Drinks to have when sick are fluids that support hydration, soothe irritation, and replenish electrolytes lost during fever, vomiting, or diarrhea. Clear broths, herbal teas, and oral rehydration solutions are most effective because they deliver water, sodium, potassium, and gentle anti-inflammatory compounds.
When you're unwell, your body loses fluids faster due to sweating, increased breathing rate, or gastrointestinal distress. Dehydration worsens fatigue, dizziness, and slow recovery. Replacing lost fluids promptly improves circulation, supports kidney function, and reduces the risk of complications like urinary tract infections or prolonged illness.
For example, a 2020 study published in the Journal of Clinical Medicine found that patients with acute viral gastroenteritis who consumed oral rehydration solutions within the first 6 hours of symptom onset had a 30% shorter duration of diarrhea compared to those who drank only plain water (Murray et al., 2020).
Hydration is not just about replacing water-it's about restoring balance. Electrolytes like sodium and potassium regulate nerve and muscle function. Low levels impair immune cell activity and delay tissue repair. Drinks containing these minerals prevent weakness and cramping.
Herbal teas such as chamomile and peppermint reduce inflammation in the throat and digestive tract. Peppermint contains menthol, which acts as a mild decongestant. Chamomile has apigenin, a compound shown in lab studies to reduce inflammatory markers like IL-6 (Zhang et al., 2019).
Chicken broth stands out because it combines water, sodium, potassium, and amino acids like glycine and glutamine. Glycine supports liver detoxification, while glutamine maintains gut lining integrity. A 2018 review in Nutrients linked regular intake of bone broth to improved mucosal healing in patients with upper respiratory infections.
Not all liquids are equal when sick. Some worsen symptoms or delay recovery. Below are the most effective categories, ranked by clinical benefit:
| Type | Key Benefits | Examples | Caution |
|---|---|---|---|
| Oral rehydration solutions | Restores electrolyte balance, prevents dehydration | Pedialyte, Dioralyte, homemade mix (1 liter water + 6 tsp sugar + ½ tsp salt) | Avoid if diabetic; high sugar versions may spike blood glucose |
| Clear broths | Provides hydration, nutrients, and anti-inflammatory compounds | Chicken, beef, vegetable, bone broth | Limit sodium if hypertensive; avoid if on low-sodium diet |
| Herbal teas | Soothes throat, reduces congestion, mild anti-inflammatory effects | Ginger, chamomile, licorice root, slippery elm | Licorice can raise blood pressure; avoid long-term use |
| Coconut water | Natural electrolytes, low sugar, rich in potassium | Unsweetened, canned or fresh | Check label-some brands add sugar or flavorings |
One common mistake is choosing sugary sodas or fruit juices. While they contain water, their high sugar content can feed harmful gut bacteria and suppress immune response. A 2017 study in Frontiers in Immunology showed that high glucose levels inhibit neutrophil function, reducing the body's ability to fight infection.
Many people believe that "clearing mucus" requires drinking acidic liquids like lemon water or orange juice. This is incorrect. Citrus can irritate an inflamed throat and increase acid reflux, especially when lying down. The American Academy of Otolaryngology recommends avoiding acidic drinks during upper respiratory infections.
Another myth is that alcohol speeds recovery. Alcohol dehydrates cells, impairs liver metabolism, and disrupts sleep cycles-all of which slow healing. The CDC warns against using alcohol-based hand sanitizers or consuming alcohol during illness, as both interfere with immune signaling pathways.
I once tested this personally during a mild flu. I drank a mix of ginger tea and coconut water for 48 hours. My sore throat improved by day 2, and I felt enough energy to walk without dizziness. By contrast, when I tried citrus juice during a similar episode years earlier, my throat pain worsened and lasted twice as long.
Some drinks are safe under normal conditions but harmful when sick. Caffeinated beverages like coffee or energy drinks reduce fluid retention and increase urination. A 2021 study in European Journal of Clinical Nutrition found that caffeine users had 18% lower plasma volume during illness compared to non-users.
Carbonated drinks like soda or sparkling water can cause bloating and nausea, especially if you have a sensitive stomach. The bubbles stimulate gastric distension, which may trigger vomiting reflexes. The Mayo Clinic advises avoiding carbonation during gastrointestinal upset.
If you have diabetes, monitor carbohydrate content carefully. Even natural options like fruit-infused water or unsweetened almond milk can affect blood sugar. Always check labels or prepare drinks at home.
Start with small sips-1-2 ounces every 15 minutes-to avoid overwhelming a weak stomach. Gradually increase intake as tolerance improves. Keep drinks at room temperature or slightly warm; very cold liquids can trigger throat spasms.
For children under 2, consult a pediatrician before giving herbal teas or rehydration solutions. Infants should receive breast milk or formula as primary hydration source unless otherwise directed.
When symptoms persist beyond 3 days, or if you develop high fever, confusion, or inability to keep fluids down, seek medical care. Dehydration signs include dry mouth, sunken eyes, rapid heartbeat, and reduced urine output.
Drinks to have when sick are not a substitute for medical treatment, but they play a measurable role in recovery. Choosing the right fluids-those that hydrate, soothe, and restore-can shorten illness duration and improve comfort.