Staying hydrated is always necessary to live your best life, but it's especially important to drink enough water when you’re sick! Water makes up 50 to 70% of your body weight. So when you’re snotty, can't keep your lunch down, or make frequent trips to the bathroom, you’re becoming more and more dehydrated.
Prioritizing hydration is super important if you’re fighting a cold or flu virus. But, here's the catch: getting enough fluids can be tough when you’re sick. Here’s how to stay hydrated when you're not feeling your best.
WHY IS IT IMPORTANT TO STAY HYDRATED WHEN YOU’RE SICK?
If you’re home sick with the flu or other illness, it can be tough to drink enough fluids to stay hydrated. Symptoms like diarrhea, vomiting, and sweating from a fever all dehydrate your body.
Common signs of dehydration include:
- Extreme thirst
- Dry mouth
- Dark-colored urine
- Fatigue
- Headache
- Dizziness
- Peeing or sweating less frequently
DO COLDS DEHYDRATE YOU?
Even a mild cold can dehydrate you! Colds are one of the most common illnesses that cause an uptick in mucus production, causing a runny or stuffy nose. Snot is mostly water so while your nose runs like a faucet or your head pounds with congestion, you’re actively losing fluids.
Feeling uneasy and having a sore throat can also make you lose your appetite, increasing the struggle to stay hydrated.
HOW MUCH WATER TO DRINK WHEN SICK WITH FLU OR COLD
Doctors always preach about getting enough fluids when you’re sick, but how much water do you actually need? Daily fluid intake depends on your body type and size, but the general recommendation is eight 8-ounce glasses of water a day.
This includes fluids from other beverages and foods! When you’re sick, most experts agree you need to up your fluid levels—so aiming to drink a little more than your daily intake is a good place to start if you’re dehydrated.
Want recommendations tailored more for your body size? The U.S. National Academies of Sciences, Engineering, and Medicine recommend men drink 15.5 cups (3.7 liters) and women drink 11.5 cups (2.7 liters) of fluids daily.
HOW DOES STAYING HYDRATED HELP A COLD?
Drinking lots of water doesn’t necessarily make you heal any faster or "flush” out a cold, but hydration does support a healthy body. Your body needs water to maintain a normal body temperature, lubricate your joints, protect tissues, and help you get rid of waste.
Since you need to replenish lost fluids when you’re sick, it’s especially important to stay hydrated to help your body fight off illness. Severe dehydration can be life-threatening. It’s important to seek medical attention if you:
- Can't keep any fluids down
- Feel dizzy, confused, or weak
- Haven’t peed
- Experience rapid breathing
HOW TO HYDRATE FAST WHEN SICK
Ready, set, hydrate! Drinking plenty of fluids isn’t a race when you’re sick, but making a hydration plan is essential to hydrating quickly. Just remember, these hydration tips are great for mild dehydration cases. If you have any signs of severe dehydration, it’s time to seek medical attention.
Here’s how to replenish your fluids ASAP.
USE A TUMBLER
The best way to rehydrate when you're sick is to have a large tumbler you can easily sip from and refill. Shop our collection of tumblers and stay hydrated today!
SIP OFTEN
Take small, frequent sips when you’re sick—especially if you’re nauseous. Chugging water is a fast track to an upset stomach. To remind you when to sip, set a phone reminders throughout the day to take a swig.
TRY OTHER FLUIDS
If water isn’t your thing, or it’s just not palatable when you’re sick, reach for other hydrating foods and drinks. Some great alternatives to drinking water include:
- Ginger ale
- Coconut water
- Sports drinks
- Watermelon
SOOTHE YOUR THROAT
If you have a sore throat that burns every time you swallow, drinking hot or cold beverages can soothe and hydrate. Great hydrating foods and drinks that double as sore throat relief include:
- Hot tea
- Clear broth or soup
- Popsicles
- Ice chips
BALANCE YOUR ELECTROLYTES
Sports drinks are especially helpful for replenishing electrolytes like sodium, potassium, and magnesium when you’re sick. When you lose fluids, you also lose electrolytes. These minerals are important for hydration and muscle function. Try drinking sports drinks or adding electrolyte powders to water for even more hydrating power.