What is good for hydration when sick?

November 23, 2025 •

4 min read

According to the National Academies of Sciences, adequate daily fluid intake is crucial for health, and this need increases during illness due to fluid loss from fever and sweating. Knowing what is good for hydration when sick is essential, as the right fluids can support your immune system and accelerate recovery.

Quick Summary

Illness increases fluid loss from fever, vomiting, and sweating, increasing the need for proper hydration. Water, electrolyte solutions, and broths are top choices, helping replenish lost fluids and minerals for a faster recovery.

Key Points

Electrolyte Drinks: For significant fluid loss from vomiting or diarrhea, oral rehydration solutions like Pedialyte are more effective than plain water at restoring vital minerals.
Warm Broths: Nutrient-rich broths like chicken or vegetable soup provide both hydration and comforting warmth, which can soothe a sore throat and clear congestion.
Herbal Teas: Caffeine-free teas, especially those with ginger or peppermint, are hydrating and can help with specific symptoms like nausea or coughing.
Sip Slowly and Often: When sick, particularly with nausea, take small, frequent sips of fluid instead of drinking large amounts at once to prevent upsetting your stomach.
Avoid Dehydrating Beverages: Stay away from high-sugar sodas, caffeinated drinks, and alcohol, as they can worsen dehydration and other illness symptoms.
Homemade ORS: A simple, effective oral rehydration solution can be made at home with a liter of water, a half teaspoon of salt, and eight teaspoons of sugar.

When illness strikes, your body is working overtime to fight off infection, and staying hydrated is one of the most critical things you can do to support this process. Fever, vomiting, and diarrhea all lead to significant fluid loss, and a lack of proper hydration can exacerbate symptoms like headaches, fatigue, and muscle weakness. Understanding which drinks are most effective is key to helping your body heal efficiently.

Why Staying Hydrated is Crucial for Recovery

Proper hydration goes far beyond simply quenching thirst; it is a fundamental aspect of your body's healing process. Here’s why it’s so important when you're under the weather:

Regulates Body Temperature: A fever, which is a common symptom of many illnesses, can cause your body temperature to rise. Hydration helps regulate your temperature through sweating, preventing overheating.
Thins Mucus: Drinking plenty of fluids keeps your mucous membranes moist and helps to thin mucus. This can alleviate congestion in the nose and chest, making it easier to breathe and clear your airways.
Supports the Immune System: Water is a critical component of lymph, which carries immune cells throughout the body to fight infections. Proper fluid balance ensures these cells can reach their targets effectively.
Aids Nutrient Absorption: When you're sick, your body needs nutrients to repair and recover. Hydration is key to digestion and ensures your gastrointestinal tract can properly absorb and utilize essential vitamins and minerals from the foods you eat.

Top Drinks for Staying Hydrated When Sick

Choosing the right fluids can make a noticeable difference in how quickly and comfortably you recover. Here are some of the best options:

Water: The gold standard for hydration. Sip water regularly throughout the day, even if you don't feel particularly thirsty. Flavor it with lemon or a little juice if plain water is unappealing.
Oral Rehydration Solutions (ORS): For more severe fluid loss due to vomiting or diarrhea, ORS products like Pedialyte provide an optimal balance of electrolytes and sugar to help your body absorb water more effectively.
Broths and Soups: Warm broths, such as chicken or vegetable, are comforting and offer more than just fluid. They provide sodium and other minerals, which are electrolytes you lose when sweating. The warmth can also soothe a sore throat and help clear congestion.
Herbal Teas: Non-caffeinated teas like ginger, peppermint, or chamomile are excellent choices. Ginger can calm nausea, while menthol in peppermint can soothe coughs and congestion. A touch of honey can help a sore throat and suppress a cough (do not give honey to children under 1).
Coconut Water: This is a natural source of potassium, magnesium, and sodium. It's a low-sugar alternative to many sports drinks, making it a good choice for replenishing electrolytes.
Popsicles and Ice Chips: If you're struggling to keep liquids down due to nausea, sucking on ice chips or popsicles can be an easier way to get fluids and soothe a sore throat.

DIY Oral Rehydration Solution

If commercial solutions aren't available, you can make a simple and effective rehydration drink at home using a WHO-approved recipe:

Boil one liter of water and allow it to cool.
Add half a level teaspoon of salt.
Add eight level teaspoons of sugar.
Mix until the salt and sugar are completely dissolved. Store it in the refrigerator and discard any unused solution after 24 hours.

What to Avoid When You're Sick

Just as some drinks are beneficial, others can hinder your recovery by worsening dehydration or irritating your stomach:

Caffeinated Beverages: Coffee, strong black tea, and energy drinks are mild diuretics, meaning they cause your body to lose fluids more quickly.
High-Sugar Juices and Sodas: While they contain fluids, their high sugar content can exacerbate nausea and diarrhea by pulling water into the intestines.
Alcohol: This is a major dehydrator and can interfere with your immune system's ability to fight off infections, delaying your recovery.

Comparison of Hydration Drinks


Drink Type	Benefits	Considerations	Best For...
Plain Water	Fundamental hydration, no additives.	Lacks electrolytes for significant fluid loss.	All general hydration needs, alongside other fluids.
Electrolyte Drinks	Replenishes lost minerals (sodium, potassium).	Some commercial versions are high in sugar.	Recovering from vomiting, diarrhea, or high fever.
Broth/Soup	Replenishes sodium, soothing, offers warmth and nutrients.	Can be high in sodium; may not be suitable for low-sodium diets.	Soothing a sore throat and replenishing sodium.
Herbal Tea	Hydrating, calming, can soothe specific symptoms (nausea with ginger).	Best to choose caffeine-free varieties.	Easing a sore throat and stomach upset.
Coconut Water	Natural source of electrolytes, low in sugar.	May not contain sufficient sodium for severe dehydration.	Mild to moderate fluid loss.

Tips for Maintaining Hydration

Beyond choosing the right drinks, adopting a few simple habits can significantly improve your hydration status during illness:

Sip Regularly: Don't wait until you are thirsty, as this is often a sign you are already mildly dehydrated. Instead, take small, frequent sips throughout the day, especially if you have nausea.
Monitor Your Urine Color: A light yellow color is a good indicator of proper hydration. If your urine is dark yellow, it's a sign that you need to increase your fluid intake.
Balance Rest with Fluids: Your body heals best when it is both hydrated and rested. Keep a water bottle or mug of tea near your bed for easy access.

Conclusion

Staying properly hydrated is a cornerstone of a swift and comfortable recovery from illness. While plain water is a good starting point, incorporating electrolyte-rich fluids like oral rehydration solutions, coconut water, and nourishing broths can give your body the extra support it needs. By making conscious choices about what you drink and avoiding dehydrating beverages, you empower your immune system to function at its best, helping you get back on your feet sooner. The right hydration strategy ensures your body has the resources it needs to regulate temperature, thin mucus, and absorb vital nutrients efficiently during recovery. For further reading on electrolyte balance, you can consult sources like the National Institutes of Health.

Frequently Asked Questions

Staying hydrated when sick is crucial because illness, especially with a fever, causes your body to lose more fluids than usual through sweating, vomiting, or diarrhea. Proper hydration helps regulate body temperature, thins mucus, supports immune function, and prevents fatigue.

For a stomach flu involving vomiting or diarrhea, an oral rehydration solution like Pedialyte is often recommended. These drinks provide the right balance of electrolytes and sugar to help your body absorb fluids effectively. Broth is another good option to replenish sodium.

While sports drinks contain electrolytes, many are high in sugar, which can upset your stomach and worsen diarrhea. For severe fluid loss, a dedicated oral rehydration solution is better. You can also dilute a sports drink with water to reduce its sugar content.

Juice can help with hydration, but many commercial juices are high in added sugars. Too much sugar can aggravate stomach issues like diarrhea. For a vitamin C boost, consider 100% pure orange or grapefruit juice, but in moderation, or add a splash to water.

Yes, you can make a simple homemade oral rehydration solution. Mix one liter of water with a half-teaspoon of salt and eight teaspoons of sugar. This helps replace lost fluids and electrolytes.

Signs of dehydration include feeling dizzy, having a dry mouth, a headache, or unusually dark-colored urine. If you notice these symptoms, it's vital to increase your fluid intake.

Herbal teas like ginger, peppermint, or chamomile are excellent choices for a cold or flu. Ginger can calm nausea, while peppermint's menthol may help with congestion. A little honey can also soothe a sore throat.