4 Best Drinks When You're Sick With a Cold or Flu - Water Wisdom - Mayu Water Blog

4 Best Drinks When You're Sick With a Cold or Flu

Explore our guide to the best drinks for when you're sick with the flu. Is ginger ale good for colds? Let's find out!

a woman in a red shirt smiling at the camera
By Marianne Rocha Taglione
Lucia Gcingca
Edited by Lucia Gcingca

Published May 8, 2024.

A sick man sitting on a couch wrapped in a blanket with a glass of water.

Dehydration can worsen cold and flu symptoms, making you feel even worse. This is because fever, coughing, and sweating can deplete your body's fluids. This is why drinking plenty of fluids helps treat colds and flu. And drinking the right fluids is your key to a speedy recovery.

We explore the best drinks for when you're sick. From trusty go-to's like ginger ale and to more innovative solutions like electrolytes and structured water.

Best Drinks When You’re Sick

  1. Water
  2. Lemonade
  3. Ginger ale
  4. Electrolyte drinks

» Learn how to choose the healthiest types of water to drink

Why Staying Hydrated is Essential During Colds and Flu

When we're sick, our bodies are working hard to fight off the virus. Dehydration can make this process more difficult, leading to a longer recovery time and worsening symptoms like fatigue, congestion, and headaches.

These are usually worsened by illness since you usually don't feel like eating or drinking anything. Here's how staying hydrated helps:

  • Thins mucus: Adequate fluid intake helps thin mucus in the respiratory passages, making it easier to expel—reducing congestion and coughing.
  • Combats fever: Sweating is a natural way for your body to regulate temperature. Fluids help you sweat effectively, lowering your body temperature and reducing fever.
  • Boosts energy levels: Dehydration can lead to fatigue and sluggishness. Drinking plenty of fluids helps maintain energy levels and keeps you feeling your best.

» Discover the best water types to drink to recover from dehydration

4 Best Drinks That Help You When You’re Sick

1. Water

Water is the foundation of hydration, and even more crucial when you're sick. It helps soothe a lot of cold and flu symptoms while improving breathing. Aim to drink plenty of fluids throughout the day, even if you don't feel particularly thirsty.

To enhance your cellular hydration deeper, you can use the Mayu Swirl, which restructures and aerates water back to a pure state with no chemicals, making it healthier than tap and bottled waters.

Mayu Swirl - three best and most stunning bedside table glass carafes

MAYU Swirl

Water structuring carafe for optimal hydration

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100% grade A borosilicate glass; hand-made porcelain base


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1.5L / 51 Oz


Two years

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The MAYU Swirl water structuring carafe harnesses the gentle power of the spiral motion to deliver reoxygenated, rebalanced, and rejuvenated living water that tastes great and provides long-lasting hydration.

Unlike ordinary water pitchers, the MAYU Swirl employs innovative vortex technology that restores water molecules to their natural form, allowing better absorption into your body's cells and ensuring delicious-tasting water.

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Fun fact: Structured water is similar to uncontaminated natural water found in glaciers.

2. Ginger Ale

Ginger ale is good for a cold because ginger has anti-inflammatory properties that can provide relief for sore throats and congestion. Additionally, the combination of ginger and carbonation—typical in ginger ales—can help alleviate an upset stomach and reduce feelings of nausea.

A wooden tray filled with ginger next to a pitcher of ginger ale - Is Ginger Ale Good for Colds

To make ginger ale even more potent against the flu, you can add honey and lemon to help soothe a sore throat.

It's best to opt for ginger ale with natural ingredients such as fresh ginger juice or real ginger extract, low sugar content, and no artificial sweeteners. This is because these sweeteners can aggravate symptoms like diarrhea.

Tip: You can make your own ginger ale with fresh ginger, carbonated structured water, and natural sweeteners like honey. This way, you reduce sugar intake compared to store-bought options.

» Explore how to stay hydrated when you're sick

3. Lemonade

Natural juices are also great options to help with fluid intake, and among them is lemonade. You may wonder, "Is lemonade good for the flu?". The answer is yes!

A cutting board topped with sliced lemons and a knife - Best Drink for Cold and Flu

Lemonades are abundant in citric acid, vitamin C, and polyphenols, which can boost immunity and provide relief from fatigue and cold-like symptoms, such as headaches. Regular lemonade consumption can accelerate your recovery process.

Additionally, drinking lemonade can reduce flu-related nausea because of the neutralizing citric acid it contains.

» Need more options? Check out these caffeine-free alternatives to energy drinks

4. Electrolyte Water

When battling the flu or a cold, your body loses alot of essential electrolytes. Research shows that electrolyte water, or electrolyte drinks like Gatorade, can restore hydration levels faster than traditional water. Electrolyte water helps maintain optimal bodily functions, even during illnesses like flu or a stomach virus.

However, Gatorade contains a high sugar content, so may not be suitable for individuals with certain dietary restrictions or health conditions, like diabetes.

Tip: For a healthier option, consider MAYU Minerals l Electrolyte Drops. These drops ensure the swift absorption of high-quality minerals like magnesium, potassium, and zinc into the body.

» Check out ways to add electrolytes to drinking water for max hydration

Accelerate Your Recovery With Healthy Beverages

By choosing beverages that keep your body hydrated, you can alleviate the discomfort caused by the flu and boost your immune system for a speedy recovery. From structured water with the MAYU Swirl to electrolyte-enhancing drops, you can balance your fluid levels to help you feel better during illness.

FAQ: Hydrating Drinks for Faster Cold and Flu Recovery

Is ginger ale good for a cold?

Ginger ale can be helpful! Ginger has anti-inflammatory properties that can soothe a sore throat and ease congestion. However, choose ginger ales low in sugar to avoid worsening other symptoms.

Should I drink lemonade when I'm sick?

Yes, lemonade can be a good choice. Lemons provide vitamin C, which can help with immunity, and the citric acid can help reduce nausea.

What's better for a cold, Gatorade or water?

Water is generally better for hydration. Gatorade tends contain alot of sugar, which can dehydrate you further. If you need electrolytes, consider sugar-free options like MAYU Minerals l Electrolyte Drops.