Influenza, commonly known as the flu, is a respiratory illness caused by a virus that infects the nose, throat, and lungs. When the body fights this infection, symptoms often lead to significant fluid loss. Fever, sweating, vomiting, or diarrhea quickly deplete the body’s fluid reserves. Maintaining fluid intake is the most important self-care measure to prevent dehydration, which can worsen symptoms like fatigue and headaches. Replenishing lost fluids helps the body regulate temperature and supports immune function.
The Foundation: Prioritizing Hydration
The most effective way to address increased fluid demand is by consistently drinking plain water. Small, frequent sips are easier for the body to absorb than large volumes consumed all at once, especially if nausea is present. Keeping the body hydrated also helps thin mucus secretions, which can ease congestion and make breathing more comfortable.
Clear broths, such as chicken, vegetable, or beef, offer excellent hydration and additional benefits. These savory liquids provide sodium and other trace minerals that help the body retain fluid more efficiently than water alone. The broth also delivers a small amount of easy-to-digest calories and nutrients, which is helpful when a low appetite makes eating solid food difficult.
Diluted 100% fruit juice can be included, but must be mixed with water to reduce its sugar concentration. Excessive sugar intake can sometimes draw water into the digestive tract, potentially leading to or worsening diarrhea. Dilution helps mitigate this effect while still providing some flavor and small amounts of vitamins.
Restoring Balance: Electrolyte-Rich Options
When fluid loss is severe due to persistent fever, heavy sweating, or significant gastrointestinal symptoms like vomiting or diarrhea, replacing electrolytes becomes necessary. Electrolytes are electrically charged minerals, such as sodium and potassium, that are lost along with water and are necessary for proper nerve and muscle function. Simple water alone cannot replace these lost salts.
Oral Rehydration Solutions (ORS) like Pedialyte are specifically formulated with a precise balance of sugar and salts for optimal fluid absorption. The small amount of sugar in an ORS is necessary to help the intestines absorb the sodium and water. These solutions are the gold standard for combating moderate dehydration.
Low-sugar or traditional sports drinks diluted with an equal amount of water can serve as an alternative source of electrolytes. Coconut water naturally contains potassium, making it an option for mineral replacement, though it is lower in sodium than a dedicated ORS. In cases of severe fluid loss, using any of these options helps restore the body’s internal balance and prevent complications.
Soothing Relief: Warm Drinks for Symptoms
Certain warm drinks provide comfort and directly address common flu symptoms. The warmth and steam from hot beverages act as a natural decongestant, helping to loosen mucus and clear nasal passages, offering immediate relief from congestion.
Herbal teas, especially decaffeinated varieties like chamomile or peppermint, are excellent choices. Adding honey to warm tea has been shown to help suppress coughing by coating the throat. A squeeze of lemon juice can be included, which may also help coat the throat and provide a refreshing taste.
Ginger tea is particularly useful for nausea or stomach upset. Ginger is known for its anti-nausea properties and can be prepared simply by steeping slices of fresh ginger root in hot water. The warm liquid and the herbs work together to provide both hydration and targeted symptom relief.
Which Drinks to Limit or Skip
While staying hydrated is crucial, certain beverages can actually hinder recovery and should be avoided or severely limited. Alcoholic beverages are strong diuretics, meaning they increase urine production and promote dehydration. Alcohol can also interfere with immune function and may worsen symptoms like headaches and body aches.
Highly caffeinated drinks, such as coffee and energy drinks, are also diuretics that accelerate fluid loss. The stimulating effects of caffeine can also disrupt rest, which is necessary for recovery.
Drinks that are very high in sugar, including most regular sodas and undiluted fruit juices, should be avoided. The high sugar concentration can pull water into the intestines, which can lead to or aggravate diarrhea. Additionally, highly acidic juices, such as some citrus varieties, may irritate an already inflamed and sore throat.