When you’ve got the flu, the only true cure is rest and time—there’s no food or drink that will magically make your symptoms go away. But making sure you’re staying hydrated and eating nutrient-rich foods can help ensure you don’t feel any worse than you already do and may help ease your discomfort and get you back on your feet faster.
Because you may not feel like eating much at all when you’re under the weather, we asked two nutritionists about foods and beverages that go down easy and pack the biggest immunity-boosting, symptom-soothing benefits. Here’s what they recommend–based on research and on their own experiences–adding to your sick-day routine.
Electrolyte beverages
“Staying hydrated is the most important thing when you have the flu, especially if you’re running a fever and sweating, or you’re having trouble keeping food down,” says Denver-based nutritionist Jessica Crandall, RDN, a spokesperson for the Academy of Nutrition and Dietetics. Making sure you’re drinking water is the simplest solution, she says, but adding an electrolyte-rich sports drink or coconut water to your rotation can help guarantee you’re replenishing sodium and potassium as well as fluids.
A flavored beverage may be more appealing than plain water as well, and it might encourage you to drink more. Nutritionists often advise against sugary sports drinks for people who aren’t expending a lot of energy while working out—but if you’re not feeling up to eating solid foods, this may be the easiest way to get in some much-needed calories.
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