The Best Way to Stay Hydrated When You Have the Stomach Flu, According to Dietitians
The Best Way to Stay Hydrated When You Have the Stomach Flu, According to Dietitians
The stomach flu, also known as viral gastroenteritis, is a common illness that can leave you feeling drained, weak, and irritable. While it’s a nuisance, staying hydrated is crucial to aid in recovery and alleviate symptoms. In this article, we’ll explore the importance of hydration when you have the stomach flu, how to do it, and provide tips on what to eat and drink to support your body.
Importance of Staying Hydrated When You’re Sick
When you have the stomach flu, it’s easy to feel overwhelmed by symptoms like diarrhea, vomiting, and fever. Dehydration is a common side effect of these symptoms, and it can make you feel even worse. According to Bonnie Taub-Dix, RDN, host of the Media Savvy Podcast and author of Read It Before You Eat It: Taking You from Label to Table, "Being adequately hydrated is essential because the stomach flu often brings diarrhea and/or vomiting that causes fluid losses. This could lead to dehydration, which can not only keep you feeling sicker for longer, but it also can make you feel weak, irritable, and lightheaded."
What to Eat and Drink for Hydration When You Have the Stomach Flu
Electrolytes
Electrolytes are minerals found naturally in foods and drinks, and most of us get plenty through our regular diet. However, when you’re sick and barely eating or drinking, it’s important to replace these minerals to keep your body functioning properly. Taylor Berggren, M.S., RDN, recommends hydrating with electrolytes when you have the stomach flu. Look for drinks that contain major electrolytes like sodium, potassium, and chloride, along with sugar. These components are often lost through diarrhea, vomiting, and fever, and need to be replaced.
Soup
Soup is a great way to replenish lost fluids and electrolytes. Opt for a low-fat, broth-based soup like our Classic Chicken Soup or Instant Pot Vegetable Soup. These soups are gentle on the stomach and can replenish lost fluid and electrolytes. They also contain vitamins and minerals that can support your immune system and promote recovery.
Broth
Broth is similar to an electrolyte drink as it contains both electrolytes and fluid. Berggren recommends bone broth, which contains about 9 grams of protein per cup. This can be gentle on the stomach and provide additional nutrients. Choose from a high-quality bone broth that gels when cold, as this contains collagen, which can aid in gut repair and provide additional soothing benefits for your digestive system.
Tea
Peppermint tea is another good choice as it can alleviate digestive discomfort and relax your gut. According to Ruhs, "When suffering with the stomach flu, Manuka honey is a natural food that I would recommend for its unique antimicrobial, antibacterial, and anti-inflammatory properties." Adding honey to a cup of warm tea can be a soothing way to promote hydration and support recovery.
Applesauce
Applesauce isn’t just for kids; it’s an easily digestible food that can be gentle on your stomach when you have the stomach flu. Made from cooked-down apples without their peel, applesauce is easy to digest and has a high fluid content—it’s nearly 90% water. This makes it a great choice for hydration while you’re recovering. Applesauce also contains carbohydrates, as well as small amounts of nutrients like potassium and vitamin C to provide additional nourishment.
The Best Way to Stay Hydrated
When you’re stuck in bed feeling miserable with the stomach flu, remember it’s temporary. Keeping up with your fluid intake is key to helping you recover as quickly as possible. Grab water, electrolyte drinks, bone broth, and tea before you hit the couch. Focus on taking small, frequent sips of liquids throughout the day to stay hydrated and support fast recovery. As always, seek medical attention if your symptoms worsen or don’t improve.
Frequently Asked Questions
How to hydrate with stomach flu?
Take small and frequent sips of water, electrolyte drinks, broths, or tea to stay hydrated with the stomach flu. Stick to a hydration schedule of drinking liquids every 30 minutes, if possible. Sip through a straw rather than drinking from an open cup.
How long does it take to rehydrate after stomach flu?
Full recovery from dehydration may take a few days, depending on how much fluid was lost. Most people will show improvement within a few hours to a day if hydrating consistently.
Does dehydration make the stomach bug worse?
Dehydration can worsen symptoms of the stomach flu. Sipping fluids and consuming electrolytes is important to reverse dehydration and not prolong the illness.
