has potent anti-inflammatory properties that can soothe a sore throat and calm nausea.
Herbal Tea with Honey and Lemon: This classic remedy is effective for a reason. Honey has natural antimicrobial properties and coats the throat for soothing relief (never give honey to children under one year old). Lemon adds vitamin C.
Green Tea: Contains powerful antioxidants called catechins that may protect against certain viral illnesses. Opt for decaf to avoid dehydration.
Peppermint Tea: The menthol in peppermint can act as a natural decongestant, helping to clear stuffy nasal passages.

Nutrient-Rich Broths

Broth-based soups like chicken or vegetable soup serve a double purpose. They provide essential fluids and electrolytes to prevent dehydration while offering warmth that can ease a sore throat and congestion. Chicken soup, specifically, has been studied for its potential anti-inflammatory effects.

The Role of Electrolyte Drinks

For those experiencing significant fluid loss from fever, vomiting, or diarrhea, an electrolyte-rich drink can be a strategic choice. These beverages help replenish the sodium, potassium, and other minerals lost.

Homemade Electrolyte Drink: Blend or stir fresh lemon and orange juice with water, a pinch of salt, and a little raw honey or maple syrup for a natural option.
Commercial Electrolyte Solutions: Brands like Pedialyte are designed to replace lost fluids and minerals effectively. For adults, low-sugar sports drinks can also work, but be mindful of the high sugar content in many varieties, which can sometimes worsen symptoms.

Juices and Other Fluids

While plain water is best, some juices can provide a vitamin C boost. Stick to 100% juices without added sugars. Watermelon juice is particularly hydrating and contains immune-boosting arginine. Popsicles made from fruit juice can be soothing for a sore throat, especially for kids.

Comparison Table: Flu-Friendly Drinks


Drink Type	Primary Benefit	Best For	Considerations
Water	Optimal hydration	All symptoms	Add lemon for flavor and vitamin C.
Herbal Tea	Soothes sore throat, anti-inflammatory	Sore throat, congestion	Choose varieties like ginger or peppermint; avoid caffeine.
Clear Broth	Nutrients, electrolytes, soothing warmth	Dehydration, general weakness	Avoid high-fat or creamy soups that are harder to digest.
Electrolyte Drink	Replaces lost minerals	Vomiting, diarrhea, high fever	Look for low-sugar options; avoid high-sugar sports drinks.
100% Fruit Juice	Vitamin C, energy boost	Dehydration, loss of appetite	Moderate consumption due to natural sugars.

What to Avoid While You're Sick

Certain drinks can hinder your recovery and should be avoided when you have the flu. Alcoholic beverages are a diuretic and dehydrate the body, while caffeinated drinks like coffee and some teas can have a similar effect. Sugary sodas and other sweetened drinks can suppress the immune system and cause inflammation. Fatty or creamy drinks, including milk and milkshakes, can be hard to digest and potentially worsen nausea.

Conclusion: Listen to Your Body

Ultimately, the best drink for the flu is the one you can keep down consistently. Staying hydrated is the most crucial step for a swift recovery. Start with small, frequent sips of water, and then introduce other beneficial fluids like herbal teas, warm broths, and electrolyte drinks as your stomach tolerates them. Remember to avoid dehydrating and high-sugar options to support your immune system's hard work. If symptoms persist or worsen, always consult with a healthcare professional. For additional guidance on home remedies, resources from reputable sources like WebMD can be helpful.

Frequently Asked Questions

Yes, 100% orange juice can be beneficial for the flu, as it contains high levels of vitamin C, which supports your immune system. However, moderation is key, as high sugar content can be a drawback. Opt for juice with no added sugars.

Ginger ale can help with an upset stomach and nausea due to its anti-inflammatory properties. For best results, choose a natural version low in sugar, as high sugar can be counterproductive. Allowing it to go flat can also help settle your stomach.

Water is the best for general hydration. Gatorade and other sports drinks are typically high in sugar, which can impede immune function and worsen stomach issues. Electrolyte drinks are most beneficial if you have significant fluid loss from vomiting or diarrhea.

It is often best to avoid milk and other dairy products, especially at the beginning of an illness. Dairy can be hard to digest and may thicken mucus in some people, potentially aggravating congestion or nausea.

Yes, a hot water mixture with lemon and honey is a classic and effective remedy. The steam can help with congestion, honey soothes a sore throat, and lemon provides vitamin C. Do not give honey to children under one year old.

Avoid alcohol and caffeinated beverages, as they can cause dehydration. Also, stay away from high-sugar drinks like soda and overly sweet juices, which can worsen inflammation and suppress your immune system.

Signs of dehydration include dark-colored urine, feeling lightheaded, a lack of energy, and a dry mouth. For children, red flags include lack of wet diapers and crying without tears. Your urine should be pale yellow or nearly colorless.