What's the Best Juice to Drink When Sick?

January 2, 2026 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), the average adult gets two to three colds per year, making hydration and nutrient intake crucial. Knowing what's the best juice to drink when sick can significantly support your body's recovery process by providing essential vitamins, minerals, and fluids.

Quick Summary

Explore the most effective juices for boosting immunity and soothing symptoms like sore throats and congestion. This guide details the nutritional benefits of orange, ginger, green, and other juices to help you feel better and recover quickly.

Key Points

Prioritize Hydration: Sickness often leads to dehydration, making fluid intake, like juice, essential for recovery.
Choose Nutrient-Dense Juices: Opt for juices rich in vitamins like C and A, and antioxidants from fresh fruits and vegetables.
Avoid Sugary Drinks: High-sugar, processed juices can cause inflammation and weaken your immune system; stick to 100% fresh juice or homemade options.
Use Natural Soothing Agents: Add honey to ginger and lemon juice for its natural antimicrobial properties and to soothe a sore throat.
Customize for Your Symptoms: Select specific juices based on your needs, such as orange juice for a vitamin C boost or watermelon juice for rehydration.
Add Vegetables for Balance: Combine fruits with veggies like carrots or kale to lower sugar content and add a wider range of nutrients.
Use Fresh and Whole Ingredients: For the highest nutritional value, use fresh, whole ingredients and consider slow-juicing.

Why Hydration and Nutrients Matter When You're Sick

When you're ill, your body's demands for nutrients and fluids increase to fight off infection and repair itself. A fever can lead to dehydration, while a poor appetite can cause a deficiency in critical vitamins and minerals. Juices can be an excellent way to replenish lost fluids and provide a concentrated dose of vitamins, antioxidants, and anti-inflammatory compounds. However, it's important to choose the right kind of juice, focusing on fresh, natural options rather than high-sugar, processed versions that can hinder recovery.

Juices for Specific Sickness Symptoms

Different juices offer unique benefits that can target particular symptoms. Here is a breakdown of some of the most effective options:

Orange and Other Citrus Juices: Packed with vitamin C, these juices are a go-to for cold and flu symptoms. Vitamin C supports immune cell function and acts as an antioxidant, protecting your cells from damage. A glass of 100% pure orange juice can help fight off infections.
Ginger and Lemon Juice with Honey: This is a classic remedy for a sore throat. Ginger has potent anti-inflammatory properties that can soothe irritation, while honey has natural antimicrobial and antioxidant effects. Mixing this with warm water can provide relief and fight germs.
Tomato Juice: Rich in lycopene, a powerful antioxidant, tomato juice can help reduce inflammation. It also contains vitamins C and B9 (folate), which can support overall immunity and aid in fighting infections. Choosing a low-sodium version is best to avoid excessive salt intake.
Carrot Juice: Carrots are an excellent source of beta-carotene, which the body converts into vitamin A. Vitamin A is vital for maintaining a healthy immune system and can aid in recovery. Carrot juice also contains B6, another key nutrient for immune function.
Watermelon Mint: If dehydration is a primary concern, watermelon juice is a delicious and hydrating option. Its high water content replenishes fluids, while the arginine it contains can benefit the immune system. A touch of mint can provide a refreshing boost and may aid with alertness.
Green Juice: A blend of leafy greens like kale, spinach, and celery provides a concentrated dose of vitamins A, C, and K, along with antioxidants. These nutrients fight free radicals and support detoxification, which can help strengthen the immune system and promote overall well-being.

The Best Juices to Drink When Sick: A Comparison


Juice Type	Primary Benefit	Key Nutrients	Best For	Considerations
Orange Juice	Immunity Boost	Vitamin C, Folate	Cold & Flu	Can be acidic; choose 100% pure, not from concentrate.
Ginger & Lemon	Soothing	Gingerol, Antioxidants	Sore Throat & Congestion	Add honey for extra antimicrobial benefits.
Tomato Juice	Anti-Inflammatory	Lycopene, Vitamin C, Folate	Inflammation & General Illness	Opt for low-sodium to avoid excess salt.
Watermelon Juice	Hydration	Arginine, Vitamin A, Vitamin C	Dehydration, Fever	Add mint for a refreshing, alerting effect.
Green Juice	Detoxification & Recovery	Vitamins A, C, K, Antioxidants	Overall Immune Support	Can be strong in flavor; balance with green apples.
Apple Juice	Easy on Stomach	Natural Sugars, Hydration	Rehydration, Upset Stomach	Dilute if stomach is sensitive; avoid added sugar.

How to Get the Most from Your Juice

To maximize the health benefits of your juice when you're sick, consider these tips:

Use Fresh Ingredients: The freshest produce contains the highest concentration of vitamins and minerals. Opt for cold-pressed or slow-juiced options for maximum nutritional retention.
Balance Fruit and Veggies: While fruits provide vitamin C, they can also contain a lot of sugar. Combining them with vegetables like carrots, beets, or leafy greens can create a more nutritionally balanced and low-sugar drink.
Incorporate Superfoods: Add a teaspoon of honey for antimicrobial properties, a pinch of turmeric for anti-inflammatory effects, or some chia seeds for fiber.
Watch Out for Added Sugar: Many store-bought juices are laden with added sugars and high-fructose corn syrup, which can cause inflammation and hinder your immune system's response. Always read the label and choose 100% fruit or vegetable juice with no added sweeteners.

What to Avoid

When you're sick, some drinks are better to avoid entirely. Caffeinated drinks like coffee can cause dehydration and disrupt sleep, both of which are detrimental to recovery. Sugary sodas and energy drinks should also be avoided, as their high sugar content can suppress immune function. While some orange juices can be beneficial, many commercial brands contain high levels of sugar, so it's critical to check the ingredients. Instead, stick to natural, fresh, or 100% juice options.

Conclusion

While no juice can replace a doctor's care, choosing the right one can provide significant support during an illness. From vitamin C-rich orange juice to anti-inflammatory ginger and lemon blends, the best juice to drink when sick depends on your specific symptoms and nutritional needs. Focusing on fresh, low-sugar options and staying hydrated is key to a swift recovery. By incorporating these natural remedies into your sick-day routine, you can give your body the best chance to heal. For more information on illness prevention and immune support, consult reputable sources like the CDC or Healthline.

Frequently Asked Questions

Yes, 100% pure orange juice is highly recommended when you are sick because it is an excellent source of vitamin C, which boosts your immune system and helps fight off colds and flu. However, avoid brands with added sugars or high-fructose corn syrup.

A homemade ginger and lemon juice with a teaspoon of honey is ideal for a sore throat. Ginger provides anti-inflammatory benefits, while honey has natural antimicrobial properties that can help soothe irritation.

For an upset stomach, plain apple juice can be a good option because it's hydrating and easy to digest. If it's too acidic, you can dilute it with water.

Yes, tomato juice is beneficial when you are sick because it contains lycopene, a powerful antioxidant that helps reduce inflammation. It also provides vitamins C and B9 to aid your immune response. Opt for a low-sodium version.

When you are sick, you should avoid sugary sodas, energy drinks, and excessive caffeine, as these can be dehydrating and potentially increase inflammation. Stick to water, herbal teas, and natural juices.

Green juices, made from leafy greens like kale and spinach, can boost your immune system by providing vitamins A, C, and K, as well as powerful antioxidants. These nutrients help fight off infections and promote overall wellness.

Both can be beneficial, but for a high dose of vitamin C to fight colds, orange juice is typically superior. Apple juice is a gentler option that is often better for soothing an upset stomach and providing simple hydration.