It is common to reach for a familiar soft drink when feeling unwell, often seeking comfort or a quick burst of energy. This choice is sometimes driven by the belief that soda, particularly flat varieties, can settle an upset stomach or provide needed calories. Whether this choice is medically sound depends on the soda’s contents and the body’s needs during illness.
The Impact of High Sugar Content
Most sodas contain a high concentration of refined sugars, such as high-fructose corn syrup, which negatively affects a body fighting infection. Consuming large amounts of sugar causes a rapid spike in blood glucose, triggering the release of insulin. This rapid change is often followed by an energy crash, worsening the fatigue already present with sickness.
High glucose levels may also temporarily impair the function of white blood cells, the body’s defense against pathogens. Furthermore, a high-sugar diet can promote inflammation, which may exacerbate cold or flu symptoms. This metabolic strain distracts the body from its primary goal of recovery.
Carbonation and Digestive Comfort
The bubbles in soda are dissolved carbon dioxide, which turns into gas once it reaches the warmer environment of the stomach. Introducing this gas into a sensitive digestive tract can lead to discomfort, bloating, and stomach distension. This effect may irritate the stomach lining and potentially worsen symptoms like gas and stomach pain.
The popular home remedy of drinking flat ginger ale for stomach upset also has limitations. While ginger contains compounds known to help with nausea, most commercial ginger ales contain very little actual ginger extract. These beverages primarily contain carbonated water, high amounts of sugar, and flavorings. Drinking these sugary, carbonated liquids introduces the negative effects of sugar and gas without providing the therapeutic benefits of real ginger.
Assessing Soda as a Hydration Source
When a person is sick, especially with a fever, vomiting, or diarrhea, effective hydration is paramount for recovery. Soda is mostly water, but its high sugar content compromises its effectiveness as a rehydration fluid. The concentration of sugar creates a high osmolality, meaning the fluid contains many dissolved particles.
When a high-osmolality fluid enters the digestive tract, it can draw water from the body’s tissues into the intestines to dilute the sugar. This effect can potentially worsen diarrhea or slow the rate of fluid absorption, delaying effective rehydration. Studies suggest that attempting to rehydrate with these beverages can exacerbate dehydration compared to plain water.
Healthier Beverage Options When Sick
Instead of soda, choosing beverages that genuinely support the body’s recovery process is a more productive choice. Plain water remains the best foundation for hydration. The body also needs to replace lost electrolytes like sodium and potassium, especially with fluid loss from fever or diarrhea.
Recommended Beverages
- Clear broths, such as chicken or vegetable, are excellent alternatives because they provide fluid, warmth, and sodium, which aids in fluid retention.
- Oral Rehydration Solutions (ORS) are specifically formulated with a precise balance of water, salts, and sugar to maximize absorption, making them the most effective choice for significant fluid loss.
- Diluted fruit juices, particularly apple or pear, offer easily digestible glucose without the excessive concentration found in soda.
- Herbal teas like chamomile or ginger can provide soothing warmth and hydration without the negative effects of carbonation or high sugar.