When the body fights infection, maintaining fluid balance is paramount to recovery. Illnesses often cause increased fluid loss through symptoms like fever-induced sweating, vomiting, or diarrhea, quickly resulting in dehydration. Fluid deficits disrupt the body’s ability to regulate temperature, transport nutrients, and allow immune cells to function optimally. Replacing lost fluids is the most important action to support the body’s natural healing process during sickness.
Essential Beverages for Rehydration
Plain water remains the most fundamental and effective fluid for rehydration, but it must be consumed frequently in small amounts to be tolerated, especially with stomach upset. While water replaces volume, severe fluid losses from vomiting or diarrhea also deplete the body of electrolytes, such as sodium and potassium, which maintain cellular function. Therefore, plain water alone may not be sufficient for moderate dehydration.
Oral rehydration solutions (ORS) are specifically formulated to address this electrolyte imbalance, containing a precise ratio of sodium, potassium, and glucose. The small amount of glucose in ORS is necessary to help the small intestine absorb water and sodium more efficiently through a co-transport mechanism. This composition makes ORS significantly more effective than plain water or high-sugar drinks for quickly correcting dehydration caused by gastrointestinal illness.
Clear broths, such as chicken or vegetable stock, provide an easily digestible source of both fluid and electrolytes. They are particularly rich in sodium, which is often lost during illness, and the warmth can be soothing to a sensitive stomach. Broths offer a gentle way to replenish salts and water. Coconut water also serves as a natural source of electrolytes, being particularly rich in potassium.
Drinks That Soothe Specific Symptoms
Beyond simple fluid replacement, many warm beverages offer symptomatic relief for common cold and flu discomforts. Warm liquids help to loosen and thin mucus, which eases nasal congestion and makes it easier to clear the airways. The heat itself can be comforting and may temporarily soothe an irritated throat.
Herbal teas are excellent choices for symptom relief, with specific varieties offering targeted benefits. Ginger tea is often used to help settle an upset stomach and ease nausea. Peppermint tea contains menthol, which may help to coat the throat and provide a mild numbing sensation to reduce soreness.
Adding honey to a warm drink, such as herbal tea or lemon water, can help coat the throat, acting as a natural cough suppressant. Honey can improve nighttime cough symptoms and sleep quality in children over the age of one. A simple mixture of warm water and lemon provides hydration, while the lemon’s acidity may help stimulate saliva production, keeping the throat moist.
What to Avoid When You Are Ill
Certain drinks can hinder recovery by worsening dehydration or irritating a sensitive digestive system. Alcohol is a potent diuretic, meaning it increases urine production and causes the body to lose fluid, significantly worsening dehydration. It also interferes with restful sleep and can suppress immune function, delaying recovery.
Caffeinated beverages, including coffee, black tea, and energy drinks, should be limited, as caffeine acts as a diuretic that accelerates fluid loss. While a small amount may not be harmful, relying on them for energy is counterproductive, as quality sleep is the body’s primary recovery tool. Switching to decaffeinated versions or herbal teas is a better approach.
Highly sugary beverages, such as standard sodas, fruit juices high in fructose, and full-strength sports drinks, should be avoided or heavily diluted. The high concentration of sugar can draw water into the intestine, potentially worsening diarrhea and stomach upset. Excess sugar intake may contribute to inflammation and can interfere with immune responses.