We’ve all (hopefully) gotten used to the idea that immune support is essential by this point. Nevertheless, the cold and flu season can sneak up on you no matter how well you take care of yourself. Do not become alarmed if a runny nose or scratchy throat appears out of the blue. You can get back on track with enough rest and water.
When you’re sick, you’ll hear over and over again, “Drink lots of water.” It’s true. When you’re trying to recover, your body needs extra hydration.
But what specifically ought to go in your glass? Some drinks are great for relieving symptoms, while others can make them worse. When deciding what to drink, bear these suggestions in mind.
What to Drink When You’re Sick: 8 Alternatives
Recommended Water
Hot Water
Of course, the best place to start when hydrating is almost always with water.
In order to rehydrate the mucous membranes in the mouth and nose, Roxanna Namavar, D.O. says are the body’s first line of defense against viruses. “If they become dehydrated, they can’t produce their moist coating, which prevents viruses and bacteria from adhering to tissue,” she previously wrote for mbg. Water should be simple to stomach if you’re feeling queasy because it is naturally caffeine- and sugar-free and has neither of those flavors.
Related: How Much Water Should An Elderly Person Drink a Day? – Elder VIP
Honey Water
Honey dissolved in water might be the next best thing if you don’t feel like adding it to your regular oatmeal or toast. Studies have demonstrated that at least 2 tablespoons of honey may be as effective at relieving coughs and enhancing sleep as cough medications or placebo effects.
According to registered dietitian Titilayo Ayanwola, MPH, R.D., the antioxidants in honey help lessen the oxidative stress that free radicals cause to the body., Earlier, L.D. “Through this mechanism, honey can contribute to reinforcing our immune system and could potentially shorten the length of a cold,” she says.
Coconut Water
“Coconut water is high in electrolytes like potassium, sodium, and magnesium,” These electrolytes, according to Michalczyk, can support fluid balance regulation, hydration maintenance, and even proper muscle function. All in all, she says, this makes it a fantastic beverage choice for anyone who needs to replace electrolytes lost due to diarrhea, vomiting, and general dehydration.
Lemon Water
Water is healthy on its own, but if you want to add a little flavor and boost your immune system, squeeze a little lemon into your glass of water. Lemon is an excellent source of vitamin C and can aid in the reduction of inflammation, the scavenging of free radicals, and the enhancement of white blood cell counts.
Recommend Tea
Ginger Tea
According to the National Center for Complementary and Integrative Health, ginger has long been used to treat nausea, diarrhea, and other gastrointestinal complaints like stomachaches. According to registered dietitian Maggie Michalczyk, R.D., the numerous anti-inflammatory properties help to ease digestive upset.
Green Tea
Green tea is high in antioxidants called polyphenols, which help give the immune system a boost. “Polyphenols are potent plant antioxidants that help protect the body against free radicals,” Michalczyk says. “Even catechins, a type of polyphenol, have been shown in some studies to potentially kill some viruses.”
One specific catechin (epigallocatechin gallate or EGCG), has been shown to be about 100 times more potent than the antioxidant power of vitamin C and 25 times more than vitamin E, registered dietitian Natalie Butler, RDN, L.D.
This study demonstrates just how much more powerful the effects of green tea could be because those two nutrients have such a significant impact on the immune system response.
Herbal Tea
“Herbal teas like elderberry, ginger, and echinacea, contain different plant compounds that can help with inflammation, help boost the immune system, and, of course, soothe the throat,” Plus, Michalczyk adds, they don’t contain caffeine, so they won’t interfere with any necessary naps.
“They instead promote calmness, relaxation, and rest,” she says, “which we know is important to help our immune system recover or get over being sick.”
Bone Broth
When you were a child sick, your parents fed you chicken noodle soup for a reason. “Broth has been recommended for thousands of years as a restorative beverage,” Cording asserts, and with good cause. According to studies, broth can ease the signs of upper respiratory infections and help clear nasal passages.
“Aside from helping replenish fluids and electrolytes, bone broth is a great way to incorporate a gentle source of protein into your day when you may not feel up to eating much,” Cording adds.
What Not to Drink When You’re Sick?
You won’t be able to recover from the flu or cold with the aid of these beverages, and some may even be harmful.
- Fruit juices. Juice may seem like a good idea, especially for kids, but like sports drinks, the majority of juices have a lot of added sugar. Orange juice, which contains citrus, can aggravate sore throats as well. Try adding a splash or two to a cup of water instead of a glass of juice if that is all your child will drink.
- Sports drinks. They don’t really do much to improve your mood, but they can be helpful if you’re severely dehydrated. They are also very sugary. You can hydrate without the extra sweetness with other beverages.
- Alcohol. You become dehydrated, and some symptoms, such as nausea, headaches, and body aches, may get worse as a result. Additionally, alcohol can reduce your body’s ability to fight off infections. So save that hot toddy for after you feel better.
- Coffee. Why not get your recommended daily intake of caffeine if you’re going to sip on something hot? False, try to stick to drinking water and nourishing soups.
- Ginger ale. The natural form of ginger may have some anti-cold and anti-flu properties, but this carbonated, sugary version won’t provide much relief. Any kind of soft drink contains very little of the vitamins, minerals, and electrolytes you need to stay healthy. Get your ginger in a mug of hot tea instead.
Final Thoughts
Consider putting some of these drinks in your shopping cart the next time you visit the supermarket (and possibly taking some of the less appealing ones out). Consider including some of these immune-boosting foods in the mix as well while you’re at it. It’s never too early to start getting ready for the upcoming cold and flu season.
