Whether you’re suffering from a viral or bacterial infection, not getting enough fluids can quickly turn a standard cold into something more serious. Vomiting and diarrhea—two symptoms of the cold and flu—can make it more difficult for your body to retain water properly.

When your body doesn’t get enough fluids, you may develop dehydration. Signs of dehydration include dizziness, tiredness, dry mouth, muscle cramps, and fever. When left untreated, this condition can become life-threatening.

Knowing what to drink when you’re sick can help avoid dehydration when you have a cold or the flu. Plain water is vital to our health, but it doesn’t incorporate electrolytes, which are essential to bodily processes, including nerve and muscle function, fluid balance, and blood pressure stabilization. 

Electrolyte drinks deliver the hydrating power of water with the vital balance of electrolytes to support your immune system and keep your body running efficiently, even when sick.

Why Hydration Matters When You’re Sick

If you’ve ever been to the doctor with a cold or the flu, you’ve heard their recommendation to drink lots of water. But why is water so important when we’re sick?

Nearly 60% of the human body is water, making it a key building block of cells and organs and playing an essential role in our overall health. The body requires water and electrolytes for nearly every process—from regulating internal body temperature and lubricating joints to digestion and brain function.

When you’re sick, your immune system works overtime to fight bacteria, viruses, and fungi. It also needs water to carry out this process—and the more water, the better. 

If you’re experiencing vomiting or diarrhea, getting enough water and electrolytes is even more important because both symptoms can cause excess fluid loss, leading to dehydration.

What to Drink When You’re Sick

Electrolyte Drinks

Electrolyte drinks are the best way to hydrate when you’re sick. DripDrop’s electrolyte drink mix is specially formulated to initiate a hydration shortcut. With the right amount of sodium and glucose, DripDrop allows the body to absorb fluids and electrolytes quicker than plain water. It’s also packed with essential vitamins and minerals like potassium, magnesium, and zinc. When you’re sick, DripDrop’s fast hydration is key to replenishing the body's fluids and electrolytes to fight off the cause of your sickness.

Water

Water is the foundation of life, fueling nearly every biological process in our bodies. But water would not be able to do its job without electrolytes. When you’re sick, use the 8x8 rule, which recommends eight 8-oz glasses of water per day. If you’re experiencing vomit or diarrhea, be sure to drink more than the recommended daily amount to ensure that you’re replenishing your body. If you’re unsure of your hydration level, use a urine color chart as a guideline. However, ensure you’re also actively intaking electrolytes through an electrolyte drink or electrolyte-rich foods.

Hot Tea

Warm beverages can soothe a sore throat, warm you up if you’re experiencing chills, and may even boost your immune system. Avoid caffeinated tea when sick, opting instead for caffeine-free or teas with low caffeine content like white or green tea. Though tea is less hydrating than water and electrolyte drinks, tea does have some hydrating impacts. 

Research suggests certain teas are better than others when you’re sick. A study published in Food & Function found that EGCG, a compound in green tea, helps activate important parts of the immune system, making it more effective at fighting off disease.

Tea with fresh ginger is another helpful hot drink when you’re sick. Ginger contains antioxidants and has anti-inflammatory effects that help reduce swelling from a sore throat. Add a slice of lemon, which contains vitamin C. Studies show that vitamin C may help reduce the severity and duration of colds.

Juices

Some fruit and vegetable juices can have positive impacts, though these drinks are often full of sugar, which can lead to dehydration and other health impacts.

One study noted increased immune function in men who drank tomato or carrot juice, which they attributed to plant pigments that give these vegetables their bright colors. Orange juice is also packed with electrolytes, including potassium and vitamin C. A single serving of orange juice contains 138% of your daily recommended vitamin C amount. Research suggests vitamin C may effectively reduce the severity of cold symptoms.

While juices can help you consume essential antioxidants and other nutrients, their high sugar content can have negative impacts. To help reduce cold symptoms, limit juice consumption and drink plenty of water and electrolytes.

Smoothies

Smoothies are a good way to get nutrients and vitamins while replenishing valuable fluid stores. Use nutrient-rich foods like berries, nuts, and seeds in your smoothies, or add spinach, beets, and avocados. The nutrients from these foods may help support the immune system.

Smoothies can also help ease a sore throat by providing a cooling effect. The cold temperatures can help decrease the swelling and inflammation that cause irritation.

Foods That Help Hydration and Recovery

Eating the right foods can also help you stay healthy and boost your immune response. In addition to the best drinks to sip when you have a cold, here are some foods to try.

Chicken soup or vegetable soup can replenish electrolytes like sodium that your body needs to stay hydrated. Plus, the warm, soothing dishes can provide sore throat relief or calm feelings of nausea.

Eating a BRAT diet can help you get nutrients without irritating your stomach if your symptoms include vomiting and diarrhea. BRAT is an acronym for banana, rice, applesauce, and toast. These foods offer nutrition but are gentle on the digestive system so they won’t cause further irritation the way dairy or acidic foods can.

Preventive Measures for Cold and Flu Season

Winter brings cozy nights by the fire—but it also increases the risk of colds and other illnesses, like the flu. This season, follow some of these tips to reduce your chance of catching a cold:

• Wash your hands often to reduce exposure to germs.

• Get plenty of sleep to help support immune function.

• Eat a nutritious diet with immune-supporting antioxidants, vitamins, and minerals.

• Drink plenty of fluids, including electrolyte drinks, to stay hydrated and help your body to function at its best.

• Reduce frequent stress by integrating relaxation techniques and physical exercise.

• Wear layers in cold weather to reduce exposure to the cold, but incorporate moisture-wicking clothing to avoid sweating too much.

Stay Hydrated, Stay Healthy

Whether you have a sore throat, chest congestion, or a cough, drinking the right fluids can help reduce symptoms and recover more quickly. An electrolyte drink like DripDrop is designed to hydrate fast with a precise ratio that speeds up fluid and electrolyte absorption. This means your body replenishes fluids faster than plain water. Packed with vital electrolytes that support immune function and other bodily processes, DripDrop is more than an affecting hydration tactic—it’s a delicious drink.