Which drink is best for sickness? A guide to hydrating and healing

November 19, 2025 •

4 min read

According to the CDC, staying well-hydrated is crucial for a healthy immune system, especially during illness. Choosing the right fluids can significantly impact your recovery, which is why understanding which drink is best for sickness is so important.

Quick Summary

This guide helps you choose effective beverages for sickness symptoms, focusing on proper hydration and nutrient intake. It covers soothing teas, replenishing electrolytes, and essential fluids to help you feel better and recover quickly.

Key Points

Hydration is paramount: Drinking plenty of fluids like water and broths is critical for fighting infections and regulating body temperature during sickness.
Warm liquids soothe symptoms: Hot teas and clear soups help relieve sore throats and loosen congestion more effectively than cold drinks.
Ginger is a remedy for nausea: Fresh ginger tea can significantly reduce nausea, unlike most commercial ginger ales which contain little real ginger.
Choose electrolytes for fluid loss: During fever, vomiting, or diarrhea, use electrolyte drinks, coconut water, or oral rehydration solutions to replenish lost salts and minerals.
Avoid dehydrating and sugary drinks: Steer clear of alcohol, caffeine, and high-sugar sodas or undiluted juices, as they can hinder your recovery and worsen dehydration.
Nutrient-rich options support immunity: Fresh juices and golden milk provide essential vitamins, antioxidants, and anti-inflammatory compounds to boost your immune system.
Listen to your body: The best drink depends on your specific symptoms. Pay attention to what feels soothing and provides the most relief.

The Importance of Hydration During Illness

When you're sick, your body loses fluids through fever, sweating, vomiting, or diarrhea. This fluid loss, known as dehydration, can weaken your immune system and slow down your recovery. Proper hydration helps your body fight infections, regulates your temperature, and keeps your throat moist, easing discomfort. The best drink for sickness is often plain water, but other beverages can offer targeted relief for specific symptoms. Drinking a variety of beneficial fluids is key to supporting your body's healing process.

Top Recommended Drinks for Various Symptoms

Choosing the right drink for your specific symptoms can provide targeted relief and speed up your recovery. Here are some of the most effective options based on what ails you.

For a Sore Throat and Congestion

Warm liquids are excellent for soothing a sore throat and loosening up stubborn mucus.

Warm Lemon Water with Honey: A classic remedy, warm water with lemon juice and honey can help soothe a scratchy throat. Honey has natural antimicrobial properties and can help suppress a cough in adults (avoid for infants under one).
Herbal Teas: Peppermint tea can act as a natural decongestant, while ginger tea offers anti-inflammatory properties that ease throat irritation. Other options like chamomile, thyme, and sage tea also provide soothing benefits.
Clear Broths: Chicken or vegetable broth provides fluids and electrolytes, offering warmth and nutrients when your appetite is low. Chicken soup, in particular, may have anti-inflammatory effects.

For Nausea or Stomach Upset

When your stomach is unsettled, it's best to stick to mild, easily tolerated liquids.

Ginger Tea: Fresh ginger root contains gingerols and shogaols, compounds known to alleviate nausea. To make, simply simmer sliced ginger in water.
Water (Room Temperature): Sipping on small amounts of room-temperature water is less likely to upset a sensitive stomach than cold liquids.
Oral Rehydration Solutions: If vomiting or diarrhea has caused significant fluid loss, solutions like Pedialyte can restore essential electrolytes.
Clear Broths: Just as with a sore throat, clear broths are easy on the stomach and provide gentle hydration.

For Fever and Dehydration

Fever and sweating deplete the body of fluids and electrolytes, making replenishment crucial.

Water: Plain water remains the best defense against dehydration. Sip consistently throughout the day.
Electrolyte Drinks: Commercial electrolyte drinks or coconut water can help replace lost sodium and potassium. For a less sugary option, dilute sports drinks with water.
Diluted Juice: While whole juice can be high in sugar, a small amount of diluted juice provides some vitamins and energy.

For an Immunity Boost

Certain drinks provide a concentrated dose of vitamins and antioxidants to support your immune system.

Fresh Juices and Smoothies: Juicing fresh fruits and vegetables delivers a quick, nutrient-rich boost. A blend of carrots, ginger, and apple or a citrus mix provides vitamin C and antioxidants. However, be mindful of high sugar content in fruit juices.
Golden Milk: This warm drink, made with milk, turmeric, and honey, provides soothing anti-inflammatory benefits.
Hot Cocoa: Pure cocoa contains powerful antioxidants that can support immune function. Choose versions with little to no added sugar.

The Drinks to Avoid When Sick

Some beverages, despite popular belief, can hinder your recovery. It's crucial to know what to skip while you're healing.

Caffeinated Drinks: Coffee, black tea, and energy drinks are diuretics, meaning they increase urine output and contribute to dehydration.
Sugary Drinks and Sodas: High sugar content can weaken your immune system and may worsen inflammation. Sugary sodas and undiluted juices can also worsen diarrhea and stomach upset.
Alcohol: Alcohol dehydrates you, suppresses your immune function, and can interfere with medications.
Store-bought Ginger Ale: Most commercial ginger ales contain very little real ginger and are packed with sugar, offering minimal therapeutic benefit.

Comparison Table: Best Drinks for Sickness Symptoms


Symptom/Illness	Best Drinks	Why They Help
General Dehydration	Water, Coconut Water, Oral Rehydration Solutions	Replenishes fluids and electrolytes lost from fever, sweating, vomiting, or diarrhea.
Sore Throat & Cough	Warm Herbal Tea (Ginger, Chamomile), Warm Honey-Lemon Water, Clear Broths	Soothes the throat, moistens tissues, eases discomfort, provides warmth.
Nausea & Stomach Upset	Fresh Ginger Tea, Room-Temperature Water, Clear Broths	Ginger is anti-nausea, bland options are easy on the stomach.
Congestion	Hot Herbal Tea (Peppermint, Thyme), Clear Broths/Soups	The warmth and steam loosen mucus and clear nasal passages.
Low Energy/Weakness	Broths with Protein, Diluted Fresh Juices, Golden Milk	Restores nutrients and energy without heavy food.
Inflammation	Fresh Juices (Tomato, Carrot), Golden Milk	Rich in antioxidants and anti-inflammatory compounds.

Conclusion

When you're feeling under the weather, prioritizing hydration with the right beverages is one of the most effective steps you can take for a faster recovery. Plain water is always a safe and essential choice, but tailoring your drink to your specific symptoms can provide extra comfort and support. Whether it's a warm ginger tea for nausea, a clear broth for a sore throat, or an electrolyte solution for a fever, focusing on nutrient-rich, low-sugar options will aid your immune system. Always remember to avoid dehydrating culprits like caffeine, alcohol, and excessively sugary drinks. By listening to your body and choosing your liquids wisely, you can feel better and get back on your feet more quickly. For more information on health and hydration, consider consulting resources like the CDC.

Note: If your symptoms persist or worsen, always consult a healthcare professional. Self-remedies are a supportive measure, not a cure for serious illness.

Frequently Asked Questions

While orange juice contains vitamin C, which supports the immune system, its high sugar content and acidity can irritate a sore throat and potentially weaken the immune response. It's better to dilute it or opt for herbal teas.

No, most commercial ginger ale is mostly sugar and artificial flavoring with very little real ginger. For nausea relief, fresh ginger tea is a far more effective choice.

Warm drinks like herbal tea with honey and lemon, or clear broths, are excellent for soothing a sore throat. The warmth provides immediate comfort and helps reduce irritation.

Electrolyte drinks are beneficial for replacing fluids and salts lost from fever, vomiting, or diarrhea. However, many are high in sugar, so consider diluting them with water or choosing a lower-sugar option.

The temperature of your drink can depend on your symptoms. Warm or hot drinks are best for soothing sore throats and clearing congestion. If you have nausea, room-temperature water is often best tolerated.

You should avoid caffeinated beverages, alcohol, and sugary drinks like soda and undiluted juice, as they can cause dehydration and hinder your recovery.

You can make a simple rehydration solution by mixing water with a small amount of salt and sugar. For more flavor, you can add a little bit of fresh fruit juice or lemon.