What to Drink to Recover from Sickness: A Complete Hydration Guide

January 6, 2026 •

4 min read

Staying properly hydrated can significantly speed up recovery when you are sick, yet mild dehydration can severely impair brain function and slow healing. Understanding what to drink to recover from sickness is key to supporting your body as it fights off infection and replenishes lost fluids. This guide offers practical advice on the best beverages to consume and which ones to avoid.

Quick Summary

This article explores the best drinks for rehydration and symptom relief during illness, focusing on nutrient-rich options like broths, teas, and electrolyte solutions. It details which beverages are most effective for common ailments and which can worsen symptoms, ensuring proper hydration for a faster recovery.

Key Points

Hydration is Key: When sick, your body loses extra fluids, making rehydration crucial for a faster recovery and better immune function.
Soothe with Warmth: Herbal teas and warm broths can calm a sore throat, ease congestion, and provide comfort.
Restore Electrolytes: For vomiting or diarrhea, electrolyte-rich fluids like oral rehydration solutions or coconut water help replenish lost salts and minerals.
Calm Your Stomach: Ginger-infused drinks are effective in settling nausea and an upset stomach.
Avoid Dehydrating Drinks: Steer clear of alcohol and high-caffeine beverages, as they can worsen dehydration and interfere with rest.
Focus on Rest: The best hydration strategy includes plenty of rest, as your body needs to conserve energy to fight off the illness.

When you're fighting an illness, your body is working overtime, often leading to increased fluid loss through sweating, fever, coughing, and other symptoms. This makes staying hydrated one of the most critical aspects of a speedy recovery. While plain water is a good start, certain beverages offer added benefits, such as soothing sore throats, settling upset stomachs, and replenishing essential nutrients. Choosing the right fluids can make a significant difference in how you feel and how quickly you get back on your feet.

The Role of Hydration in Sickness Recovery

Proper hydration is essential for maintaining normal bodily functions, and when you are sick, your body's demands for fluid increase. Dehydration can exacerbate symptoms like headaches, fatigue, and dizziness, and it can weaken the immune system's ability to function effectively. Drinking adequate fluids helps to:

Support Immune Function: Hydration helps transport nutrients to your cells and flush toxins from your body, supporting your immune system's ability to fight infection.
Thin Mucus: Warm fluids like broth and tea help loosen congestion, making it easier to breathe and clear stuffy sinuses.
Soothe Symptoms: Warm drinks can calm a sore throat, while ginger-infused beverages can settle an upset stomach.
Regulate Body Temperature: Staying hydrated helps your body regulate its temperature, especially during a fever.
Replenish Electrolytes: Sweating, vomiting, or diarrhea can deplete your body of critical electrolytes. Drinks with added electrolytes help restore this balance.

Best Beverages for Fighting Common Illness Symptoms

For Cold and Flu Symptoms (Congestion, Sore Throat):

Warm Lemon and Honey Water: A classic remedy, honey coats and soothes a sore throat, while warm water can help with congestion. Always ensure the honey is not given to children under one year of age.
Herbal Teas: Chamomile and peppermint teas are excellent choices. Chamomile has calming effects, promoting rest, while peppermint contains menthol, which can help ease congestion.
Ginger Tea: Sliced or grated ginger steeped in hot water is a powerful anti-inflammatory and can provide relief for sore throats and nausea.
Chicken or Vegetable Broth: Warm broths offer hydration and essential nutrients. Chicken soup, in particular, has been shown to have an anti-inflammatory effect.

For Stomach Bugs (Nausea, Vomiting, Diarrhea):

Oral Rehydration Solutions (ORS): For significant fluid loss, ORS like Pedialyte or diluted sports drinks (like half-strength Gatorade with water) are recommended to replace fluids, salts, and sugars.
Ginger Ale or Ginger Tea: Ginger is well-known for its ability to calm an upset stomach and combat nausea.
Clear Broths: Bland, clear broths are gentle on the digestive system and provide much-needed fluid and electrolytes.

For Fever:

Water: The most basic and important fluid. Sipping water consistently is key to regulating body temperature and preventing dehydration.
Coconut Water: A natural source of electrolytes, coconut water is excellent for restoring balance, especially if you have been sweating excessively.
Popsicles or Gelatin: For those with little appetite or a sore throat, these options provide fluid and calories in an easy-to-consume form.

Comparison of Sickness Recovery Drinks


Drink Type	Best For	Key Benefits	Notes
Water	Universal hydration	Basic, essential hydration	The baseline for all recovery.
Warm Lemon & Honey	Sore throat, cough	Soothes throat, eases cough	Avoid for infants under 1 year.
Ginger Tea	Nausea, stomach upset	Calms stomach, anti-inflammatory	Can be made with fresh ginger.
Chicken Broth	Cold, flu, fever	Hydration, anti-inflammatory, nutrients	Provides warmth and comfort.
Electrolyte Drink	Fever, vomiting, diarrhea	Replaces lost salts and minerals	Opt for lower-sugar options or dilute.
Coconut Water	Fever, general hydration	Natural electrolytes	Contains natural sugars.
Herbal Tea (e.g., peppermint)	Congestion, sore throat	Clears sinuses, soothes throat	Avoid caffeinated teas.

Drinks to Avoid When You Are Sick

Just as some drinks aid recovery, others can hinder it. To support your body's healing process, it's best to steer clear of these beverages during illness:

Alcohol: Acting as a diuretic, alcohol causes dehydration and suppresses the immune system, making it much harder for your body to fight infection.
Caffeinated Beverages: Coffee and strong black teas are diuretics and can worsen dehydration. They can also interfere with rest, which is crucial for recovery.
Sugary Sodas and Juices: High sugar content can fuel inflammation, potentially making symptoms worse and upsetting your stomach. If you use juice, dilute it with water.
Excessive Dairy: While not universally problematic, some people find that dairy products can thicken mucus, worsening congestion. Listen to your body and avoid it if you notice this effect.

Proper Hydration Practices During Illness

Beyond choosing the right beverages, how you drink them can also influence your recovery. Remember these key practices:

Sip Slowly and Often: Don't chug large amounts of fluid at once. Small, frequent sips are easier on your stomach and help your body absorb fluids more effectively.
Monitor Your Urine: A simple visual check can help you monitor your hydration status. Pale yellow urine indicates good hydration, while dark yellow urine suggests you need more fluids.
Prioritize Rest: Hydration works best when paired with sufficient rest. Your body needs energy to fight off illness, and sleep is crucial for this process.

Conclusion

Choosing the right fluids is a simple yet powerful way to accelerate your recovery from sickness. By focusing on rehydrating with water, electrolyte-rich solutions, and soothing warm beverages like herbal teas and broths, you can effectively combat symptoms and give your immune system the support it needs. Just as important is knowing which drinks to avoid, such as alcohol and excess caffeine, to prevent dehydration and further irritation. Always listen to your body and consult a healthcare professional if symptoms persist or worsen. For more general health information, visit the reputable resources available on MedlinePlus.

MedlinePlus - Health Topics

Frequently Asked Questions

Warm lemon and honey water or soothing herbal teas like chamomile or ginger tea are excellent for a sore throat. Honey can coat the throat and ease coughing, while warm fluids can provide relief.

Yes, but with caution. Diluted sports drinks can be good for replenishing electrolytes lost from fever, vomiting, or diarrhea. However, full-strength versions are often too high in sugar and salt. For severe fluid loss, an oral rehydration solution is best.

It is best to limit or avoid coffee when you are sick. Caffeine acts as a diuretic, increasing urination and potentially worsening dehydration, and it can disrupt the rest your body needs to recover.

While milk provides nutrients, some people find it thickens mucus, which can make congestion feel worse. Pay attention to how your body reacts and avoid it if it aggravates your symptoms.

For nausea, ginger ale (real ginger), ginger tea, or small, frequent sips of clear broth or water can help settle your stomach. Ginger is known for its effectiveness in treating nausea.

Hydration is important for recovery because it helps support your immune system, thin mucus, regulate body temperature, and prevent dehydration caused by fever or fluid loss. Dehydration can slow down your body's healing process significantly.

High-sugar juices and sodas are not recommended. Excess sugar can cause inflammation and upset your stomach. If you do opt for juice, choose a low-sugar option and dilute it with water.

Common signs of dehydration when sick include dizziness, fatigue, dry mouth, headache, and dark-colored urine. A simple way to check is to monitor your urine color; if it's pale yellow, you're likely well-hydrated.