What's the best juice to drink while sick? A guide to hydrating and healing

October 26, 2025 •

4 min read

According to a 2018 review published in the Journal of Oral and Maxillofacial Pathology, adequate hydration is crucial during illness to help flush out toxins and maintain bodily functions. Selecting what's the best juice to drink while sick involves prioritizing options that are hydrating, rich in immune-supporting vitamins, and low in added sugar.

Quick Summary

This article explores ideal juice choices for managing sickness by focusing on hydration, essential vitamins, and anti-inflammatory properties. It provides details on various options like watermelon, citrus, and ginger, while also addressing which juices to avoid and how to prepare nutrient-rich, homemade remedies. Diluting juice is often recommended to prevent sugar intake from hindering immune function.

Key Points

Prioritize hydration: When sick, fluid intake is crucial to combat dehydration, especially with fever, vomiting, or diarrhea.
Choose 100% pure juice: Avoid juices with added sugars, as high sugar intake can potentially hinder your immune response and increase inflammation.
Opt for vitamin C and antioxidants: Juices from citrus fruits, carrots, and pomegranates offer vitamins and antioxidants that can support your immune system.
Soothe sore throats with ginger: A warm ginger and lemon juice with honey can provide anti-inflammatory and soothing benefits for a sore throat.
Replenish electrolytes with coconut water: For severe dehydration, coconut water is a natural source of key electrolytes and is gentler than sugary sports drinks.
Dilute acidic juices: If you have a sensitive stomach or sore throat, dilute citrus and apple juices with water to reduce irritation.
Homemade is best: Prepare your own juices to control sugar content and retain the highest level of nutrients.
Balance sweetness with vegetables: Combine sweet fruits like apple and orange with vegetables such as carrots and kale to create a more nutritionally balanced and less sugary juice.

When illness strikes, maintaining hydration is a top priority, especially if you have a fever, vomiting, or diarrhea. Your body's appetite may decrease, but it's essential to consume nutrients to help fight off the infection and recover faster. While water is always the gold standard, juice can be a flavorful way to replenish fluids, electrolytes, and much-needed vitamins and antioxidants. However, the key is choosing the right kind of juice and preparing it correctly.

Juices for fighting colds and flu

For common respiratory illnesses, certain juices offer a powerful combination of vitamins and anti-inflammatory compounds:

Orange and other citrus juices: Citrus fruits like oranges, lemons, and grapefruit are packed with vitamin C, a powerful antioxidant that helps boost the immune system and can slightly reduce the duration of a cold. However, the high acidity can irritate a sore throat, so consider diluting it with water if you have throat discomfort. Always choose 100% juice with no added sugars.
Carrot juice: Rich in beta-carotene, which the body converts to vitamin A, carrot juice is excellent for immune support. Vitamin A is critical for immune cell function and can help fight off infections. Carrots also provide potassium and other important nutrients.
Ginger and lemon juice: This combination is a classic remedy for a sore throat. Ginger contains gingerol, an antioxidant with anti-inflammatory properties that can soothe throat irritation. Adding a little honey can further boost the antimicrobial benefits and make the drink more palatable.
Pomegranate juice: High in vitamin C and antioxidants, pomegranate juice has shown antiviral and antibacterial properties. Some studies suggest it can reduce inflammation and help combat viruses. Look for 100% pure pomegranate juice to avoid excess sugar.

Juices for dehydration

If you're experiencing fluid loss from fever, vomiting, or diarrhea, focusing on electrolyte replenishment is crucial. The best choices are those with a high water content and natural electrolytes.

Watermelon juice: Watermelon is over 90% water and is a good source of vitamins A and C. It also contains citrulline and arginine, which support the immune system. Add a pinch of mint for extra freshness and flavor.
Coconut water: A natural source of electrolytes like potassium, sodium, and magnesium, coconut water is an excellent option for rehydration. It is gentle on the stomach and a better choice than sugary sports drinks.
Apple juice: While less hydrating than coconut water, diluted apple juice can provide quick energy from natural sugars and help with hydration. Opt for a high-quality, 100% apple juice and dilute it with water to reduce acidity and sugar concentration.

A comparison of juices for sickness


Juice Type	Best For	Key Nutrients	Pros	Cons	Notes
Orange Juice	Colds and flu	Vitamin C, folate, potassium	Rich in immune-boosting vitamin C	High acidity can irritate a sore throat; potential for high sugar content.	Dilute with water if you have a sore throat. Opt for 100% juice.
Ginger & Lemon	Sore throat, nausea	Vitamin C, antioxidants	Anti-inflammatory, soothing for throat and stomach	Can be strong in flavor; may need to dilute.	Add honey for extra benefits and improved taste.
Watermelon	Dehydration	Vitamin A, C, potassium	High water content, very hydrating	Lower electrolyte concentration than coconut water.	Add mint for a refreshing twist.
Pomegranate	Immune support	Vitamin C, antioxidants	Strong antiviral and anti-inflammatory properties	Potential for high sugar; can be expensive.	Choose 100% juice and check for added sugars.
Apple Juice	Mild dehydration	Natural sugars, polyphenols	Easy on the stomach, provides quick energy	Lacks fiber; acidic; high in sugar if not diluted.	Always dilute with water, especially for children.
Green Juice	Overall wellness	Vitamins A, C, K, antioxidants	Nutrients from multiple vegetables	Can be less palatable; requires juicer or blender.	Use a mix of kale, spinach, and apple to balance flavor.

Important considerations when choosing juice

While juices can be beneficial, it is vital to make smart choices. Many store-bought juices contain large amounts of added sugar, which can actually weaken the immune system and increase inflammation. When shopping, always choose 100% pure juice and check the ingredients for any added sweeteners. Better yet, make your own juice at home to control the ingredients and maximize the nutritional benefits. For homemade juice recipes, blending fruits and vegetables can preserve fiber, an important component for gut health and overall wellness.

Homemade juice recipes for sickness

Immune-boosting citrus and carrot juice

Ingredients: 2 oranges, 1 large carrot, 1-inch piece of ginger.
Instructions: Juice all ingredients together and serve fresh. The carrots provide beta-carotene while the orange and ginger offer vitamin C and anti-inflammatory effects.

Soothing ginger and honey tea

Ingredients: 1-inch piece of fresh ginger, 1 tsp honey, juice of half a lemon, 1 cup hot water.
Instructions: Grate or finely slice the ginger and place it in a mug. Add the hot water and let it steep for 5 minutes. Stir in the lemon juice and honey. The warmth and steam also help with congestion.

Hydrating watermelon mint refresher

Ingredients: 1 cup fresh watermelon chunks, a few mint leaves, juice of 1/4 lime.
Instructions: Blend the watermelon and mint until smooth. Strain if desired. Add lime juice and serve immediately for a refreshing, hydrating boost.

Conclusion

While no single juice can cure an illness, the right choice can provide crucial hydration and nutrients to support your body's recovery. For colds and flu, focus on vitamin C-rich and anti-inflammatory options like citrus, ginger, and pomegranate. For dehydration, look to water-heavy fruits like watermelon or electrolyte-rich coconut water. Always opt for 100% juice, and be mindful of added sugars that can hinder your immune system. Making your own juice allows for optimal control over ingredients and nutrients. Pairing these juices with plenty of rest and medical advice will ensure the best path to recovery.

For more information on the effects of vitamin C on immune health, see the National Institutes of Health's article.

Frequently Asked Questions

Yes, orange juice and other citrus juices are not recommended for a sore throat. The high acidity can irritate the sensitive tissues and worsen the burning sensation.

Hydration is essential when you're sick to help your body flush out toxins, maintain fluid balance, and support overall immune function. This is particularly important if you have a fever, vomiting, or diarrhea.

While sports drinks can replenish electrolytes during dehydration, they are often high in sugar, which can interfere with immune function. For mild dehydration, 100% coconut water or diluted juice is a better option.

Orange juice typically contains more vitamin C than cranberry juice. However, the evidence for vitamin C curing colds is mixed. If you have a sore throat, a diluted orange juice is better than acidic, often sugary cranberry juice.

Yes, it is recommended to dilute fruit juice for children to reduce sugar intake and prevent gastrointestinal issues like diarrhea. Water or a rehydration solution like Pedialyte is better for severe dehydration.

Ginger juice or ginger tea is a well-documented remedy for nausea due to its anti-inflammatory properties that can soothe an upset stomach. A beetroot, carrot, and ginger juice can also provide nutrients and combat inflammation.

Ginger has anti-inflammatory and antibacterial properties that can help soothe a sore throat, calm nausea, and combat certain viruses. It can also help clear sinuses and relieve congestion.