What to drink to get over flu fast?

January 1, 2026 •

4 min read

When battling the flu, staying hydrated is crucial, with studies showing dehydration can significantly slow your recovery. Knowing what to drink to get over flu fast can help replenish lost fluids and electrolytes, soothe symptoms, and support your immune system.

Quick Summary

Replenishing fluids and electrolytes with water, herbal teas, and nutrient-rich broths is essential for flu recovery. Avoiding dehydrating beverages like caffeine and alcohol speeds up healing and alleviates symptoms.

Key Points

Prioritize Hydration: Drinking plenty of clear fluids like water, broth, and herbal tea is the most important step for recovering from the flu.
Replenish Electrolytes: If you have vomiting or diarrhea, consume electrolyte-rich fluids like oral rehydration solutions, coconut water, or broth to replace lost minerals.
Soothe with Herbal Teas: Opt for warm, non-caffeinated herbal teas containing ginger, peppermint, or chamomile to soothe sore throats and clear congestion.
Enjoy Nourishing Soups: Warm broths and chicken soup not only hydrate but also provide easy-to-digest nutrients and comforting warmth.
Avoid Dehydrating Beverages: Stay away from alcohol, caffeine, and high-sugar drinks, which can worsen dehydration and hinder recovery.
Rest is Essential: Couple your fluid intake with plenty of rest to give your body the energy it needs to fight the virus.

The Crucial Role of Hydration

When fighting the flu, your body loses vital fluids through fever, sweating, and respiratory symptoms. Dehydration can exacerbate headaches, fatigue, and other symptoms, making recovery feel longer. Proper hydration is the cornerstone of effective flu recovery. It helps regulate body temperature, flush out toxins, and ensures your immune system functions optimally. For those experiencing vomiting or diarrhea, replenishing lost minerals and electrolytes is especially important. The goal is to consistently sip fluids throughout the day rather than chugging large amounts at once, which can upset the stomach.

Soothing Herbal Teas

Herbal teas offer more than just a comforting warmth; many contain compounds that help relieve flu symptoms. Drinking hot beverages can soothe a sore throat and help break up congestion. Always opt for non-caffeinated options, as caffeine can be dehydrating.

Beneficial herbal teas include:

Ginger Tea: A potent antiviral and anti-inflammatory agent, ginger is excellent for soothing sore throats and relieving nausea. Fresh ginger is recommended for a stronger effect.
Peppermint Tea: The menthol in peppermint can act as a mild anesthetic, suppressing coughs and providing a soothing effect on the throat. It also possesses antiviral properties.
Chamomile Tea: Known for its calming properties, chamomile can help promote rest and sleep, which is vital for recovery. It also has anti-inflammatory benefits.
Elderberry Tea: Rich in antioxidants, elderberry has been shown to reduce the duration and severity of cold and flu symptoms.
Turmeric Tea: This natural anti-inflammatory also has antiviral and antibacterial qualities that can aid recovery.

Electrolyte-Rich Options

For those with severe flu symptoms involving vomiting, diarrhea, or a high fever, a significant loss of electrolytes can occur. Electrolytes are essential minerals that help regulate fluid balance and nerve and muscle function. Replenishing them is key to avoiding further fatigue and weakness.

Good sources of electrolytes include:

Oral Rehydration Solutions (ORS): Products like Pedialyte contain the optimal balance of electrolytes and a small amount of sugar for absorption.
Coconut Water: A natural source of potassium and other electrolytes, coconut water is a refreshing option.
Broth: Clear liquid broth provides sodium and other minerals, making it a good way to rehydrate and replenish electrolytes while also offering warmth and comfort.
Sports Drinks: While some sports drinks contain high levels of sugar, low-sugar or sugar-free versions can be effective for rehydration. A dilution strategy (50% water, 50% sports drink) is a good approach to limit sugar intake while maintaining hydration.

Comforting Broths and Soups

Just like your grandmother always said, chicken soup is a classic flu remedy for a reason. The warm liquid and comforting ingredients provide hydration, and studies suggest that chicken soup may have a mild anti-inflammatory effect. If your appetite is low, sipping on a warm broth is an excellent way to get nutrients and stay hydrated.

Tips for choosing or making a beneficial soup:

Choose low-sodium options to avoid excessive salt intake.
Add fresh ginger, garlic, and turmeric for extra immune-boosting benefits.
Include nutrient-rich vegetables like carrots and kale.
Ensure the broth is clear to avoid stressing a sensitive stomach.

Drinks to Avoid When You Have the Flu

Just as important as knowing what to drink is knowing what to avoid, as some beverages can worsen dehydration and symptoms.

Avoid the following:

Alcohol: It's a diuretic and can severely dehydrate you, weaken your immune system, and interfere with medications.
Caffeinated Drinks: Coffee, some teas, and energy drinks act as diuretics, leading to fluid loss.
High-Sugar Juices and Sodas: While they contain fluid, the high sugar content can cause inflammation, suppress the immune system, and potentially worsen diarrhea.
Dairy Products: For some, dairy can thicken mucus and worsen congestion. However, yogurt with probiotics might be beneficial if tolerated.

Comparing Flu-Fighting Drinks


Feature	Herbal Tea	Broth/Soup	Electrolyte Drink	Water	What it's Best For
Hydration	Good	Excellent	Excellent	Excellent	All-purpose hydration
Electrolyte Replenishment	Low	High	High	Low	Replacing minerals after vomiting/diarrhea
Soothing Sore Throat	High	High	Low	Low	Throat pain and irritation
Digestive Relief	Varies (e.g., ginger)	High	Low	Low	Upset stomach, nausea
Nutrient Content	Varies (e.g., antioxidants)	High	Low	None	General nutrition during illness

Conclusion

Staying well-hydrated is the single most important step you can take to alleviate symptoms and recover quickly from the flu. By focusing on a variety of fluids—from simple water and electrolyte-replenishing broths to soothing herbal teas—you can effectively combat the illness. Remember to avoid dehydrating beverages like alcohol and caffeine. For personalized medical advice, consulting a healthcare professional is always recommended, especially if symptoms are severe or persistent. For additional information on flu care, you can refer to authoritative sources like the Mayo Clinic.

Simple Fluid Intake Plan

To maximize the benefits of proper hydration, follow this simple plan:

Start with Water: Begin the day with a glass of water to kickstart rehydration.
Sip Regularly: Set a timer to remind yourself to drink small amounts of fluids every 15-20 minutes.
Choose Warm Teas: Throughout the day, rotate between soothing herbal teas like ginger or chamomile.
Have a Broth Break: Enjoy a warm bowl of broth or chicken soup for lunch or dinner to replenish electrolytes and calories.
Use Electrolytes as Needed: If experiencing significant fluid loss, incorporate an electrolyte drink or coconut water.
Avoid Dehydrating Culprits: Steer clear of all alcohol and caffeine until you are fully recovered.

Following these steps will provide your body with the fluid and nutrients it needs to fight off the virus and get you back on your feet faster.

Frequently Asked Questions

There is no instant cure for the flu, but the fastest way to recover is to rest as much as possible, drink plenty of fluids to stay hydrated, and take over-the-counter medication to manage symptoms like fever and aches. Antiviral medications prescribed by a doctor within 48 hours of symptom onset can also reduce the illness duration.

Yes, drinking hot water, especially with lemon and honey, can be very helpful for the flu. The warmth helps soothe a sore throat and ease congestion, while the fluid helps combat dehydration.

Sports drinks can be beneficial for replacing lost electrolytes from sweating, vomiting, or diarrhea. However, they can also be high in sugar. Low-sugar versions or diluting with water are recommended to avoid excessive sugar intake.

Orange juice is a source of Vitamin C and fluid, but it can be high in sugar, which might not be ideal, especially for sensitive stomachs. While hydration is good, excessive sugar can cause inflammation. Opting for water with a squeeze of fresh lemon is a better option.

Yes, chicken soup is helpful. It provides fluid and electrolytes for hydration, contains nutrients, and its warm vapor can help clear congestion. Some studies suggest it also has a mild anti-inflammatory effect.

You should avoid alcohol, caffeinated beverages like coffee and energy drinks, and high-sugar sodas and juices. These can be dehydrating and potentially worsen your symptoms.

Yes, you can. A simple homemade electrolyte drink can be made with water, a pinch of salt, and a little honey or lemon for flavor. Coconut water is another natural, electrolyte-rich option.