What is Best to Drink When Being Sick?

November 24, 2025 •

4 min read

According to research published by the Common Cold Center at Cardiff University, hot drinks provide immediate relief for many common cold and flu symptoms, including a sore throat and congestion. This fact highlights the importance of choosing the right beverages when unwell to help your body heal and stay hydrated, answering the key question: what is best to drink when being sick?.

Quick Summary

This guide covers the most effective beverages for hydration and symptom relief during illness, including water, broths, and herbal teas. It also details specific drinks for conditions like sore throats and nausea, and explains which fluids to avoid, such as those with high sugar, caffeine, or alcohol.

Key Points

Prioritize Hydration: Drinking plenty of fluids is the most important step for recovering from illness, as dehydration can worsen symptoms.
Choose Water First: Plain water is the ideal hydrating fluid with no additives that might irritate a sensitive stomach.
Soothe with Warm Liquids: Herbal teas, broth, and warm lemon-honey water can soothe sore throats and clear congestion better than cold drinks.
Replenish Electrolytes: For vomiting or diarrhea, use electrolyte drinks, broths, or coconut water to replace lost minerals.
Avoid Dehydrating Drinks: Steer clear of caffeine and alcohol, as they are diuretics that can worsen dehydration.
Limit Sugar Intake: High-sugar beverages like soda and sweetened juice can cause inflammation and impair immune function.
Know When to See a Doctor: For severe symptoms like a high fever, extreme pain, or persistent vomiting, medical advice is necessary.

The Importance of Staying Hydrated

When you're sick, staying hydrated is crucial for a fast recovery. Illnesses like the cold and flu can lead to fluid loss through fever, sweating, vomiting, or diarrhea. Dehydration can weaken your immune response and worsen symptoms like congestion and fatigue. Proper fluid intake helps regulate body temperature, moisten mucous membranes to fight off germs, and flush toxins from the body.

Top Beverages for Symptom Relief

There are many excellent choices that offer both hydration and therapeutic benefits:

Water: The most fundamental and best option for hydration. It contains no calories, sugar, or preservatives, making it gentle on a sensitive stomach.
Herbal Teas: Chamomile, ginger, and peppermint teas can be soothing. Ginger is well-known for its anti-inflammatory properties and ability to ease nausea and stomach upset. Peppermint can act as a natural decongestant, while chamomile has calming effects.
Broths and Soups: Warm, savory broths, particularly bone broth or chicken noodle soup, help replenish fluids and electrolytes. Research shows chicken soup can have anti-inflammatory effects and help clear nasal passages.
Coconut Water: A natural source of electrolytes like potassium, sodium, and magnesium, making it excellent for replenishing minerals lost through sweating, vomiting, or diarrhea.
Honey and Lemon Water: A classic remedy for sore throats and coughs. Honey has natural antimicrobial properties and can help suppress coughing. Lemon provides a boost of Vitamin C.
Warm Golden Milk: An Ayurvedic drink combining warm milk and turmeric, which is known for its powerful anti-inflammatory and antiseptic qualities.
Oral Rehydration Solutions (ORS): For more severe cases of dehydration, especially those involving vomiting or diarrhea, ORS products like Pedialyte can be very effective for both children and adults, as they replace lost electrolytes.

Beverages to Avoid

Just as important as choosing the right fluids is avoiding those that can hinder your recovery:

Caffeinated Beverages: Coffee and energy drinks act as diuretics, which can cause you to urinate more frequently and lead to further dehydration.
High-Sugar Drinks: Sodas and heavily sweetened juices can cause inflammation and suppress your immune system. Excess sugar can also aggravate diarrhea.
Alcohol: Alcohol is a diuretic that can lead to dehydration and interfere with your body's ability to fight infection. It can also negatively interact with many medications.
Dairy Products (for some): While not universally bad, some individuals find that dairy products like milk can worsen a stuffy nose and increase mucus, especially if they are lactose intolerant.

Comparison Table: Best vs. Worst Drinks When Sick


Drink Type	Symptom Relief	Hydration Effect	Avoid When...	Notes
Water	Universal	High	Not applicable	Best choice for general hydration.
Herbal Tea	Sore throat, congestion, nausea	High	Not applicable	Choose caffeine-free varieties; add honey for coughs.
Broth	Congestion, nutrient loss	High	High salt intake is a concern	Replaces electrolytes and provides nutrients.
Coconut Water	Electrolyte loss	High	Excess sugar is a concern	Natural source of minerals. Choose brands without added sugar.
Sugary Soda	None	Dehydrating	Always	Worsens inflammation and suppresses immunity.
Coffee	None	Dehydrating	Always	Diuretic effect can worsen dehydration.
Alcohol	None	Dehydrating	Always	Weakens the immune system and interacts with meds.

Tailoring Your Drink Choice to Your Symptoms

For a sore throat, warm liquids are particularly soothing. A study found that warm beverages provided more comprehensive relief for cold symptoms than room-temperature versions. Try a warm lemon-honey drink or an herbal tea with ginger. For nausea or stomach upset, ginger tea or clear broths are recommended as they are gentle on the digestive system. If you have a fever or vomiting, focus on replenishing lost electrolytes with oral rehydration solutions or coconut water.

For Children: Special Considerations

When a child is sick, proper hydration is even more critical. Water is the top priority. Small, frequent sips are often easier for a child to tolerate, especially if they are vomiting. Oral rehydration solutions (ORS) are highly effective for electrolyte replacement. Diluting juice with water can also be an option to reduce sugar intake. The NHS advises avoiding fruit juice and fizzy drinks for children who are vomiting until they feel better. Always avoid giving honey to infants under one year old due to the risk of infant botulism.

When to Seek Medical Attention

While proper hydration is often key for recovery from common illnesses, it's important to know when to see a doctor. Symptoms like a fever that lasts more than three days, severe pain, or persistent vomiting warrant medical attention. For children, seek a doctor if they show signs of severe dehydration, extreme irritability, or a fever accompanied by a rash. For persistent stomach issues, ongoing discomfort, or difficulty staying hydrated, consult a healthcare provider for proper diagnosis and treatment.

Conclusion

Staying well-hydrated is arguably the most important self-care step you can take when you are sick. By choosing soothing, nutrient-rich beverages like water, broths, and herbal teas, you can help your body fight infection, relieve uncomfortable symptoms, and speed up your recovery time. Remember to avoid dehydrating and inflammatory drinks, such as coffee, sugary sodas, and alcohol, to give your immune system the best chance to heal. Prioritize hydration and listen to your body, and you will be well on your way to feeling better. For more resources on staying healthy, consider visiting reputable health websites like Healthline for additional tips on nutrition and wellness.

Frequently Asked Questions

Plain water is the most important drink when you're sick, as it is the most effective for hydrating your body without any added sugars or irritants.

Sports drinks can help replenish electrolytes lost during sickness, but they often contain high sugar levels. Opt for lower-sugar versions, dilute with water, or consider a dedicated oral rehydration solution.

While orange juice provides Vitamin C, many store-bought varieties contain high amounts of added sugar. Fresh, 100% orange juice in moderation is better, but it's often best to stick to water, broth, or tea to avoid excess sugar.

Warm beverages like herbal tea with honey and lemon or chicken broth are excellent for a sore throat. The warmth can be soothing, and honey helps suppress coughing.

No, it is best to avoid both coffee and alcohol when sick. Coffee's diuretic effects can worsen dehydration, while alcohol can weaken your immune system and interfere with medications.

For children, prioritize water and oral rehydration solutions. For vomiting, give small, frequent sips of clear fluids and avoid sugary juices. Remember, never give honey to a child under one year old.

Signs of dehydration include dark-colored urine, infrequent urination, fatigue, and dizziness. In severe cases, particularly for children, consult a doctor if you suspect dehydration.