Drinking water is a common recommendation when you are feeling unwell. Illness, especially one involving fever, vomiting, or diarrhea, significantly increases the body’s fluid needs and the risk of dehydration. Maintaining proper hydration is a fundamental requirement for all biological processes. This need is amplified when the body is under the stress of fighting off an infection.
Hydration’s Impact on Immune Function
Water serves as the body’s primary transportation system. Dehydration causes a decrease in overall blood volume, which can lead to a thickening of the blood plasma, making it harder for the body to circulate necessary components. Immune cells, such as white blood cells, rely on this fluid highway to travel efficiently to sites of infection.
The lymphatic system also requires adequate fluid to function properly. This system uses lymph fluid to circulate immune cells and remove cellular waste products and toxins generated during the immune battle. If the body is dehydrated, the lymph fluid becomes thicker, slowing down the transport of these infection-fighting cells and the removal of harmful byproducts through the kidneys. Sufficient hydration ensures the continuous and efficient flushing of waste, which helps to minimize the burden on the body’s organs.
Water for Alleviating Common Symptoms
Hydration provides direct relief for several uncomfortable symptoms associated with colds and the flu. The body naturally produces mucus to trap debris and pathogens in the respiratory tract. When you are dehydrated, this mucus becomes thick and sticky, which can worsen congestion and make coughs less productive.
Drinking fluids helps to thin the mucus, allowing it to flow more easily and be cleared from the nose and chest. Warm liquids, such as herbal tea or clear broth, are effective because the heat and steam can help soothe irritated mucous membranes and temporarily ease nasal congestion. When you have a fever, the body loses fluid through increased sweating. Replacing these lost fluids is necessary to help the body maintain its temperature control system and prevent more severe dehydration.
Signs That You Need More Fluids
Check your hydration status by observing the color of your urine. Properly hydrated urine should be pale yellow or nearly clear, indicating a healthy balance of water and waste products. If your urine is dark yellow or amber, you need to increase your fluid intake.
Other physical signs can also indicate a fluid deficit, especially when you are sick and losing fluids from symptoms like diarrhea or vomiting. Feeling excessive thirst, having a dry mouth, or noticing your skin is dry and less elastic are all indications of dehydration. You may also experience persistent fatigue, dizziness, or lightheadedness, which can occur because of a drop in blood volume. Sip fluids consistently throughout the day, rather than drinking large amounts all at once, which helps maintain a steady fluid balance.
What to Drink Besides Plain Water
Other beverages can provide additional benefits when you are ill. Electrolyte solutions, such as oral rehydration salts or commercial sports drinks, are helpful if you have experienced significant fluid loss from vomiting or diarrhea. These solutions contain a balance of sodium, potassium, and other minerals that help the body absorb and retain water more effectively than water alone.
Clear broths, such as chicken or vegetable broth, serve a dual purpose by providing fluids, sodium, and sometimes calories when a reduced appetite makes eating difficult. The warmth of the broth also contributes to symptom relief by helping to break up mucus.
While diluted fruit juices can offer some fluid and an energy boost, they should be consumed in moderation due to their high sugar content, which can sometimes worsen diarrhea. Fluids to avoid or limit include those with excessive caffeine, like coffee or black tea, and alcohol, as both can act as diuretics and potentially increase fluid loss.