How to Stay Hydrated with the Flu

Last Updated: August 25, 2021 References

You’ve probably heard the same cardinal rules every time flu season rolls around: get lots of rest, and stay hydrated.^{[1]
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Research source} Since the human body is mostly water, we need plenty of fluids to keep ourselves in top shape—especially when dealing with the flu.^{[2]
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Trustworthy Source
FamilyDoctor.org
Family-focused medical advice site run by the American Academy of Family Doctors
Go to source} Here a few tips and suggestions to help you along your road to recovery.

Method 1

Method 1 of 12:
Drink 64 fl oz (1.9 L) of fluids each day.

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This may sound like a lot, but your fluids can come from food and drinks. Throughout the day, do your best to drink plenty of fluids and eat lots of hydrating foods, which will keep you from getting dehydrated.^{[3]
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- Experts recommend sipping on clear liquids, like water—these might be a little easier to stomach at first.^{[4]
  X
  Trustworthy Source
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source}
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Method 2

Method 2 of 12:
Take small sips if you feel nauseous.

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Drinking too much at once may lead to more vomiting. There’s no need to rush. Focus on rehydrating at a slow, steady pace that feels manageable for you.^{[5]
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- You might have an easier time sucking on ice chips or ice pops.

Method 3

Method 3 of 12:
Rehydrate with water.

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Water is the best thing to drink when you’re recovering from the flu. Your body is working really hard fighting the flu, and water helps you stay nourished and hydrated as you get better.^{[6]
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- If you aren’t a fan of regular water, infuse it with fresh fruits and veggies, like strawberries, cucumbers, or lemon slices.^{[7]
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Method 4

Method 4 of 12:
Suck on some ice chips.

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Sipping drinks may not be appealing if your stomach is upset. Instead of pouring yourself a glass of water, suck on some ice chips instead. This way, you can focus on rehydrating without upsetting your stomach.^{[8]
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Method 5

Method 5 of 12:
Sip on some hot tea.

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Hot drinks can help relieve dehydration as well as congestion. Brew a cup of your favorite, breathing in the steam as you sip the drink. The steam will help loosen up some of the extra mucus stuck in your nasal passages.^{[9]
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Method 6

Method 6 of 12:
Drink flat ginger ale.

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Pour yourself a cup of ginger ale and let it go flat. Once it’s no longer fizzy, sip on the drink to stay hydrated and settle your stomach.^{[10]
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Method 7

Method 7 of 12:
Stock up on oral rehydration solution.

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Drinks like Pedialyte are designed to rehydrate you. Experts agree that while water is the best option, oral rehydration solutions like Pedialyte can also get the job done.^{[11]
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- You can make your own oral rehydration mixture at home! Stir 1 US qt (0.95 L), ½ tsp (2.9 g) of salt, and 6 tsp (25 g) of sugar to make your own homemade Pedialyte!^{[12]
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Method 8

Method 8 of 12:
Dilute some fruit juice.

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Juice is a bit too sugary on its own. Instead, fill a glass halfway with your favorite fruit juice, and then fill the other half with water.^{[13]
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Trustworthy Source
MedlinePlus
Collection of medical information sourced from the US National Library of Medicine
Go to source}
- Juice is a great way to motivate younger kids to stay hydrated.

Method 9

Method 9 of 12:
Sip on broth or chicken soup.

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Broth and soup help boost your sodium levels. As an electrolyte, sodium helps your body retain fluids, which is very useful as you recover from the flu.^{[14]
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- Broth and soup may not be a great option if you’re on a low-sodium diet.
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Method 10

Method 10 of 12:
Lick a popsicle.

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Fruit-based popsicles are a fun way to change up your hydration schedule. Check the label to make sure your frosty treat is made with fruit juice, so you can enjoy the hydrating benefits.^{[15]
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Method 11

Method 11 of 12:
Stay away from dehydrating drinks.

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Caffeinated and alcohol can make your dehydration worse. Some people find that these drinks make your stomach-related symptoms more severe.^{[16]
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Research source} Additionally, drinks like alcohol and coffee can raise your fluid loss, making your dehydration even worse.^{[17]
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Method 12

Method 12 of 12:
Watch for signs of dehydration.

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Some common symptoms are cramping muscles and a high pulse. You may also feel lightheaded, and/or see dark urine after you use the restroom. If you notice any of these signs, drink more fluids throughout the day.^{[18]
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Warnings

Stay away from milk during your flu recovery. Milk may make your nausea worse, and it can be hard for your body to break down.^{[20]
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