Hydration becomes even more important when you’re losing fluids, due to diarrhea or vomiting, registered dietitian Jess Cording, M.S., R.D., CDN, says. We realize the thought of eating or drinking nearly anything can be off-putting when you’re nauseated—but that’s where simple, soothing drinks come into play. While choosing the right drink can help you feel better, avoiding the wrong drink is equally important. One randomized controlled trial, published in the journal Rhinology, says compared to room-temperature drinks, hot drinks are more effective at relieving runny nose2, cough, sneezing, sore throat, chilliness, and tiredness—aka common cold and flu symptoms. Interestingly, the researchers also noticed the physiological responses (activation of airway secretions and salivation) were elicited by a psychological reaction. Functional medicine doctor Amy Shah, M.D., calls these placebo effects “comfort benefits.” While temporarily relieving, hot drinks are not an actual treatment, so there’s definitely some wiggle room. If you feel more inclined to drink something cold while under the weather, that’s OK, too. Chilled water, or even a plain ice cube, can distract the mind from pain or discomfort you’re experiencing in any given moment. That minor stress relief can activate the parasympathetic nerve, increasing saliva production and fighting dry mouth, nutritional psychiatrist Uma Naidoo, M.D., previously told mbg. “With cold water, just like ice baths or cold showers, they can be quite beneficial for the immune system3 in the long term but should not be used when you are acutely ill,” Shah says. Thankfully, drinking something cold is not the same as taking an ice bath, so the “shocking” effects4 shouldn’t be quite as severe. Drinking water can help rehydrate mucous membranes in the mouth and nose, which 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. Plus, it’s inherently flavorless and naturally sugar- and caffeine-free, so water should be easy enough to stomach if you’re feeling nauseated. “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.” One specific catechin (epigallocatechin gallate or EGCG), has been shown to be about 100 times more potent than the antioxidant power of vitamin C6, and 25 times more than vitamin E, registered dietitian Natalie Butler, RDN, L.D., writes for mbg. Since those two nutrients 7already7 play powerful roles in the immune system7 response, this study shows just how much greater the effects of green tea could be. The antioxidants in honey also help reduce oxidative stress brought on the body by free radicals, registered dietitian Titilayo Ayanwola, MPH, R.D., L.D., previously told mbg. “Through this mechanism, honey can contribute to reinforcing our immune system8 and could potentially shorten the length of a cold,” she says. “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. Along with the greater health benefits of this golden spice, sipping on turmeric tea helps the body relax and unwind, Chaudhary says, which can promote necessary rest when ill. Bonus tip: Adding black pepper to the mix can help with optimal nutrient absorption11. “If you are used to having caffeine, consider matcha tea as an alternative to coffee,” she suggests. “That will still offer some caffeine, but less than coffee.” For anyone seeking the stomach-soothing comforts of ginger, she recommends ginger tea instead. And to replace fruit juice? “Consider a smoothie with some protein added,” Cording suggests. Even so, alcohol can lead to increased inflammation, and internal medicine doctor Julia Loewenthal, M.D., previously told mbg, “Chronic alcohol use suppresses immune function12.” Bottom line: Next time you take a trip to the grocery store, consider adding a few of these drinks to your cart (and potentially removing a few of the less ideal beverages). While you’re at it, consider introducing a few of these immune-boosting foods to the mix as well. As cold and flu season approaches, you can never be too prepared.
