What is the best thing to take when you are feeling sick?

September 29, 2025 •

4 min read

According to the CDC, the average adult gets two to three colds per year, making the question of what is the best thing to take when you are feeling sick a common concern. While no single cure exists for viral illnesses, a combination of rest, hydration, and proper nourishment is the most authoritative path to feeling better.

Quick Summary

Managing symptoms with plenty of fluids, rest, and nutritious, easily digestible foods is the primary course of action for most minor illnesses. Targeted over-the-counter medications can provide relief from specific symptoms, while natural remedies can offer additional comfort and support during recovery.

Key Points

Rest and Hydrate First: The most effective foundational steps for any illness are getting plenty of sleep and drinking lots of fluids like water and herbal tea.
Soothe with Warm Liquids: Hot beverages, such as chicken soup or broth, help thin mucus and provide comfort, while avoiding sugary or caffeinated options is key.
Eat Easily Digestible Foods: Opt for nourishing, bland foods like the BRAT diet components (bananas, rice, applesauce, toast) or probiotic-rich yogurt, especially for stomach issues.
Use OTC Meds Strategically: Employ pain relievers like acetaminophen or ibuprofen for aches and fever, and single-ingredient decongestants or cough medicines for targeted symptom relief.
Try Natural Comfort Measures: Incorporate natural soothers like ginger for nausea, honey for a sore throat, and humidifiers or steam for congestion relief.
Know When to Seek Help: If symptoms are severe, include a high fever, difficulty breathing, or don't improve after a week, consult a healthcare professional.

Prioritizing Rest and Hydration

When your body is fighting off an infection, its energy resources are channeled toward healing. Giving your body sufficient rest is arguably the most critical component of recovery. Sleep helps the immune system function at its best, which can potentially shorten the duration of your illness.

The Importance of Fluids

Dehydration is a common side effect of illness, especially with fevers, vomiting, or diarrhea. Proper hydration helps loosen congestion, soothe a sore throat, and allows your body to regulate temperature effectively. For most adults, sipping small, frequent amounts of fluid is best, particularly if you are experiencing nausea.

Best fluid options include:

Water: The most basic and essential fluid for hydration.
Herbal Tea: Warm teas like ginger, peppermint, or chamomile can be soothing. The steam can also help with congestion.
Broth: Chicken or vegetable broth provides fluids, electrolytes, and warmth. Some research suggests chicken soup may have mild anti-inflammatory properties.
Electrolyte Drinks: Options like oral rehydration solutions or sports drinks can replenish lost electrolytes, but choose low-sugar versions to avoid worsening stomach upset.
Ice Chips or Popsicles: For a sore throat or nausea, these can be easier to tolerate and provide hydration.

Nourishing Your Body with the Right Foods

Eating can be challenging when you're sick, but providing your body with nutrients is vital. The right foods can support your immune system without irritating your stomach.

Easy-to-eat and nutrient-rich options:

The BRAT Diet: For stomach troubles, the bland, easily digestible bananas, rice, applesauce, and toast are often recommended temporarily.
Yogurt with Probiotics: Plain yogurt with live cultures can support gut health, which is closely linked to immune function.
Foods with Vitamin C and Zinc: While supplements are debated, getting these nutrients from foods like citrus fruits, leafy greens, beans, and nuts can bolster your health.

Comparison of Common Remedies


Remedy	Best For	Pros	Cons	Notes
Rest	All illnesses	Essential for healing, boosts immunity	May be difficult to prioritize in a busy life	Foundational for all recoveries
Hydration	All illnesses, especially with fever, vomiting	Prevents dehydration, thins mucus, regulates temperature	Sugary drinks can worsen symptoms	Key for overall body function
Ginger	Nausea, upset stomach	Natural, effective anti-nausea properties	Can be too potent for some sensitive stomachs	Available as tea, lozenges, or fresh root
Honey	Coughs, sore throat	Natural anti-inflammatory, antimicrobial properties	Avoid for infants under one year old due to botulism risk	Can be more effective than some OTC suppressants for children
OTC Pain/Fever Relievers	Aches, fever, sore throat	Highly effective, fast-acting	Side effects, can interact with other meds	Consult a doctor for proper usage and dosing
Humidifier/Steam	Congestion, sore throat	Natural, provides moisture to airways	Requires regular cleaning to prevent mold	Simple and effective for nasal symptoms

Over-the-Counter (OTC) Medications

OTC medicines can help manage bothersome symptoms but do not cure viral infections. It is crucial to choose single-ingredient products to avoid accidentally overdosing on combined ingredients.

Pain and Fever Reducers: Acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) can relieve headaches, body aches, and fever. Consult a doctor to determine the best choice for you.
Decongestants: For a stuffy nose, oral decongestants (like pseudoephedrine, available behind the counter) or nasal sprays can provide relief. Note that an FDA advisory panel recently found oral phenylephrine to be ineffective.
Cough Medicine: Suppressants are for a dry, hacking cough, while expectorants (like guaifenesin) are for a productive, wet cough. Using both at once is contradictory and ineffective.

Natural and Comfort Remedies

Alongside conventional treatments, many natural remedies can provide comfort and symptom relief.

Saltwater Gargle: Dissolving 1/4 to 1/2 teaspoon of salt in warm water and gargling can temporarily soothe a sore throat. This is not recommended for children under six who might swallow it.
Steam Therapy: A hot, steamy shower or a humidifier can moisturize nasal passages and help clear congestion.
Elevate Your Head: Sleeping with an extra pillow can help mucus drain and ease a stuffy nose and coughing at night.

When to Contact a Doctor

While most illnesses resolve on their own with proper self-care, there are times when professional medical advice is necessary. You should contact a healthcare provider if you experience:

A high or persistent fever (over 102°F)
Difficulty breathing or chest pain
Severe, persistent vomiting or diarrhea
Symptoms that worsen or do not improve after 7-10 days
Painful earaches or sinus pressure
Pre-existing conditions that may complicate illness

For more detailed information on specific symptoms and treatments, the U.S. National Library of Medicine is an excellent resource for patient instructions regarding common ailments.

Conclusion: A Holistic Approach

Ultimately, the best thing to take when you are feeling sick is a holistic approach focused on supporting your body's natural healing process. This includes prioritizing rest and hydration, fueling your body with the right nutrients, and using targeted remedies or medications to manage specific symptoms. By listening to your body and taking proactive steps, you can help ensure a smoother and faster recovery.

Frequently Asked Questions

No, antibiotics are only effective against bacterial infections. Most common illnesses, like colds and the flu, are caused by viruses and will not respond to antibiotics. Taking them unnecessarily can lead to antibiotic resistance.

A good diet consists of hydrating fluids and nourishing, easily digestible foods. For stomach bugs, the BRAT diet (bananas, rice, applesauce, toast) is helpful. For colds, focus on vitamin-rich foods like soups, fruits, and vegetables. Avoid heavy, greasy, or spicy foods.

Yes, chicken soup can be very beneficial. The hot broth helps with hydration and congestion, while the protein from the chicken provides essential nutrients. It is also comforting and easy to digest.

It is generally safer to take single-ingredient medications to treat specific, targeted symptoms. This prevents you from taking unnecessary ingredients and reduces the risk of side effects or overdose.

Regular intake of vitamin C can help support overall immune function, but research suggests it does not prevent a cold. Some studies indicate it may slightly shorten the duration of symptoms if taken consistently, but its effect is not dramatic.

If you are struggling with nausea, try sipping small amounts of clear fluids every few minutes. Ginger tea or ice chips can also be helpful. If vomiting persists and you cannot stay hydrated, you should contact a doctor.

You should see a doctor if your fever is high or lasts more than three days, you have difficulty breathing, chest pain, or severe and persistent vomiting. Also seek medical help if your symptoms worsen or do not improve after 7-10 days.