Common Drinks to Avoid When You're Sick
When you're battling a cold, your body is working hard to fight off the infection, and what you consume can either support or hinder this process. While many focus on what to drink, understanding what you should not drink if you have a cold is equally important. Beverages that cause dehydration or suppress the immune system are best avoided. Here’s a breakdown of the main culprits.
Alcohol
Drinking alcohol when sick can worsen your symptoms in several ways. Alcohol is a diuretic, meaning it causes your body to lose fluids through increased urination, which can exacerbate dehydration. Dehydration can make symptoms like headaches and body aches more severe and can thicken mucus, which intensifies congestion. Furthermore, excessive alcohol consumption can suppress your immune system, making it harder for your body to fight off the virus. Many over-the-counter cold medications, especially those containing acetaminophen, can also interact dangerously with alcohol, potentially causing liver damage. While a hot toddy is a folk remedy for colds, the minimal, short-lived soothing effect is often outweighed by the negative impacts of the alcohol it contains.
Caffeinated Beverages
For many, a cup of coffee or an energy drink is a daily ritual, but consuming too much caffeine when sick can be counterproductive. Like alcohol, caffeine is a mild diuretic, which contributes to dehydration. A well-hydrated body is essential for thinning mucus and easing congestion, so anything that promotes fluid loss can worsen these symptoms. While some studies suggest caffeine can increase alertness during a cold, it can also disrupt sleep patterns, and adequate rest is vital for recovery. The risk of dehydration is particularly high if you are also experiencing fever, vomiting, or diarrhea. Switching to a decaffeinated or herbal tea is a gentler option that still provides warmth and comfort.
Sugary Drinks
Sodas, fruit juices with added sugar, and other sweetened beverages should be avoided during a cold. Studies suggest that an influx of sugar can potentially hinder the effectiveness of white blood cells, which are crucial for fighting infection. Additionally, highly processed and sugary foods and drinks can promote inflammation in the body, which can worsen cold symptoms. Excess sugar can also contribute to dehydration, as seen with sports drinks that are not properly diluted, which can be too sugary and salty for someone who is not exercising. While some fruit juices offer vitamins, many are loaded with added sugars, so it is better to opt for water, herbal teas, or broths.
Dairy and the Mucus Myth
The idea that dairy products should be avoided with a cold because they increase mucus production is a persistent myth. Research on this topic has been mixed, but several studies have found no link between milk consumption and increased nasal secretions. Some individuals may feel that dairy makes their phlegm thicker and more irritating, and if you experience this, it's reasonable to avoid it. However, for many, dairy products like milk or yogurt can be a source of calories and nutrients, and can even soothe a sore throat. Ultimately, if dairy doesn't worsen your symptoms, there's no strong medical reason to avoid it.
What to Choose Instead
- Water: The most important fluid for fighting off a cold. It helps to stay hydrated, thin mucus, and regulate body temperature.
- Warm Broths: Soups and broths provide hydration, electrolytes, and nutrients. The warmth helps loosen congestion.
- Herbal Teas: Chamomile, ginger, and peppermint teas can be soothing for a sore throat and provide hydration. Adding honey to warm tea can help with coughs.
- Oral Rehydration Solutions: For severe cases involving vomiting or diarrhea, oral electrolyte solutions are beneficial to restore fluid balance.
Comparison of Drinks When You Have a Cold
| Drink Type | Why to Avoid (When Sick) | Effects on Immune System | Hydration Impact | Common Alternatives |
|---|---|---|---|---|
| Alcohol | Diuretic, interacts with medication, suppresses immunity | Suppresses immune function | Causes dehydration | Water, herbal tea |
| Caffeine | Diuretic, can disrupt sleep, increases dehydration risk | Minor diuretic effect may stress immune function | Can cause dehydration | Decaf tea, water |
| High-Sugar | May inhibit white blood cell function, causes inflammation | Potential negative effect on immune cells | Can worsen dehydration | Broth, water, watered-down juice |
| Dairy | No strong evidence for all, may thicken phlegm for some | No universally proven negative impact on immunity | Hydrating, can soothe throat | Plant-based milk alternatives |
| Salty Broths | High sodium can be dehydrating | Generally supportive | Can be dehydrating | Low-sodium broths, water |
Conclusion: Prioritize Hydration and Listen to Your Body
When sick with a cold, the goal is to support your body's immune system and minimize symptoms. This means avoiding beverages that can cause dehydration, disrupt sleep, or suppress immunity. By steering clear of alcohol, excess caffeine, and high-sugar drinks, you give your body the best chance to recover efficiently. Focus on hydrating with plain water, warm broths, and soothing herbal teas. While the effects of dairy are often misunderstood, you can safely consume it if it doesn't bother your congestion. Ultimately, paying close attention to how your body reacts and prioritizing rest and proper hydration are the most effective strategies for feeling better sooner.
Here is some additional information on proper hydration for cold recovery.
Frequently Asked Questions
What are the main drinks to avoid when I have a cold?
The main drinks to avoid when you have a cold are alcoholic beverages, highly caffeinated drinks, and beverages with a high content of added sugar.
Does alcohol really make a cold worse?
Yes, alcohol can make a cold worse because it acts as a diuretic, leading to dehydration, and can suppress your immune system, which prolongs your illness.
Is coffee bad for a cold?
Excessive coffee can be bad for a cold because it is a diuretic and can worsen dehydration, which is counterproductive when you need fluids to thin mucus and aid recovery. It can also interfere with the rest your body needs.
Should I avoid dairy products if I have a cold?
For most people, there is no conclusive evidence that dairy products increase mucus production. If you feel it thickens your phlegm, you can avoid it, but otherwise, dairy can be a source of nutrients and can soothe a sore throat.
Why should I avoid sugary drinks like soda when I have a cold?
High-sugar drinks can suppress the effectiveness of your white blood cells, which are needed to fight infection, and can also increase inflammation in the body.
What should I drink instead of sugary juices?
Instead of sugary juices, opt for water, herbal teas, or broths. If you need electrolytes, consider a diluted sports drink or an oral rehydration solution.
Are sports drinks good for a cold?
Undiluted sports drinks are often too high in sugar and salt for someone with a cold and can cause dehydration. Mixing a small amount with water or opting for an oral rehydration solution is a better approach.
