What's the best thing to drink when you have a virus? Expert hydration and nutrition advice

October 11, 2025 •

4 min read

When your body is fighting a virus, a fever, vomiting, or diarrhea can cause significant fluid loss, making proper hydration crucial for recovery. So, what's the best thing to drink when you have a virus to help your body heal and feel better faster? The answer depends on your symptoms and needs, but plain water and electrolyte-rich fluids are key.

Quick Summary

Hydration is essential when fighting a virus to replace lost fluids and aid recovery. Key beverages include water, electrolyte solutions, warm broths, and herbal teas. Certain drinks, like caffeine and high-sugar options, should be avoided.

Key Points

Prioritize Plain Water: Your body's most basic need during a viral infection is plain water to replenish lost fluids and flush out toxins.
Replenish Electrolytes: If experiencing vomiting or diarrhea, use oral rehydration solutions or diluted electrolyte drinks to replace essential minerals lost.
Soothe with Warm Liquids: Hot broths and herbal teas like ginger or peppermint can help soothe sore throats, clear congestion, and calm an upset stomach.
Avoid Dehydrating Drinks: Steer clear of alcohol, caffeine (in coffee, tea, and soda), and high-sugar beverages, as they can worsen dehydration and inflammation.
Don't Force Food, Focus on Fluids: If you have a low appetite, focus on drinking nutrient-rich fluids like broths rather than forcing yourself to eat heavy meals.

The Critical Role of Hydration When Sick

When you are under the weather with a viral infection, staying properly hydrated is one of the most important things you can do for your body. Viruses can trigger a number of symptoms, such as fever, sweating, vomiting, and diarrhea, all of which cause the body to lose fluids and crucial electrolytes. Dehydration can intensify symptoms like fatigue and body aches and slow down your recovery. By proactively replenishing lost fluids, you help your body regulate its temperature, flush out toxins, and allow your immune system to function at its best. While plain water is always a solid choice, specific symptoms may benefit from different types of beverages.

Top Beverages for Viral Recovery

Electrolyte Solutions

If you have been vomiting or experiencing diarrhea, you lose a significant amount of electrolytes like sodium, potassium, and chloride. To restore this balance, oral rehydration solutions (ORS), like Pedialyte, are recommended because they contain the optimal ratio of water, sugar, and salts for efficient absorption. For milder dehydration, diluted sports drinks can be used, though full-strength versions are often too high in sugar for those who are not exercising. For a DIY approach, a simple oral rehydration solution can be made at home by mixing specific amounts of water, sugar, and salt.

Warm Broths and Soups

Clear broths, such as chicken or vegetable, are an excellent way to rehydrate while also providing nourishment and comfort. They supply fluids and essential minerals like sodium and can be especially soothing for a sore throat. The warmth and steam from a bowl of hot soup can also help clear nasal congestion. Broths provide calories and protein, which are beneficial when a low appetite makes eating solid food difficult.

Herbal Teas

Certain herbal teas are renowned for their soothing properties and can help with various viral symptoms.

Ginger tea: Known for its anti-inflammatory effects, ginger can help ease nausea and soothe an upset stomach.
Peppermint tea: This acts as a natural decongestant, helping to clear airways and relieve stuffiness.
Chamomile tea: Offers a calming effect that can promote relaxation and restful sleep, which is vital for recovery.

Honey and Lemon Water

This classic home remedy is simple yet effective. The combination of honey and lemon, served warm, can help soothe a scratchy or sore throat and calm a cough. Honey has natural antimicrobial properties, while the lemon provides a small boost of Vitamin C. It's a comforting drink that provides hydration and symptomatic relief.

Coconut Water

As a natural source of electrolytes, coconut water is a refreshing and hydrating option that provides potassium and magnesium. It can be especially beneficial for replenishing lost fluids after vomiting or diarrhea, and its natural sweetness can make it more palatable than plain water.

Diluted Fruit Juice or Popsicles

For children or adults who are hesitant to drink plain water, diluted fruit juice can provide hydration and a source of natural sugars for energy. However, moderation is key, as high sugar content can sometimes worsen stomach issues. Popsicles offer a similar benefit, providing fluid and soothing a sore throat.

What to Avoid While Sick with a Virus

Caffeinated Beverages

Drinks containing caffeine, such as coffee, black tea, and energy drinks, should be avoided. Caffeine is a diuretic and can increase fluid loss, exacerbating dehydration when your body is already in a vulnerable state. If you are a regular coffee drinker, a single small cup might prevent a withdrawal headache, but otherwise, stick to decaf options.

High-Sugar Drinks

Sodas, sports drinks taken in full strength (when not needed for intense exercise), and fruit juices with added sugars can hinder recovery. High sugar intake can cause inflammation and potentially suppress the immune system. Your body's energy should be focused on fighting the virus, not processing excess sugar.

Alcohol

It is crucial to avoid alcohol when you are sick. Alcohol is dehydrating and can interfere with the effectiveness of over-the-counter and prescription medications. It also weakens the immune system, making it harder for your body to fight the infection.

Homemade Drink Remedies

To make a simple and effective rehydration solution at home, you can mix 600 ml (20 oz) of chilled, boiled water with 360 ml (12 oz) of unsweetened orange juice and 1/2 teaspoon of salt. Always follow specific quantities to ensure proper electrolyte balance. A fresh ginger and lemon tea can be made by steeping fresh ginger slices in hot water with a squeeze of lemon and a spoonful of honey to taste.

Comparison of Drinks for Viral Illness


Drink Type	Primary Benefit	Main Caveat
Plain Water	Most effective for basic hydration and flushing toxins.	Can be unappealing when nauseous or lacking appetite.
Herbal Tea	Soothes throat and congestion; certain types aid nausea or sleep.	Ensure it is decaf; some additives can reduce benefits.
Electrolyte Drink	Replaces vital salts lost through vomiting or diarrhea.	High sugar content in many sports drinks can worsen symptoms if not diluted.
Clear Broth	Hydrates, provides nutrients, and soothes a sore throat.	Can be high in sodium, so choose low-sodium options or homemade.
Diluted Juice	Palatable source of fluids and energy for those with low appetite.	High sugar can aggravate diarrhea; dilute significantly.

Conclusion

When a virus strikes, prioritizing proper hydration is your most powerful tool for recovery. While plain water is a reliable and essential choice, a variety of other drinks can provide targeted relief for specific symptoms. Electrolyte-rich solutions are crucial for replenishing mineral salts lost during vomiting or diarrhea, while warm teas and broths can soothe a sore throat and congestion. Equally important is knowing which beverages to avoid, namely alcohol, caffeine, and overly sugary drinks, as they can hinder your body's healing process. By making mindful choices about your fluid intake, you can help support your immune system and get back to feeling well more quickly. For persistent or severe symptoms, it is always best to consult a healthcare professional. You can read more about remedies for common viruses on the Mayo Clinic website.

Frequently Asked Questions

While orange juice contains Vitamin C, many commercial varieties are high in sugar, which can cause inflammation and worsen symptoms, particularly diarrhea. It is generally better to opt for diluted juice or consume whole fruits to get vitamins without excessive sugar.

It is best to avoid coffee when you have a viral infection. Caffeine is a diuretic, which can contribute to dehydration and make your symptoms worse. If you normally drink coffee, try to stick to a very small amount to avoid withdrawal headaches, but non-caffeinated fluids are preferable.

Warm liquids are excellent for soothing a sore throat. Consider warm herbal tea with honey and lemon, or a warm broth. Popsicles can also provide a comforting, cooling sensation.

Sports drinks can help replace electrolytes lost through vomiting and diarrhea, but they are often high in sugar and may be too salty for someone who isn't exercising. Diluting them with water can be a better option. For severe symptoms, a commercial oral rehydration solution (ORS) is often more effective.

Yes, but in small, frequent sips rather than large quantities. After a bout of vomiting, it is recommended to wait about two hours before slowly reintroducing fluids. Herbal teas like ginger or peppermint can also be very soothing for nausea.

When you have a fever, you lose fluids through sweating, so it is vital to stay hydrated. Plain water is ideal, but electrolyte-rich drinks or broth can also help replace salts lost from sweating.

Yes, coconut water is a natural source of electrolytes, including potassium, which is beneficial for hydration. Its electrolytes can help replenish the body's mineral balance, especially if you have lost fluids due to illness.