The flu body loses water fast through fever, sweating, and a runny nose, so water, warm broth, and rehydration drinks help most while alcohol and caffeine work against you.
Fever raises water needs, while sweating, vomiting, and diarrhea drain fluid further. Fixes are unglamorous: plain water, warm broth, and an oral rehydration solution when intake has been poor. Small sips taken early beat a big glass chugged once you feel awful.
What Are the Best Fluids to Drink With the Flu?
Water is the default first choice, and warm soup or broth earns second. CDC fluid-loss guidance for flu care names water and broth directly, plus rehydration solutions when a person is vomiting or barely drinking.
- Water — replaces fluid without sugar or caffeine; sip all day.
- Warm broth or soup — delivers fluid and sodium, helping your body hold onto water. Chicken soup is the classic for good reason.
- Oral rehydration solutions — pharmacy mixes or ready-to-drink formulas balancing water with measured sodium and glucose, which your gut needs to absorb fluid efficiently. Quebec’s health guidance recommends a rehydration solution — not water alone — when vomiting or diarrhea is ongoing.
- Sports drinks — an option, but high in sugar; a backup, not a staple.
What Should You Avoid Drinking With the Flu?
Alcohol and caffeinated drinks push fluid out instead of replacing it. Caffeine’s stimulant effect does nothing for a body that needs rest.
- Alcohol — dehydrates and can worsen flu symptoms.
- Coffee, tea, and colas — caffeine increases fluid loss, working backwards.
- Sugary sodas and juices — high sugar slows fluid absorption and can sit heavy on a queasy stomach.
| Drink | When It Works | Notes |
|---|---|---|
| Water | Mild flu, sipping all day | Default choice for most people |
| Warm broth or soup | Chills, low appetite, fever | Adds sodium; easy on the stomach |
| Oral rehydration solution | Vomiting, diarrhea, poor intake | Best option when water alone fails |
| Sports drinks | Backup when nothing else is on hand | Often high in sugar — dilute or limit |
| Ice chips or frozen pops | Too weak or nauseated to drink | Counts toward fluid intake |
| Alcohol | Never while sick | Worsens dehydration |
| Coffee, tea, cola | Avoid during the worst days | Caffeine increases fluid loss |
How Do You Get Fluids In When You Feel Terrible?
Sip early and often — small amounts frequently beat large amounts at once, especially with nausea. Start at the first sign of flu, not after you feel wiped out.
If holding a cup is too much work, try a squeeze bottle or straw so you barely lift your head, or let ice chips and frozen pops melt for a slow trickle.
When fluids stay down and appetite returns, choose drinks that also calm a raw throat or settle a sour stomach.
Two groups need a doctor’s input, not guesswork. Older adults and people with kidney problems should ask a clinician about safe fluid amounts while sick, because their bodies handle sodium and water differently. For babies, keep breastfeeding or formula going, and call a doctor if the baby refuses feeds. For children who can’t keep fluids down at all, call a doctor rather than pushing more liquid.
When Should You Call a Doctor?
Watch for dehydration signs rather than a fever number: dark, rare urine, dizziness, and lightheadedness are the standard warnings. Quebec’s health guidance and CDC flu-care material both flag these — especially for a baby refusing feeds, an older adult, or anyone with kidney problems needing fluid guidance.
If vomiting or diarrhea is ongoing, don’t rely on water alone or apple juice by itself. That’s when an oral rehydration solution is indicated, because plain water won’t replace the sodium and glucose your gut needs to pull fluid back in.
FAQs
Can I drink orange juice while sick?
Orange juice is acidic and sugary, which can irritate a raw throat and slow fluid absorption. A small glass diluted with water is fine if tolerated, but water, broth, or a rehydration solution hydrates better. Skip juice entirely if nausea or vomiting is part of your illness.
How much fluid should I aim for each day?
No single number fits everyone, and needs rise with fever and sweating. Sip steadily and check your urine — pale and frequent means you’re keeping up; dark and rare means you need more. Older adults and people with kidney problems should confirm their target with a doctor.
Is Gatorade good for the flu?
Sports drinks can help in a pinch because they contain sodium and some glucose, but most are high in sugar, which can worsen diarrhea and sit poorly on a nauseated stomach. A pharmacy oral rehydration solution is better for vomiting or diarrhea. Use sports drinks only as a backup when nothing else is available.
References & Sources
- CDC Archive. “Tips to Prevent Fluid Loss (Dehydration)” Supports fluid guidance, drinks to avoid, and dehydration warning signs during flu.
- Quebec.ca. “Hydrating and Rehydrating When You Have Gastroenteritis” Supports oral rehydration solutions over water alone for ongoing vomiting or diarrhea.
- Gardening Beyond. “Best Drinks for Flu Recovery” Same-site roundup of tested drink options referenced in the body.