However, it’s important to choose the right kinds of drinks, as certain beverages can actually be dehydrating for the already weakened body. The absolute best choice is sipping on some plain room temperature water, warm herbal tea, or ginger tea to warm up the throat, as these drinks provide plenty of hydration and antioxidants. 

What about the quintessential vitamin C rich orange juice, you say? Doctors actually recommend avoiding it when you’re sick, as juices can be quite high in sugar, which, in turn, can cause diarrhea that further dehydrates the body. Other sugary drinks, such as energy drinks, sweet tea, and soda are best avoided as well. 

Alcohol and caffeinated beverages, such as coffee, tea, and sports drinks are off the table, too. As Alpert, a certified dietitian, stated in an interview, “Not only are caffeinated beverages very dehydrating to the body but drinking these beverages as a replacement for hydrating drinks puts you even further behind on your overall hydration status." If you drink coffee every day, try limiting your intake to just one cup a day when you’re sick and drink plenty of water afterward.

Although dehydration is a major concern when you’re sick and it should be the top priority, the recovery process also drains your body from necessary nutrients at a quicker rate, and symptoms like muscle aches and fatigue are evidence of that. Therefore, it’s our job to get as many beneficial nutrients back into our bodies in order to feel better as soon as possible.

This doesn’t mean that you have to eat all the time. After all, you may be nauseous, and getting food to stay in the stomach may be difficult as is, so don’t push yourself. Instead, look for specific nutrient-dense foods instead of junk foods and snacks. Dr. Charles Peters recommends foods like chicken soup, leafy greens, yogurt, oatmeal, broccoli, pepper, and horseradish in a statement. Here’s why:

• Chicken soup or broth- soups are not just easier to slurp down when you’re feeling ill, but they’re also full of beneficial nutrients and water that will help replenish and rehydrate your system. Be careful with canned soups, though, as most of them are too high in salt, and hence, dehydrating, so opt for low-sodium options if you have to get canned soup.
   
• Plain white yogurt - not only is it pleasantly cooling for an inflamed throat, but yogurt is also a great source of proteins, vitamins, and minerals (calcium and zinc), so it can replenish the much-needed nutrients in your body. Yogurt also contains probiotics, which will help with digestion, therefore, it’s a great choice for those who feel sick on their stomach when they have the flu as long as you’re sticking to sugar-free plain white yogurt, of course.

• Fruit and veggies - particularly leafy greens like spinach or kale, as well as broccoli, bell peppers, berries, apples, and mangoes - are full of vitamins and antioxidants that help you fight the cold. An added bonus is that most of these foods you can just eat as-is or blend up into a smoothie, no cooking required.
   
• Oatmeal - easy and quick-to-make, oats will fill you up in no time and alleviate any digestive discomfort, too, as they have plenty of fiber.
   
• Foods with a bit of spice, such as horseradish or ginger can clear up your airways if your nose is feeling clogged.

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Related Article: 12 Common Myths about Colds and the Flu
 

Foods to Avoid When You’re Feeling Ill

If you like to have your chicken soup with a few saltine crackers on the side, or you’re really eating as many citrus fruits as you can when you’re sick, we have bad news for you - both of these habits may be hindering your recovery or just make the process of recovering more difficult than it has to be. Here are the foods you should avoid when you have the flu, and why:

• Acidic foods, such as citrus fruits or tomatoes, are not the best choice for those who are experiencing nausea and stomach flu, according to experts. These foods may cause heartburn and could hurt your throat.