Here is how to stay hydrated when sick: sip fluids often, choose water or other drinks without caffeine or alcohol, and use an oral rehydration solution if vomiting or diarrhea is draining fluid fast. Watch for warning signs like peeing much less, dizziness when you stand and unusual sleepiness.
This is general information, not medical advice. Talk to your doctor or pharmacist about your own situation.
The NHS says dehydration happens more easily when you have a high temperature, have been sick or have diarrhea. With a stomach bug like norovirus, the CDC notes you may vomit or have diarrhea many times a day, which can quickly lead to dehydration, especially in young children, older adults and people with other illnesses. Babies, children and older adults are more at risk in general (NHS).
Drink little and often. The NHS advises drinking lots of fluid, such as water, when you have a cold.
Use your pee as a guide. The NHS says to drink enough during the day that your pee is a pale color. Our urine color chart shows what to look for.
Try warm drinks. The NHS suggests a hot lemon and honey drink to soothe a sore throat. Do not give honey to babies under 12 months or hot drinks to small children.
Eat fluid-rich foods. The NHS lists soup, ice cream, jelly and fruits like melon as foods with a high water content.
Skip caffeine and alcohol for now. If you have signs of dehydration, the NHS advises avoiding caffeinated drinks and alcohol.
With vomiting or diarrhea, fluids matter most. The NHS says to drink lots of fluids such as water or squash, taking small sips if you feel sick, and to avoid fruit juice and fizzy drinks because they can make diarrhea worse. Eat when you feel able.
When you are losing a lot of fluid, you also lose sugar, salts and minerals. The NHS says a pharmacist can recommend an oral rehydration solution, a powder you mix with water. The CDC agrees that over-the-counter oral rehydration fluids are most helpful for mild dehydration. It adds that sports drinks and other drinks without caffeine or alcohol can help with mild dehydration but may not replace important nutrients and minerals. Mix any solution exactly as the packet says.
Example sipping routine: after being sick, take one or two sips, wait, then repeat. If fluids stay down, gradually take bigger drinks. This follows the NHS tip to start with small sips and slowly drink more.
According to the NHS, diarrhea usually stops within 5 to 7 days and vomiting within 1 or 2 days in adults and children.
This is an example checklist, not a prescription. Adjust it to how you feel.
Keep a full glass or bottle within reach of your bed or couch.
Sip at regular moments, for example each time you wake up or an episode ends.
Rotate drinks you can face: water, diluted squash, warm drinks, broth.
Keep an oral rehydration solution at home in case a stomach bug strikes.
Check your pee color a few times a day.
For children: the NHS advises continuing breast or bottle feeding (small feeds more often), giving regular small sips of a rehydration solution recommended by a pharmacist, never making formula weaker, and avoiding fruit juice and fizzy drinks for young children.
For someone you care for: the NHS suggests making sure they drink at mealtimes, always have fluids within reach and are offered water-rich foods. Our guide to dehydration in older adults has more tips.
The NHS lists these symptoms of dehydration: feeling thirsty, headache, dark yellow strong-smelling pee, peeing less often, feeling dizzy or lightheaded, feeling tired, a dry mouth, lips and tongue, and sunken eyes. The sister site has a full guide to signs of dehydration.
Get urgent medical advice (in the UK, an urgent GP appointment or NHS 111; elsewhere, your doctor) if:
You feel unusually tired or a child seems drowsy
You feel dizzy when you stand up and it does not go away
Your pee is dark or you are peeing less than normal, or a baby has fewer wet nappies
You keep being sick and cannot keep fluids down
You still have signs of dehydration after using rehydration sachets
There is blood in diarrhea, or diarrhea lasts more than 7 days or vomiting more than 2 days
Call emergency services (911 in the U.S., 999 in the UK) or go to the emergency department if someone with dehydration has blue, gray, pale or blotchy skin, lips or tongue, skin that feels cold, difficulty breathing, confusion, or is very sleepy or hard to wake (NHS). For flu, the CDC lists warning signs in adults such as difficulty breathing, persistent chest pain, persistent dizziness or confusion and not urinating. In children it includes dehydration signs such as no urine for 8 hours, a dry mouth and no tears when crying. The CDC notes severe dehydration may need fluids through a vein in hospital.
For a cold or fever, water is a good default. For vomiting or diarrhea, an oral rehydration solution from a pharmacy replaces salts and sugar as well as fluid.
The CDC says sports drinks can help with mild dehydration but may not replace important minerals. Oral rehydration fluids are the more helpful choice.
Your pee should be pale. Dark yellow pee or peeing less than usual is a sign to drink more and, if it continues, to get advice.
If you have any signs of dehydration, the NHS advises avoiding caffeinated drinks and alcohol. Water and other caffeine-free drinks are better choices until you recover.
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