What is the best drink to drink while sick? A comprehensive hydration guide

October 10, 2025 •

4 min read

According to health experts, staying properly hydrated is one of the most critical factors for a quick recovery when you are sick. Finding out what is the best drink to drink while sick can make a significant difference in how you manage your symptoms and feel better, faster.

Quick Summary

Staying hydrated is key to recovery. Water is the foundation, but other beverages like broths and herbal teas offer additional benefits. The ideal drink depends on your specific symptoms, but options like ginger tea and electrolyte solutions can provide significant relief. Caffeinated, alcoholic, and high-sugar drinks are best avoided.

Key Points

Start with water: Plain water is the most fundamental and safest drink to prevent dehydration while sick.
Choose broth for nutrients and comfort: Warm broths provide hydration, electrolytes, and soothing warmth, making them ideal for colds and flu.
Use tea for symptom relief: Herbal teas, especially ginger and peppermint, can target specific issues like nausea and sore throat.
Consider electrolyte solutions for severe fluid loss: In cases of vomiting or diarrhea, oral rehydration solutions are superior to plain water for replenishing lost minerals.
Avoid dehydrating and sugary drinks: Steer clear of alcohol, caffeine, and high-sugar sodas, as they can worsen dehydration and inflammation.
Listen to your body's temperature preference: Whether warm or cool drinks are more soothing depends on your specific symptoms, such as a sore throat or congestion.
Sip slowly and consistently: Taking small sips throughout the day is more effective and easier on a sensitive stomach than chugging large amounts of fluid.

The Critical Importance of Hydration When Sick

When your body is fighting off an illness, whether it's a common cold, the flu, or a stomach bug, it loses fluids at a much higher rate. Fever and sweating increase fluid loss, while vomiting and diarrhea can rapidly deplete your body of both water and essential electrolytes. Dehydration can worsen symptoms like headache, fatigue, and muscle aches, and it can significantly prolong your recovery time. By consuming the right fluids, you help your body regulate temperature, flush out toxins, and support your immune system's function.

The Best General Sickness Drinks

Water: The Foundation of Hydration Plain water is always an excellent choice and the safest option for staying hydrated. It's free of sugar and other additives and is crucial for preventing dehydration. For those who find it hard to drink, sucking on ice chips is a helpful alternative. Aim to sip water consistently throughout the day, even if you don't feel particularly thirsty.

Warm Broth: Hydration with Nutrients Chicken, vegetable, or bone broth provides hydration and electrolytes while offering comforting warmth. Broths can help loosen nasal congestion and soothe a sore throat. Furthermore, chicken soup, in particular, has been shown to have an anti-inflammatory effect that can help relieve cold symptoms. Always opt for low-sodium varieties to avoid worsening fatigue.

Oral Rehydration Solutions (ORS): For Intensive Replenishment For more severe cases involving significant fluid loss from vomiting or diarrhea, ORS (like Pedialyte) or specially formulated electrolyte powders mixed with water are highly effective. These solutions contain the right balance of water, sugar, and salts to help your body absorb fluids more effectively than water alone. Sports drinks can be a substitute, but it's best to dilute them with water to reduce their high sugar content, which can sometimes worsen diarrhea.

Soothing Drinks for Specific Symptoms

For Sore Throat

Warm lemon water with honey: This classic remedy can soothe a scratchy throat. Honey has natural antimicrobial properties, and its texture coats the throat for temporary relief. However, honey should never be given to children under 1 year old due to the risk of botulism.
Herbal tea: Varieties like chamomile, peppermint, and ginger tea offer anti-inflammatory benefits that can help reduce throat inflammation. The steam from the hot drink can also help clear congestion.
Popsicles and ice chips: If warm liquids are irritating, cold treats like popsicles or ice chips can be surprisingly soothing by numbing the throat. Choose options with lower sugar content.

For Nausea

Ginger tea or flat ginger ale: Ginger is a well-known anti-nausea remedy. Sipping on ginger tea or a flat, non-carbonated ginger ale can calm an upset stomach. Some sodas and teas sold as ginger drinks don't contain much real ginger, so it is best to check the ingredients or make your own with fresh ginger.
Peppermint tea: The menthol in peppermint can help relax stomach muscles and ease digestive discomfort that contributes to nausea.
Clear liquids: When nausea is severe, starting with small sips of clear liquids like water, clear broth, or clear juices (diluted to reduce acidity) is the best approach.

What to Avoid Drinking When Sick

Caffeinated beverages: Drinks like coffee, black tea, and energy drinks are diuretics and can worsen dehydration. When sick, it's best to opt for herbal, caffeine-free alternatives.
Alcohol: It's a dehydrating substance and can weaken your immune system, which is counterproductive when your body is fighting an infection.
Sugary drinks: High-sugar juices, sodas, and sports drinks can weaken the immune system and worsen inflammation. The high sugar content can also aggravate diarrhea and upset your stomach.

Drink Comparison for Sickness


Drink Type	Primary Benefits	Best For	Potential Drawbacks
Water	Basic, essential hydration. Flushes toxins.	General sickness, preventing dehydration.	Can be unappealing for some when nauseous.
Warm Broth	Hydration, electrolytes, nutrients. Soothes throat.	Cold, flu, congestion, sore throat.	High-sodium options can worsen fatigue.
Herbal Tea	Symptom relief (sore throat, nausea), hydration.	Sore throat, nausea, congestion.	Effectiveness varies depending on the specific herb.
Electrolyte Drink	Replaces lost electrolytes quickly.	Vomiting, diarrhea, fever.	High in sugar unless a low-sugar or ORS option is chosen.
Diluted Juice	Source of fluids and vitamin C.	General hydration (in moderation).	High sugar can upset the stomach; best when diluted heavily.

Hydrating Effectively: Tips for Drinking While Sick

Sip slowly and frequently: Instead of drinking large amounts all at once, which can upset a sensitive stomach, take small, consistent sips throughout the day.
Listen to your body: Pay attention to what your body can tolerate. If a cold drink feels better on your sore throat than a warm one, that's okay. The most important thing is to consume fluids.
Start with clear liquids: If you've been vomiting, start with clear liquids and gradually move toward thicker soups or more substantial drinks as you feel better.
Use temperature to your advantage: Warm liquids can help clear congestion, while cool or frozen options like popsicles can soothe a sore throat.
Consider homemade options: Making your own ginger tea or lemon-honey water ensures you're getting real ingredients without excess sugar or additives found in store-bought versions.

Conclusion

When it comes to the question of what is the best drink to drink while sick?, the answer is not a single beverage but a thoughtful approach to hydration based on your symptoms. Water remains the best and most fundamental choice, but warm broths, herbal teas, and electrolyte solutions offer targeted benefits for specific ailments like sore throat, nausea, and dehydration. By avoiding dehydrating and sugary beverages, and focusing on a strategic, symptom-focused fluid intake, you can provide your body with the essential support it needs to recover as quickly and comfortably as possible. Always prioritize hydration and listen to your body's signals for the most effective recovery.

For more information on managing cold symptoms, consult authoritative sources like the Mayo Clinic.

Frequently Asked Questions

While fruit juice offers some vitamins, it's often high in sugar and can worsen diarrhea or upset a sensitive stomach. It's best to dilute juice with water or choose a low-sugar, clear juice option in moderation.

The ideal temperature depends on your personal preference and what provides the most relief. Some people find that warm liquids like tea or broth are soothing, while others prefer the numbing effect of cold popsicles or ice chips.

Sports drinks can help replace electrolytes lost from vomiting or fever. However, they are often high in sugar and best diluted with water to avoid potential stomach upset.

It is best to avoid caffeinated beverages like coffee when you are sick. Caffeine is a diuretic and can contribute to dehydration, which will hinder your recovery.

For nausea, sipping on fluids with ginger, such as ginger tea or flat ginger ale, is a common remedy. Peppermint tea can also help relax stomach muscles and provide relief.

While milk can provide nutrients like Vitamin D and calcium, it has been historically and often mistakenly avoided due to the perception that it increases phlegm production. If milk doesn't cause you any digestive discomfort, it is perfectly fine to drink when you're sick.

A good indicator of proper hydration is the color of your urine. It should be pale yellow. If your urine is dark yellow or amber, you may be dehydrated and should increase your fluid intake.