What is the best drink for hydration while sick?

December 2, 2025 •

3 min read

Approximately 75% of Americans may not drink enough water daily, a habit that is especially detrimental when ill. Dehydration can worsen symptoms and delay recovery, making the question of what is the best drink for hydration while sick critically important.

Quick Summary

Proper hydration is crucial when ill to replenish fluids and support immune function. Effective choices range from plain water and warm broths to electrolyte solutions and herbal teas, while sugary and caffeinated drinks should be avoided.

Key Points

Water is the best choice: It's the simplest and most effective way to rehydrate without added sugars or calories.
Warm broths soothe and replenish: Chicken soup and other broths provide fluids, electrolytes, and can help with congestion and inflammation.
Herbal teas offer symptom relief: Ginger tea helps with nausea, and peppermint tea can act as a decongestant.
Electrolyte drinks are for significant fluid loss: Use low-sugar electrolyte beverages or ORS, especially with vomiting or diarrhea, to restore mineral balance.
Avoid caffeinated and sugary drinks: Coffee, energy drinks, sodas, and juices can worsen dehydration and inflammation.
Honey can calm a cough: A spoonful of honey in warm tea or water can soothe a sore throat in adults and children over one.

When illness strikes, your body's fluid needs increase significantly. Symptoms like fever, sweating, vomiting, and diarrhea can rapidly deplete your body of water and essential minerals, leading to dehydration. The right beverage not only replenishes lost fluids but can also soothe symptoms like a sore throat or congestion. Plain water is always a solid choice, but other options offer added benefits to aid recovery.

The Power of Plain Water

Water remains the gold standard for staying hydrated. It contains no added sugars, calories, or preservatives, making it the most direct way to replenish fluids. Proper hydration helps regulate body temperature, moistens mucous membranes to ease congestion, and helps flush out toxins. Sipping water consistently throughout the day is more effective than drinking large amounts at once, which can upset a sensitive stomach. For those who find plain water unappealing, adding a slice of lemon can provide a boost of flavor and vitamin C.

Soothing Warm Broths and Soups

Warm liquids, such as chicken soup or vegetable broth, can be incredibly comforting when you are sick. Broths do more than just provide fluids; they offer electrolytes like sodium and potassium, which are vital for rehydration, especially with fever or vomiting. The steam from hot liquids can also help clear nasal passages and relieve congestion. Chicken soup, in particular, contains anti-inflammatory properties and provides nutrients like protein and zinc to support the immune system.

Benefits of Herbal Teas and Honey

Herbal teas are a soothing and hydrating option, with specific varieties offering additional medicinal benefits. Ginger tea, for instance, is known for its anti-inflammatory properties and can help with nausea. Peppermint tea can act as a natural decongestant, while chamomile has calming properties. Adding a spoonful of honey to warm tea or lemon water can help soothe a scratchy throat and suppress a cough in adults and children over one year old.

When Electrolyte Drinks Are Necessary

For more severe cases involving significant fluid loss from vomiting or diarrhea, replenishing electrolytes is critical. While sugary sports drinks should be used with caution, low-sugar versions or oral rehydration solutions (ORS) like Pedialyte are designed to restore the body's electrolyte balance more effectively than water alone. Coconut water is another natural source of electrolytes, including potassium, and can be a good option for rehydration. For adults, a homemade electrolyte drink can be made with water, a pinch of salt, a little sugar or honey, and lemon juice.

The Drinks to Avoid

Just as important as knowing what to drink is knowing what to avoid. Certain beverages can hinder recovery by contributing to dehydration or aggravating symptoms.


Drink Category	Why to Avoid When Sick	Best Alternative
Caffeinated Beverages	Coffee, black tea, and energy drinks are diuretics, causing increased urination and fluid loss.	Herbal tea (ginger, chamomile, peppermint).
High-Sugar Drinks	Sugary sodas, fruit juices, and sports drinks can worsen diarrhea and inflammation, potentially weakening the immune system.	Diluted juice, flavored water, or low-sugar electrolyte solution.
Alcohol	A diuretic that accelerates dehydration and can interfere with medications and immune function.	Any hydrating, non-alcoholic beverage.
Dairy (with congestion)	While not directly dehydrating, dairy products can thicken mucus for some individuals, worsening congestion.	Warm broth or herbal tea.

The Role of Rest and Nutrition

Proper hydration works best in tandem with rest and adequate nutrition. While focusing on fluids, remember to listen to your body and rest to allow your immune system to do its work. If you have an appetite, bland, easy-to-digest foods like bananas, rice, applesauce, and toast (the BRAT diet) can help with stomach upset. Nutrient-dense foods like fruits, vegetables, and yogurt can also support the immune system. If symptoms worsen or you suspect severe dehydration, it is crucial to consult a healthcare professional.

Conclusion

While feeling sick, staying well-hydrated is a cornerstone of a smooth recovery. Plain water should be your primary choice, supplemented with other fluids based on your specific symptoms. Warm broths and herbal teas can soothe sore throats and clear congestion, while electrolyte solutions are essential for replacing lost minerals from vomiting or diarrhea. By making smart beverage choices and avoiding dehydrating drinks, you can effectively support your body's healing process and get back on your feet faster.

Frequently Asked Questions

While sports drinks contain electrolytes, they are often high in sugar, which can aggravate an upset stomach or inflammation. For most illnesses, low-sugar alternatives, oral rehydration solutions, or diluted sports drinks are better choices, especially for children.

While orange juice provides vitamin C, it is often high in sugar and can irritate a sore throat or cause stomach upset. Diluting it with water or opting for a less acidic source of vitamin C is recommended.

Warm liquids are best for a sore throat. Options include warm water with lemon and honey, herbal teas (such as chamomile or ginger), and clear broths.

It is best to avoid caffeinated beverages like coffee and black tea when sick, as caffeine is a diuretic and can worsen dehydration. Opt for decaffeinated or herbal teas instead.

Signs of dehydration include increased thirst, dry mouth, sleepiness, dizziness, and dark yellow urine. If you experience more severe symptoms, consult a doctor.

Yes, popsicles can be a good way to hydrate, especially for children or if you have a sore throat or nausea. They provide fluids and are often easier to tolerate in small amounts.

Milk can be hydrating and provides nutrients, but some people find it can thicken mucus and worsen congestion. Listen to your body and choose an alternative if it doesn't feel right.