What to drink at home for flu: Hydrating and Soothing Beverages

December 29, 2025 •

4 min read

A fever or chills, common flu symptoms, can easily lead to dehydration. To prevent this, knowing what to drink at home for flu is crucial for easing symptoms and supporting your body's recovery process.

Quick Summary

This guide outlines the best hydrating and soothing beverages to consume during a flu infection. Explore herbal teas, electrolyte-rich fluids, and warm broths to relieve common symptoms like fever, congestion, and body aches while supporting a faster recovery.

Key Points

Prioritize Hydration: Drinking fluids like water, broths, and diluted electrolyte drinks is the most crucial step for managing flu symptoms and combating dehydration.
Soothe with Warm Teas: Herbal teas containing ginger, chamomile, or peppermint can significantly relieve sore throats, congestion, and nausea due to their anti-inflammatory properties.
Boost with Broths: Chicken soup and other clear broths offer easily digestible nutrients and electrolytes while the warmth helps clear nasal passages and soothes the throat.
Avoid Dehydrating Drinks: Steer clear of alcohol and excessive caffeine, as these can increase fluid loss and hinder your immune system's ability to fight off the virus.
Be Mindful of Sugar: Limit high-sugar beverages like sodas and undiluted juices, as they can cause inflammation and may worsen gastrointestinal symptoms.

Prioritizing Hydration to Combat Flu

When the flu strikes, your body's immune system works overtime, which can lead to increased fluid loss through fever, sweating, vomiting, or diarrhea. Replenishing these fluids is the single most important step you can take at home to manage your symptoms and aid recovery. The right beverages can not only restore hydration but also provide soothing relief for sore throats and congestion. Consistent, small sips are often more effective than large gulps, especially if nausea is a concern.

The Best Beverages for Flu Recovery

Water and Electrolyte Drinks

Plain water is always an excellent choice for fundamental hydration, but sometimes your body needs more. Electrolyte solutions help replenish essential minerals like sodium and potassium that can be lost when you’re sick.

Plain Water: Easy to consume and highly effective for general hydration. Consider adding fresh lemon for a vitamin C boost.
Diluted Sports Drinks: Brands like Gatorade or Powerade can be beneficial, but their high sugar content can be problematic. A good approach is to dilute them with water to get the electrolytes without the sugar overload.
Coconut Water: A natural source of electrolytes, particularly potassium, though it is lower in sodium. Look for options with no added sugar.
Pedialyte and Oral Rehydration Solutions: Specifically formulated to replace lost fluids and electrolytes, making them an excellent choice if vomiting or diarrhea is a symptom.

Warm and Soothing Teas

Warm liquids are proven to provide significant relief for sore throats, congestion, and overall discomfort.

Ginger Tea: Known for its anti-inflammatory properties, ginger can help with nausea, sore throats, and congestion.
Chamomile Tea: Offers calming properties that may help with relaxation and sleep, which is vital for recovery.
Peppermint Tea: The menthol in peppermint can act as a natural decongestant, helping to clear nasal passages.
Echinacea Tea: Some studies suggest this tea can help boost immune function and potentially shorten the duration of a cold or flu when taken at the first sign of symptoms.

Broths and Juices

Chicken Soup and Broth: Not just an old wives' tale, chicken soup and broths provide hydration, electrolytes, and nutrients that are easy to digest. The warmth can also help clear mucus.
100% Fruit Juice: While 100% fruit juice can provide vitamin C and other nutrients, moderation is key due to the sugar content, which can potentially aggravate an upset stomach.
Vegetable Juice: Blended vegetable juices can deliver a concentrated dose of vitamins and nutrients when appetite is low.

Homemade Flu-Fighting Drink Recipes

Soothing Honey, Lemon, and Ginger Tea

This simple, classic remedy is easy to prepare and highly effective.

Steep a few slices of fresh, peeled ginger in boiling water for 10-15 minutes.
Strain the liquid into a mug.
Stir in 1-2 teaspoons of honey and a squeeze of fresh lemon juice.
Sip slowly while warm to soothe a sore throat and congestion.

Anti-inflammatory Turmeric Elixir

Combine these ingredients for a powerful, anti-inflammatory boost.

Blend 1-inch fresh ginger, 1/2 teaspoon turmeric, juice of half a lemon, and 1/2 cup of water until smooth.
Add a pinch of cayenne pepper and 1 teaspoon of honey.
Drink immediately, or warm gently on the stove (do not boil).

What to Avoid Drinking When You Have the Flu

Just as important as knowing what to drink is knowing what to avoid. Certain beverages can dehydrate you or worsen symptoms.

Alcohol: Acts as a diuretic and dehydrates the body, suppressing the immune system and potentially interacting negatively with medication.
Caffeinated Drinks (Coffee, Energy Drinks): Caffeine is also a diuretic and should be limited or avoided when sick to prevent further dehydration.
Sugary Sodas and Juices with Added Sugar: Excessive sugar can lead to inflammation and weaken the immune system. The high sugar content can also worsen stomach discomfort.

Comparison of Flu-Fighting Beverages


Drink Type	Primary Benefit	Who It's Best For	Considerations
Water	Essential hydration	Everyone, especially to prevent dehydration	Sip consistently; consider adding lemon for flavor
Herbal Tea	Soothing, congestion relief	Sore throats, coughs, nausea	Ensure it's decaf; add honey for cough relief
Chicken Broth	Nutrients, electrolytes, hydration	Low appetite, stomach sensitivity	Soothes throat; provides easy-to-digest calories
Electrolyte Solution	Replenishes electrolytes	Vomiting or diarrhea, intense sweating	Dilute sugary versions; use moderation
Coconut Water	Natural electrolytes	Seeking a natural alternative to sports drinks	Lower in sodium; check for no added sugar

Conclusion: Prioritizing Your Recovery

When you are feeling under the weather with the flu, your focus should be on rest and proper hydration. By choosing the right beverages—like soothing herbal teas, nutrient-rich broths, and electrolyte-replenishing drinks—you can help manage your symptoms and support your body's natural healing process. Avoid common pitfalls like alcohol and excess sugar to prevent further dehydration and discomfort. Listen to your body and prioritize these simple, effective steps to help you feel better faster. For more general advice on treating the flu, consult a trusted medical resource like the Mayo Clinic's guide on cold and flu remedies.

Remember, if your symptoms are severe or persistent, it's always best to consult a healthcare professional. But for at-home care, a thoughtful approach to what you drink can make a significant difference in your comfort and recovery.

Frequently Asked Questions

While orange juice provides Vitamin C, its high sugar content can potentially aggravate an upset stomach or promote inflammation. It's often better to dilute it with water or opt for 100% juice without added sugar.

While the ginger root itself can help with nausea, most commercial ginger ale contains very little real ginger and is high in sugar. A better option is to make homemade ginger tea from fresh ginger root.

Warm liquids, like herbal tea or broth, are often more soothing for sore throats and can help clear congestion. However, cold options like popsicles or ice water can also soothe a sore throat and provide hydration.

Yes, for adults and children over one year of age, honey is a proven remedy for soothing coughs and sore throats. It can be mixed with warm tea or water with lemon.

It is best to avoid or limit coffee. As a diuretic, caffeine can lead to further dehydration. Your body needs as much hydration as possible to recover, and non-caffeinated options are a better choice.

Dehydration can result from fever, sweating, and other symptoms like vomiting or diarrhea. Replenishing lost fluids and electrolytes is essential for preventing complications and giving your body the resources it needs to heal.

Yes, but with caution. Sports drinks can help replenish electrolytes lost through sweating, vomiting, or diarrhea. However, they are often high in sugar. Diluting them with water is a good strategy to get the electrolytes without the extra sugar.