Are smoothies good if you have a fever?

September 25, 2025 •

4 min read

When your body is battling an infection, a fever can cause dehydration and a loss of appetite, making it difficult to get the nutrients you need. Fortunately, a well-made smoothie can be a hydrating, nutrient-dense solution when you have a fever, providing easily digestible fuel to aid your recovery.

Quick Summary

Smoothies are a great option when you're sick with a fever, offering a cold, soothing, and easily digestible source of nutrients and hydration, especially when a lack of appetite makes solid foods unappealing. With the right ingredients, they can provide vitamins, minerals, and antioxidants to support your immune system and help replenish fluids lost from sweating.

Key Points

Hydration is Key: Smoothies help prevent dehydration by providing a tasty source of fluids and electrolytes, which are lost through sweating during a fever.
Nutrient-Dense Fuel: When your appetite is low, a well-balanced smoothie delivers a concentrated dose of vitamins, minerals, and antioxidants to support your immune system.
Easy to Digest: Blended ingredients are easier on your digestive system than solid foods, allowing your body to conserve energy for fighting off the infection.
Immunity Boosters: Incorporate ingredients like vitamin C-rich fruits, anti-inflammatory ginger and turmeric, and probiotic-rich yogurt to give your immune system an extra lift.
Soothes Symptoms: A cold smoothie can provide a soothing effect for a sore throat, while the hydrating properties help alleviate congestion.
Customizable for Your Needs: You can tailor your smoothie to your specific symptoms, adding bland, easy-to-digest ingredients like banana for an upset stomach or extra liquids for dehydration.

Why Smoothies are a Great Choice for a Fever

When you're dealing with a fever, your body is working hard to fight off an infection. This process increases your metabolic rate and fluid loss through sweating, which can lead to dehydration and a diminished appetite. Heavy, solid meals can be difficult for your body to digest, diverting precious energy away from fighting the illness. Smoothies address these issues perfectly by providing hydration and concentrated nutrition in a form that is easy on the digestive system.

The Importance of Hydration During a Fever

Dehydration is one of the most significant risks associated with a fever. As your body temperature rises, you sweat more to cool down, causing a loss of fluids and electrolytes. Smoothies can help you stay hydrated by acting as a fluid source while also delivering electrolytes and other essential nutrients. You can boost the hydrating power of your smoothie by using liquids like coconut water, which is naturally rich in electrolytes, or by adding a pinch of salt.

Boosting Immunity with the Right Ingredients

Making a smoothie isn't just about blending fruit; it's about creating a nutritional powerhouse to support your immune system. The best smoothies for a fever are packed with immune-boosting ingredients like:

Vitamin C-rich fruits: Strawberries, mango, and citrus fruits like oranges and clementines are packed with vitamin C, an antioxidant that helps your immune system function properly.
Anti-inflammatory ingredients: Ginger and turmeric have strong anti-inflammatory properties that can help soothe a sore throat and potentially reduce overall inflammation.
Probiotics: Adding Greek yogurt or kefir can introduce probiotics, or "good" bacteria, that can stimulate your immune system.
Leafy Greens: Adding a handful of spinach or kale offers a dose of vitamins A and K, and additional antioxidants, without overpowering the taste.

How to Create a Nutritious Fever-Fighting Smoothie

Building the perfect smoothie requires a balance of ingredients to ensure you get the best nutritional benefits without adding too much sugar. A good formula includes a base, a source of protein and fat, immune-boosting elements, and some add-ins for extra goodness.

Start with a liquid base: Use hydrating liquids like coconut water, unsweetened almond milk, or even a small amount of diluted orange juice.
Add fruits and vegetables: Combine a mix of fresh or frozen fruits like mango, berries, or banana with some leafy greens like spinach for antioxidants and vitamins.
Include a protein and healthy fat source: Greek yogurt, nut butters (almond or peanut), or chia seeds provide protein and healthy fats to help you stay full longer and give your body sustained energy.
Boost with immunity extras: A small piece of fresh ginger, a pinch of turmeric, or a teaspoon of honey can provide anti-inflammatory and soothing properties.
Blend and enjoy: Combine all ingredients in a blender and blend until smooth. The cold temperature can be soothing for a sore throat.

Comparison: What to Include vs. What to Avoid

To maximize the benefits of your smoothie while you have a fever, it's helpful to know which ingredients support recovery and which might hinder it. The following table provides a quick guide.


Feature	Optimal Smoothie Ingredients	Ingredients to Avoid or Limit
Liquid Base	Coconut water, water, unsweetened almond milk	Sugary juices, alcohol, caffeinated drinks
Fruit	Berries, banana, mango, citrus fruits	Fruits with high fiber content (if you have stomach issues)
Protein/Fat	Greek yogurt, nut butter, chia seeds, flax seeds	Excessive protein powders that may be hard to digest initially
Boosters	Ginger, turmeric, honey	Anything spicy that can irritate a sore throat
Ease of Digestion	Well-blended, smooth consistency	Thick, chunky smoothies with tough-to-digest additions

Addressing Common Concerns: Smoothies and Digestion

While smoothies are generally easy to digest, some people might be concerned about the fiber content, especially if they have a sensitive stomach during illness. The key is to blend thoroughly and choose your ingredients wisely. The fiber in fruits and vegetables can be beneficial for digestive health, but if you're experiencing stomach upset, sticking to lower-fiber, bland options like bananas and applesauce is a safe bet. A well-balanced smoothie provides fiber in a gentle, easy-to-absorb form.

The Final Word: Smoothies as a Tool for Recovery

Incorporating smoothies into your diet when you have a fever is an excellent strategy for staying hydrated and nourished without overwhelming your system. They offer a concentrated source of essential vitamins and minerals that fuel your immune system's battle against illness. By being mindful of your ingredients—focusing on hydration, antioxidants, and easily digestible foods—you can create a delicious and therapeutic tool to help you feel better, faster. For more information on creating a nutrient-rich diet, the Academy of Nutrition and Dietetics offers valuable resources and advice on healthy eating.

Conclusion: Fueling Your Recovery with Smoothies

In summary, smoothies are a fantastic and effective option for those with a fever. They provide a simple, palatable way to increase fluid intake and deliver vital nutrients and immune-boosting compounds. By focusing on whole, unprocessed ingredients like berries, greens, and hydrating liquids, you can create a custom-made elixir that supports your body's natural recovery process. A cold smoothie can soothe a sore throat and provide comfort when you have no appetite for solid food, making it an invaluable part of your plan to get well soon.

Frequently Asked Questions

Yes, smoothies are often a better choice. Unlike most juices which strip away fiber and concentrate sugar, smoothies made with whole fruits and vegetables retain the beneficial fiber, vitamins, and minerals. They offer sustained energy and are more nutritionally dense.

Protein is important for recovery, and adding a scoop of high-quality protein powder can be beneficial. However, if you are experiencing stomach upset, it is best to use easier-to-digest sources like Greek yogurt, as excessive protein might be harder on your system.

Focus on hydrating and immune-boosting ingredients. Great choices include coconut water for electrolytes, berries and citrus for vitamin C, ginger for its anti-inflammatory effects, and a source of protein like Greek yogurt or nut butter.

Smoothies are a perfect solution when you have no appetite for solid foods. They provide an easily sippable source of calories and nutrients, preventing you from going without nourishment. You can make them more liquid by adding extra water or coconut water.

Some people find that dairy products can increase mucus production. If this is a concern, you can use a plant-based milk like almond or oat milk instead. Greek yogurt or kefir can be easier to tolerate and offer beneficial probiotics.

Smoothies help with dehydration in two ways: first, the liquid base directly contributes to your fluid intake, and second, ingredients like coconut water and fruits provide electrolytes that are essential for rehydration, especially if you're sweating a lot.

No, a smoothie will not make your fever worse. In fact, a cool, hydrating smoothie can help provide comfort and nourishment. It's important to avoid adding excessive sugar, as this can potentially increase inflammation. A balanced, nutrient-rich smoothie will only aid your recovery.