The Top Drinks to Avoid When Sick
When your body is working hard to fight off an illness, it needs all the support it can get. Choosing the wrong beverages can unintentionally put extra strain on your system, worsen symptoms, and delay recovery. The following are the key culprits to steer clear of.
Alcohol
It might seem like a hot toddy offers comfort, but alcohol is one of the worst things you can consume while sick. It has multiple negative effects:
- Dehydration: Alcohol is a diuretic, meaning it increases urination and causes your body to lose fluids more quickly. Staying hydrated is critical when you're ill, and alcohol does the opposite.
- Immune Suppression: Consuming alcohol can weaken your immune system, which is counterproductive when your body is trying to fight off an infection. It can also damage immune cells and the cilia in your lungs.
- Medication Interactions: Many over-the-counter cold and flu medications, especially those containing acetaminophen, can lead to liver damage when mixed with alcohol.
Caffeinated Beverages
Coffee, black tea, and most sodas contain caffeine, a diuretic that increases fluid loss and worsens dehydration. While a warm cup of herbal tea can be soothing, the caffeine in regular tea works against your body's needs. Dehydration can exacerbate symptoms like headaches and fatigue. For those dependent on a daily caffeine dose, a small amount might be acceptable to prevent withdrawal headaches, but it should be kept to a minimum.
Sugary Drinks
Many people reach for sweetened fruit juices, sodas, and sports drinks when they're under the weather, but this is a mistake. Here's why you should limit your intake of sugar:
- Increased Inflammation: Excess sugar can cause inflammation in the body. When your immune system is already under stress from fighting an illness, additional inflammation can slow down your recovery.
- Impaired Immune Function: Some studies suggest that high sugar intake can interfere with the function of your infection-fighting white blood cells.
- Nutrient Deficiencies: Drinks with added sugar are often empty calories and lack the beneficial nutrients your body needs to heal.
- Aggravated Symptoms: For a stomach bug, high-sugar drinks can draw more water into your intestines, worsening diarrhea.
Acidic Juices and Citrus
For a sore throat, acidic drinks like orange juice, lemonade, and pineapple juice can be particularly irritating. The acidity can sting and inflame the delicate tissues of your throat, making swallowing more painful. While vitamin C is important for immune function, it's best to get it from other sources or choose a less acidic fruit juice, such as diluted apple juice.
Dairy Products (With a Caveat)
It's a common belief that dairy increases mucus production, but research shows this is largely a myth. However, some individuals, especially those with lactose intolerance or specific sensitivities, report that milk and other dairy can make phlegm feel thicker and more difficult to clear. If you find this happens to you, or if you have a stomach virus, it might be wise to avoid dairy. Otherwise, products like yogurt can provide beneficial nutrients. For a sore throat, cold dairy like ice cream can actually be soothing, so listen to your body.
A Guide to Staying Hydrated
Knowing what to avoid is only half the battle. Just as important is knowing what to drink to support your body's healing process. Staying properly hydrated helps thin mucus, supports kidney function, and replaces fluids lost from fever or sweating.
The Best Hydrating Choices:
- Water: The gold standard for hydration. Always keep a glass of water nearby to sip throughout the day.
- Herbal Tea: Caffeine-free herbal teas, such as chamomile or peppermint, can be very soothing, especially for a sore throat or stuffiness. The steam can also help clear congestion.
- Broth: Chicken or vegetable broth provides fluids, sodium, and nutrients. Warm liquids can help ease congestion and soothe a sore throat.
- Diluted Electrolyte Solutions: If you are experiencing fluid loss from vomiting or diarrhea, a diluted electrolyte drink or oral rehydration solution can help. Mixing a small amount of sports drink with water helps balance electrolytes and sugar levels.
- Honey and Lemon Water: A warm mixture of water, honey, and lemon can help soothe a cough and sore throat. Avoid giving honey to children under one year old.
Choosing the Right Drink for Your Symptoms
The best choices can vary depending on your specific symptoms. Here is a comparison to help you decide.
| Symptom Profile | Drinks to Avoid | Best Hydrating Choices |
|---|---|---|
| Cold, Cough, or Flu | Alcohol, Caffeinated Drinks (coffee, black tea, soda), Highly Sugary Juices | Water, Herbal Tea (chamomile, peppermint), Warm Broth, Warm Water with Honey and Lemon |
| Sore Throat | Acidic Juices (orange, pineapple), Alcohol, Coffee, Crunchy or Spicy Foods that can irritate the throat | Water, Warm Herbal Tea, Clear Broth, Cold Treats (popsicles, ice chips), Milk (if it doesn't thicken phlegm) |
| Stomach Virus (Nausea, Vomiting, Diarrhea) | Alcohol, Caffeine, High-Sugar Drinks (juice, soda, undiluted sports drinks), Dairy Products | Small, frequent sips of Water, Clear Broth, Diluted Electrolyte Drinks, Ginger Tea |
| Fever | Alcohol, Caffeinated Beverages (coffee, tea, soda), Sugary Drinks | Water, Clear Broth, Mild Herbal Tea |
Conclusion
Proper hydration is a cornerstone of recovery from illness. While it’s tempting to reach for comforting or familiar beverages, understanding what should you not drink while sick is critical for a smooth recovery. By avoiding alcohol, caffeine, and high-sugar drinks, you can prevent dehydration, reduce inflammation, and give your immune system the best chance to do its job. Instead, focusing on water, herbal teas, and broths provides the necessary fluid and comfort your body needs to heal. For more information on staying hydrated, the Centers for Disease Control and Prevention (CDC) offers excellent guidance on proper fluid intake during illness. https://www.cdc.gov/flu/treatment/hydration.htm
