What's the best thing to drink when you get the flu? Your complete hydration guide

November 7, 2025 •

4 min read

When battling the flu, your body loses fluids at a rapid rate, especially due to fever, sweating, and respiratory symptoms. Given this, what's the best thing to drink when you get the flu? The answer lies in prioritizing specific beverages that provide crucial hydration and nutrients to support your immune system and accelerate recovery.

Quick Summary

Proper fluid intake is essential for flu recovery, helping to fight infection and prevent complications from dehydration caused by fever and sweating. The most effective options include water, electrolyte solutions, and soothing broths. Conversely, beverages containing high sugar, caffeine, or alcohol should be avoided as they can worsen dehydration and hinder recovery.

Key Points

Prioritize Hydration: Drinking plenty of fluids is the most critical step to aid recovery from the flu and prevent dehydration caused by fever and sweating.
Sip, Don't Gulp: Consistently sipping water or other fluids throughout the day helps your body absorb them more effectively than drinking large amounts at once.
Choose Soothing Liquids: Warm broths and herbal teas are excellent for soothing sore throats and helping to clear nasal congestion.
Replenish Electrolytes: If experiencing significant fluid loss from vomiting or diarrhea, use an oral rehydration solution, coconut water, or homemade electrolyte drink to restore essential minerals.
Avoid Dehydrating Drinks: Stay away from alcohol, excessive caffeine, and high-sugar beverages, as they can worsen dehydration and hinder your recovery.
Consider Nutrient-Rich Options: Fluids like bone broth and natural juices provide not only hydration but also important vitamins and minerals to support your immune system.

The Crucial Role of Hydration During the Flu

When the flu strikes, your body is working overtime to combat the virus. Symptoms like fever and sweating, and potentially vomiting or diarrhea, can quickly lead to dehydration. Dehydration can exacerbate flu symptoms, causing increased fatigue, headaches, dizziness, and other complications. Adequate fluid intake is vital for several reasons:

Supports Immune Function: Bodily fluids, primarily water, carry immune cells throughout your body. Proper hydration ensures these cells can get to the site of infection and fight the virus more effectively.
Thins Mucus: Drinking plenty of fluids helps thin the mucus in your respiratory system, making it easier to clear congestion and soothe a sore throat.
Regulates Body Temperature: Water is crucial for regulating your core temperature. When you have a fever, staying hydrated helps prevent your body from overheating.
Replaces Electrolytes: Illness can cause a loss of important electrolytes like sodium and potassium, especially with vomiting or diarrhea. Replenishing these minerals is key for proper cell function and fluid balance.

The Best Drinks for Flu Recovery

1. Water: The Gold Standard

Water is the most fundamental and effective fluid for rehydration. It is best to sip water consistently throughout the day rather than chugging large amounts at once, as your body can absorb smaller, consistent amounts more efficiently. If you're having trouble drinking, sucking on ice chips is a good way to get fluids into your system slowly. You can also add a splash of 100% fruit juice for flavor without excessive sugar.

2. Broths and Soups

Warm broths, including chicken, beef, and vegetable, are not only soothing for a sore throat but also highly hydrating. They are excellent sources of fluid and electrolytes, especially low-sodium bone broths, which contain minerals like sodium and potassium. Chicken soup, in particular, is an age-old remedy for a reason; it provides fluids, protein, and zinc to support the immune system. The steam from hot soup can also help clear nasal congestion.

3. Herbal Teas

Herbal teas are a warm, comforting option that offers added benefits. Many herbal teas, such as ginger, chamomile, or hibiscus, have anti-inflammatory and antioxidant properties that can help soothe symptoms and support your immune system. Ginger tea is particularly effective for soothing an upset stomach and reducing nausea. Adding a spoonful of honey (not for infants under 1) can further help with a sore throat or persistent cough. Be sure to choose non-caffeinated options, as caffeine can cause dehydration.

4. Electrolyte Drinks

If your flu symptoms include significant sweating, vomiting, or diarrhea, it's especially important to replace lost electrolytes. While many sports drinks contain electrolytes, they are often high in sugar, which can upset the stomach. Better options include:

Oral Rehydration Solutions: Products like Pedialyte are specifically formulated for illness-related dehydration and contain a balanced mix of electrolytes and sugar.
Coconut Water: This is a natural source of electrolytes, especially potassium and magnesium. Opt for unsweetened versions to avoid excess sugar.
Low-Sugar Sports Drinks: Choose sports drinks with lower sugar content or dilute them with water to minimize the amount of sugar.

Drinks to Avoid When You Have the Flu

Just as certain drinks can help, others can slow your recovery. It's best to steer clear of these until you're feeling better:

Alcohol: It is a diuretic, meaning it causes fluid loss and can worsen dehydration. Alcohol can also suppress your immune system and interact with medications.
Caffeinated Beverages: Coffee, black tea, energy drinks, and sodas can increase fluid loss and disrupt your sleep, which is crucial for recovery.
High-Sugar Juices and Sodas: These can be hard on the stomach and may prolong diarrhea. The high sugar content can also hinder your immune response.
Dairy Products (for some): For some individuals, dairy can increase mucus production and make congestion worse. Probiotic yogurt, however, may be an exception as it can support gut health.

Comparison of Flu-Friendly Drinks


Drink	Key Benefits	Best For	What to Watch For
Water	Basic, consistent hydration; flushes toxins.	General hydration, all stages of flu.	No electrolytes; can be unappealing.
Broths/Soups	Soothing, provides warmth, contains nutrients and electrolytes.	Sore throat, nasal congestion, loss of appetite.	Opt for low-sodium versions.
Herbal Tea	Calming, can ease nausea (ginger), helps with congestion.	Sore throat, nausea, cold symptoms.	Avoid caffeinated teas (black, green).
Electrolyte Drinks	Replenishes vital minerals lost due to fever, vomiting, or diarrhea.	Significant fluid loss, severe dehydration.	Choose low-sugar options or oral rehydration solutions.
Coconut Water	Natural source of electrolytes, particularly potassium.	Replenishing electrolytes naturally.	High in potassium, check for added sugars.

Homemade Electrolyte Drink Recipe

If you prefer a natural, homemade option to replenish electrolytes, this simple recipe is effective and easy to make:

Ingredients:

1 cup coconut water (unsweetened)
1 cup filtered water
1/2 cup 100% orange juice
Juice of 1/2 lemon or lime
Pinch of sea salt (about 1/8 teaspoon)
1-2 teaspoons of honey (optional, for flavor and cough relief)

Instructions:

Combine all ingredients in a large glass or pitcher.
Stir until the salt and honey (if using) are dissolved.
Serve over ice or at room temperature. The recipe can be stored in the fridge for up to 4 days.

Conclusion

Staying properly hydrated is one of the most important things you can do to support your body's fight against the flu. While water is always a good choice, incorporating warm broths, herbal teas, and electrolyte-rich beverages can provide additional comfort and vital nutrients. By making smart beverage choices and avoiding those that can worsen dehydration, you can help your immune system work more effectively, relieve uncomfortable symptoms, and pave the way for a faster and smoother recovery. As always, if your symptoms are severe or persistent, it's best to consult a healthcare professional for advice.

Frequently Asked Questions

Hydration is crucial because flu symptoms like fever and sweating cause your body to lose fluids and electrolytes, which can lead to dehydration. Proper fluid intake helps regulate body temperature, support immune function, and thin mucus to relieve congestion.

While water is the best basic fluid, it might not be enough if you've lost electrolytes due to vomiting or diarrhea. In such cases, incorporating electrolyte-rich drinks like coconut water or oral rehydration solutions is highly beneficial.

Some sports drinks can help replenish electrolytes, but many are high in sugar and can upset a sensitive stomach. Opt for low-sugar versions or dilute them with water. Oral rehydration solutions like Pedialyte are often a better choice for illness-related dehydration.

It is best to avoid caffeinated drinks like coffee and black tea when you're sick. Caffeine is a diuretic and can increase fluid loss, worsening dehydration. It can also interfere with rest, which is essential for recovery.

Yes, chicken soup is a great choice. It provides hydrating fluids, electrolytes, and nutrients like protein and zinc. The warmth is also comforting and can help ease congestion.

Yes, you can easily make a homemade electrolyte drink using ingredients like coconut water, water, a little juice, and a pinch of salt. This provides key electrolytes without excessive sugar.

For a sore throat, warm liquids are often most soothing. Herbal tea with honey, warm water with lemon, or hot broth can help. Popsicles or ice chips can also provide relief while rehydrating.

While 100% fruit juice provides some vitamins, many juices are high in sugar and low in fiber. High sugar intake can increase inflammation and may aggravate an upset stomach or diarrhea. It's better to choose whole fruits or dilute juice with water.