What should I put in my water when I'm sick?

December 26, 2025 •

3 min read

According to health guidelines from organizations like the WHO, staying properly hydrated is one of the most critical aspects of recovery when you’re sick. Fever, vomiting, and diarrhea can lead to significant fluid and electrolyte loss, making simple hydration a powerful tool for feeling better faster.

Quick Summary

Proper hydration is crucial for fighting off illness. Simply drinking plain water may not be sufficient when electrolytes are lost, so adding beneficial ingredients can help. Options range from electrolyte solutions to natural soothers like honey, lemon, and ginger.

Key Points

Electrolytes are Crucial: When experiencing fever, vomiting, or diarrhea, add electrolytes via commercial solutions, coconut water, or a homemade mixture to replace lost minerals and aid hydration.
Soothe Your Throat: For a sore throat, sip warm water with honey and lemon; the honey provides antimicrobial benefits while the warmth and lemon soothe discomfort.
Calm Your Stomach: Combat nausea and upset stomach by sipping on ginger tea or bland, clear broths, which are gentle on your digestive system.
Avoid Dehydrating Fluids: Steer clear of caffeinated drinks, alcohol, and sugary beverages, as they can worsen dehydration and hinder your recovery.
Listen to Your Symptoms: The best drink depends on your symptoms; choose a hot beverage for congestion and bland fluids for stomach issues, but always prioritize consistent, gentle hydration.
Know When to Seek Help: If you can't keep fluids down or show signs of severe dehydration, such as dark urine or dizziness, consult a medical professional.

The Importance of Hydration When You're Sick

When your body is battling an illness, it requires more fluid than usual. Fever, sweating, vomiting, and diarrhea all contribute to fluid loss. If not replaced, this can lead to dehydration, which can worsen symptoms like headaches, fatigue, and dizziness. While plain water is always a good starting point, sometimes your body needs more, especially if you're losing important minerals called electrolytes. Electrolytes like sodium, potassium, and magnesium play a crucial role in maintaining proper nerve and muscle function, as well as balancing your body's fluid levels.

Recommended Additions to Your Water

Electrolyte Solutions: Replenishing Lost Minerals

Electrolytes are essential for helping your body hold onto fluids. When you're sick, these minerals can be rapidly depleted. Adding them to your water can significantly improve rehydration, particularly after a bout of fever, vomiting, or diarrhea.

Commercial Options: Products like Pedialyte are scientifically formulated oral rehydration solutions with an optimal balance of electrolytes and sugar. For adults, diluted sports drinks can also work, but be mindful of the high sugar content.
DIY Homemade Version: For a simple, low-sugar option, you can create your own. A common recipe involves mixing 1 liter of clean water with 6 teaspoons of sugar and 1/2 teaspoon of salt, stirring until dissolved.

Honey and Lemon: The Soothing Duo

This classic remedy is popular for a reason. A warm cup of water with honey and lemon is particularly soothing for a sore throat or cough.

Honey has antimicrobial properties and can help suppress coughs in adults.
Lemon provides a small boost of vitamin C and helps to thin mucus. Important Note: Never give honey to infants under 12 months due to the risk of infant botulism.

Ginger Tea: Calming an Upset Stomach

If nausea or an upset stomach is a primary symptom, ginger is an excellent addition. It has a long-standing reputation for soothing digestive distress.

Simply add a few slices of fresh ginger to hot water and let it steep.
It can also help with inflammation and congestion.

Clear Broths: Nutrient-Rich Hydration

When you have no appetite but need sustenance, clear broths like chicken or vegetable soup provide both hydration and some electrolytes, especially sodium. The warmth can also be very comforting and help to clear nasal passages.

Coconut Water: A Natural Electrolyte Boost

This beverage is a natural source of electrolytes like potassium and magnesium. It is a lower-sugar alternative to many sports drinks and can be just as effective for rehydration. Look for varieties without added sugars.

Comparison Table: Best Additions for Specific Symptoms


Symptom/Illness	Best Additions to Water	Why It Helps
Fever	Electrolyte Solution, Coconut Water, Diluted Juice	Replaces fluids and minerals lost through sweat.
Sore Throat	Warm Water with Honey & Lemon, Herbal Tea, Clear Broth	Soothes and hydrates the throat, and provides anti-inflammatory effects.
Nausea/Upset Stomach	Ginger Tea, Clear Broth, Bland Fluids	Ginger soothes nausea; bland options are easy on the stomach.
Congestion	Hot Herbal Tea, Hot Water with Lemon & Honey, Clear Broth	Steam and warmth help loosen mucus and soothe airways.
General Weakness	Broth with Protein, Electrolyte Drinks	Provides essential nutrients and minerals to help restore energy.

What to Avoid in Your Drinks

While focusing on what to add, it's equally important to know what to avoid. Certain beverages can hinder your recovery.

Caffeine: Coffee, black tea, and many sodas can act as a diuretic, causing further fluid loss.
Alcohol: An obvious no-go, as it severely dehydrates the body and can interact negatively with medications.
High-Sugar Drinks: Aside from potentially upsetting your stomach, excess sugar can weaken your immune response and provide a poor energy source.

Conclusion: Listen to Your Body and Hydrate Intelligently

During sickness, listening to your body is key. Your choice of fluid should be tailored to your specific symptoms. Plain water is always a safe bet, but adding electrolytes or natural remedies can provide targeted relief. By hydrating intelligently with the right additions, you can support your body's natural recovery process and feel better sooner. If you are unable to keep fluids down or experience signs of severe dehydration, such as dark urine or dizziness, it is important to contact a healthcare professional for guidance. To learn more about cold remedies that work, you can visit a reliable source like the Mayo Clinic.

Frequently Asked Questions

Plain water is the baseline for hydration, but if you have a fever, vomiting, or diarrhea, you lose electrolytes. Plain water can't replace these lost minerals, so adding an electrolyte solution or other supplements is more effective for rehydration.

Sports drinks can replace electrolytes, but many are high in sugar, which can sometimes worsen nausea and diarrhea. For most cases, it's better to dilute them with water or opt for a low-sugar alternative like coconut water.

No, honey should never be given to infants younger than 12 months. This is because honey can contain bacteria that cause infant botulism, a serious illness.

Avoid alcohol, caffeinated beverages (like coffee and black tea), and sodas with high sugar content. These drinks can act as diuretics and worsen dehydration, prolonging your illness.

Common signs of dehydration include dark yellow urine, dry mouth, dizziness, and feeling extremely thirsty. When sick, pay close attention to these signals and increase your fluid intake accordingly.

It is best to sip fluids frequently throughout the day rather than chugging large amounts at once, especially if you feel nauseous. A good benchmark is to aim for pale yellow urine, which indicates proper hydration levels.

Yes, for mild dehydration, you can make a simple solution by mixing 1 liter of clean water with 6 teaspoons of sugar and 1/2 teaspoon of salt. Stir until dissolved and sip regularly.