What is the easiest drink to keep down when sick?

September 26, 2025 •

4 min read

Proper hydration is crucial for recovery when you're sick, yet many find it difficult to keep fluids down. So, what is the easiest drink to keep down when sick? The best options are often bland, easy-to-digest liquids like water, clear broths, and mild teas.

Quick Summary

Water, clear broth, and ginger tea are among the easiest drinks to keep down when ill, especially with nausea or vomiting, as they are mild and provide crucial hydration without irritating the stomach. The key is to sip slowly and consistently to avoid overwhelming your digestive system during recovery.

Key Points

Start Simple: Begin rehydrating with clear fluids like water, clear broth, or mild ginger tea, which are gentle on the stomach and easy to digest.
Sip, Don't Gulp: When nauseated, take small, frequent sips of liquid to avoid overwhelming your stomach and triggering more vomiting.
Avoid Sugary & Caffeinated Drinks: High-sugar beverages can worsen diarrhea and dehydration, while caffeine has a diuretic effect that increases fluid loss.
Replenish Electrolytes: For significant fluid loss due to vomiting or diarrhea, use oral rehydration solutions to effectively replace lost salts and minerals.
Monitor Hydration: Keep track of your hydration status by checking the color of your urine; pale yellow indicates adequate hydration.
Know When to See a Doctor: Persistent vomiting, inability to keep fluids down, and signs of severe dehydration (dark urine, confusion) warrant medical attention.

The Importance of Staying Hydrated When Ill

When illness strikes, your body is working overtime to fight off infection, and maintaining fluid balance is more critical than ever. Fever increases fluid loss through sweating, while vomiting and diarrhea can rapidly deplete your body of water and electrolytes. Dehydration can exacerbate feelings of weakness, dizziness, and fatigue, slowing your recovery. Choosing the right fluids is the first step toward getting back on your feet.

Top Choices for Staying Hydrated

For a sensitive stomach, the best drinks are those that are low in sugar, non-acidic, and free of caffeine and dairy. The following options are generally well-tolerated and effective for rehydration.

Water

Plain, simple water is the cornerstone of hydration. It's the most effective way to replenish lost fluids without any added irritants. Starting with small, slow sips is essential, especially after vomiting, as gulping can trigger nausea again. Room-temperature water is often gentler on the stomach than cold water.

Clear Broths

Clear chicken or vegetable broth is an excellent choice for several reasons. It provides gentle hydration along with some essential nutrients and salts, replacing electrolytes lost during illness. The warmth can also be soothing for a sore throat and can help clear nasal congestion.

Ginger Tea

Ginger is a well-known natural remedy for nausea and upset stomachs. Fresh ginger tea can be easily made at home by simmering sliced ginger in hot water. Add a little honey for a sore throat if needed (for adults and children over one year old). The soothing properties of ginger can help settle your stomach and make it easier to keep fluids down.

Oral Rehydration Solutions (ORS)

For more severe cases involving persistent vomiting or diarrhea, plain water may not be enough to replenish lost electrolytes. Oral rehydration solutions, like Pedialyte or store-brand versions, provide the ideal balance of water, sugar, and salt to help your body absorb fluids more efficiently.

DIY Oral Rehydration Solution Recipe If you don't have a pre-made solution, you can create one at home:

Combine 1 liter of clean water.
Add 6 teaspoons of sugar.
Stir in 1/2 teaspoon of salt.
Mix until dissolved and sip slowly throughout the day.

Proper Technique: The Art of Sipping

When your stomach is upset, your rehydration strategy is just as important as your drink choice. Gulping a large amount of liquid can overfill your stomach and provoke more nausea. Instead, follow these tips:

Start with tiny sips: Take a teaspoon or two of fluid every 5 to 10 minutes.
Use ice chips: If you can’t tolerate sips of liquid, try sucking on ice chips to introduce fluid gradually into your system.
Listen to your body: If you feel nauseated, stop for a while and then try again later. Increasing the amount gradually as your body can handle it is key.

Drinks to Avoid and Why

Just as some drinks aid recovery, others can hinder it by irritating your sensitive digestive system. It's best to steer clear of the following while you're sick:

High-Sugar Drinks: Sodas, sports drinks (like undiluted Gatorade), and undiluted fruit juices can cause diarrhea and worsen dehydration. Excess sugar pulls water into the bowel, exacerbating fluid loss.
Caffeinated Beverages: Coffee, black tea, and energy drinks are diuretics, meaning they cause your body to excrete fluids more rapidly, potentially worsening dehydration.
Alcohol: An obvious no-go, alcohol is dehydrating and can interfere with your body's immune response.
Dairy: While studies on dairy and mucus are mixed, many people find dairy products can thicken existing mucus. More importantly, illness can cause temporary lactose intolerance, leading to stomach upset and diarrhea.

Good vs. Bad Drinks for Illness


Type of Drink	Best for Illness	Why it's Good	Why to Avoid (When Sick)
Water	Yes	Replenishes fluids easily; gentle on the stomach.	Too much too quickly can overwhelm the stomach.
Clear Broth	Yes	Replaces lost salt and nutrients; warm and soothing.	Too much sodium can be unhelpful if not tolerated.
Ginger Tea	Yes	Helps settle nausea; warm and comforting.	May be too spicy for some sensitive palates; ensure it's not too strong.
ORS	Yes	Balanced electrolytes for serious fluid loss; effective rehydration.	Sugar content may be an issue if not balanced properly or if consumed excessively.
High-Sugar Soda	No		Irritates the stomach, worsens diarrhea, and increases dehydration.
Caffeinated Tea/Coffee	No		Diuretic effect increases fluid loss; can cause stomach irritation.
Dairy	No		Can worsen stomach issues or create a sensation of thicker mucus in some people.

When to Seek Medical Attention

While most illnesses that cause nausea and vomiting resolve on their own, it is important to know when to see a doctor. Watch for signs of severe dehydration, such as dark-colored urine, dizziness, confusion, or a rapid heart rate. If you are unable to keep any fluids down for more than 12-24 hours or your symptoms are accompanied by a high fever, extreme weakness, or blood in your vomit, seek professional medical help.

Tracking Your Hydration Status

Monitoring your hydration can be as simple as paying attention to your body. Urine color is a surprisingly effective indicator: pale yellow urine is a good sign, while dark yellow or amber urine suggests you need more fluids. Other signs of dehydration include thirst, dry mouth, and reduced urination. A simple skin turgor test (pinching the skin on your hand and seeing how quickly it returns) can also offer clues, with slow-returning skin indicating dehydration.

Conclusion

Navigating illness can be tough, but knowing what to drink can make a significant difference in your comfort and recovery. Sticking to simple, clear fluids like water, clear broth, and ginger tea, and employing the right sipping technique will help your body rehydrate gently. By avoiding high-sugar and caffeinated beverages and listening to your body's signals, you can give your digestive system the rest it needs to heal. For more information on illness management and hydration, consult reliable sources like the Mayo Clinic to ensure you are following the best course of action for your health needs.

Frequently Asked Questions

Water is the absolute easiest drink, but clear broth and mild ginger tea are also excellent options. Their bland nature and soothing properties help settle the stomach, making them much easier to keep down than heavier liquids.

Sugary drinks are problematic because high sugar content can pull water into your intestines, worsening diarrhea and contributing to dehydration. Diluting such drinks can help, but clear broths and oral rehydration solutions are a safer bet.

It is generally best to avoid dairy, including milk, when you have a stomach flu. Illness can sometimes cause temporary lactose intolerance, leading to increased gas, bloating, and diarrhea. Clear liquids are a better choice until your stomach has recovered.

For nausea, room-temperature or slightly cool liquids are often best. For a sore throat or congestion, warm liquids like broth or herbal tea can be very soothing. Icy cold drinks can sometimes irritate a sensitive stomach or throat.

Mix 1 liter of clean water with 6 teaspoons of sugar and 1/2 teaspoon of salt. Stir until dissolved. This DIY solution provides the ideal balance of fluid and electrolytes needed for proper rehydration after vomiting or diarrhea.

You should see a doctor if you are unable to keep any liquids down for more than 12-24 hours, especially if you show signs of severe dehydration such as dizziness, confusion, no urination, or dark urine. Seek help immediately if you have a high fever or blood in your vomit.

While often recommended, many commercial ginger ales contain very little real ginger and are high in sugar. A mild, non-carbonated ginger tea made with fresh ginger is a far more effective and less irritating option for a sensitive stomach.