How to Stay Hydrated When You Have the Stomach Flu

Ever find yourself clutching your stomach in pain and racing to the bathroom, hoping to make it to the toilet in time? Ugh, we’ve all been there. The stomach flu brings on that dreadful combination of nausea, stomach pain, cramping, diarrhea and vomiting, and it can leave you stuck in bed for days. Officially known as viral gastroenteritis, the stomach flu is an infection of your intestines. In the U.S., there are approximately 20 million cases of viral gastroenteritis each year.

While most of us can manage the symptoms and recover at home without medical treatment, the infection can leave us seriously dehydrated. In this article, we’ll highlight why staying hydrated is critical, how to do it and provide tips on what to eat and drink—even when you feel at your worst.

Importance of Staying Hydrated When You’re Sick

During the most awful days of the stomach flu, you and your bathroom become best friends. At this time, you can feel drained and dehydrated. So what’s going on? “Being adequately hydrated is essential because the stomach flu often brings diarrhea and/or vomiting that causes fluid losses,” says 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. “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,” she explains.

Staying hydrated will help your body fight off the virus, and it will help you feel better while recovering. Mild dehydration can be taken care of by drinking more fluids, but severe dehydration is serious and requires medical help. 

What to Eat and Drink for Hydration When You Have the Stomach Flu

1. Electrolytes 

When you lose lots of body fluids from sweating, diarrhea, vomiting or fever, you’re also losing electrolytes. “I’m a big fan of hydrating with electrolytes when you have the stomach flu,” says dietitian Taylor Berggren, M.S., RDN. 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. 

Electrolytes come in bottled drinks (such as sports drinks), tablets and flavored powders that can be added to water. Look for one that contains 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. Choosing a sugar-containing electrolyte beverage is important, because carbs facilitate both sodium and water absorption, helping you rehydrate more effectively.

2. Soup

“There’s nothing like a soothing, hot bowl of soup,” says Taub-Dix. We couldn’t agree more. Soup supplies nutrients, liquids, electrolytes and a touch of comfort when you’re not feeling your best, all in one bowl. Opt for a low-fat, broth-based soup such as 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. On the other hand, creamy, cheesy or acidic soups, like a creamy bisque or broccoli cheddar, may be harder to stomach while you’re still recovering. Save these soups for when you’re feeling like yourself again.

3. Broth

If your stomach is feeling too queasy to handle solid food, start by sipping some 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. “I enjoy mine slightly warm with a pinch of salt,” she says, adding that a mug of this can feel comforting when a cold drink isn’t appetizing. High-quality bone broths that gel when cold contain collagen, which can aid in gut repair and provide additional soothing benefits for your digestive system. Choose from vegetable, chicken, turkey or beef broth. For bone broth recommendations, check out our list of the 7 Best Bone Broths. 

4. Tea

A cup of tea is one of the most soothing beverages—and a great hydrator. “When you’re not feeling well, you may be more drawn to warm liquids than those on ice. Hot herbal tea can tame your tummy, especially ginger and mint types,” says Taub-Dix. Ginger tea is known for its anti-nausea properties, helping to settle your stomach. Peppermint tea is another good choice as it can alleviate digestive discomfort and relax your gut. 

A bonus addition? Add honey into a cup of warm tea: “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,” says Barbara Ruhs, M.S., RDN, owner of The Market RD. 

5. Applesauce 

Applesauce isn’t just for the 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

You’re tired, groggy and feeling queasy. “Although it feels like a chore to do anything when you’re sick, finding a way to replenish and boost fluid intake is a strategy that can help you recover faster,” says Ruhs. Below are some tips for staying hydrated:

• Find Your Preferred Liquid Temperature: Whether you like liquids at room temperature, hot or cold, Ruhs advises, “Just do it.” When you’ve got the stomach flu, hydrating, regardless of the liquid’s temperature, is important. Drinking fluids that you can tolerate will help you feel better faster. 
• Take Small Sips: Even though you may not feel thirsty, it’s important to take small sips throughout the day. Berggren suggests using a straw, which might be more effective in helping you sip than drinking from an open cup when you’re not feeling well. 
• Start with Clear Liquids: Taub-Dix recommends beginning with clear liquids like broth, water and tea. Gradually progress to thicker liquids like yogurt or a smoothie as your stomach begins to settle. 
• Stick to a Drinking Schedule: Don’t wait until you’re thirsty to drink, as it’s not a good indicator of how much fluid you need when you’re feeling sick, says Taub-Dix. Establish a hydration schedule and aim to take small sips every 30 minutes. 
• Start with Small Meals: Once your stomach feels a bit better and queasiness subsides, begin with small meals or snacks that provide hydration like applesauce and soup. Monitor and see how you tolerate these foods before moving on to more solids. 

The Bottom Line

If you are 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.