In This ArticleView AllIn This ArticleImportance of HydrationWhat to Eat and DrinkThe Best Way to Stay HydratedFAQs
In This ArticleView All
View All
In This Article
Importance of Hydration
What to Eat and Drink
The Best Way to Stay Hydrated
FAQs
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Photo:Adobe Stock
Adobe Stock
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.
4 Foods That Can Help with Nausea, According to a Dietitian
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 anddehydrated. So what’s going on? “Being adequately hydrated is essential because the stomach flu often brings diarrhea and/or vomiting that causes fluid losses,” saysBonnie Taub-Dix, RDN, host of theMedia Savvy Podcastand author ofRead 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.
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.
Electrolytescome 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 ourClassic Chicken SouporInstant 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
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 teais known for its anti-nausea properties, helping to settle your stomach.Peppermint teais 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,” saysBarbara 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.
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:
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.
Frequently Asked QuestionsTake small and frequent sips of water, electrolyte drinks, broths or tea to stay hydrated with the stomach flu. Stick to a hydration schedule of drinking liquids every 30 minutes, if possible. Sip through a straw rather than drinking from an open cup.Full recovery from dehydration may take a few days, depending on how much fluid was lost. Most people will show improvement within a few hours to a day if hydrating consistently.Dehydration can worsen symptoms of the stomach flu. Sipping fluids and consuming electrolytes is important to reverse dehydration and not prolong the illness.
Frequently Asked Questions
Take small and frequent sips of water, electrolyte drinks, broths or tea to stay hydrated with the stomach flu. Stick to a hydration schedule of drinking liquids every 30 minutes, if possible. Sip through a straw rather than drinking from an open cup.
Full recovery from dehydration may take a few days, depending on how much fluid was lost. Most people will show improvement within a few hours to a day if hydrating consistently.
Dehydration can worsen symptoms of the stomach flu. Sipping fluids and consuming electrolytes is important to reverse dehydration and not prolong the illness.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.NIH. National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Viral Gastroenteritis (“Stomach Flu”).Shi X, Passe DH.Water and solute absorption from carbohydrate-electrolyte solutions in the human proximal small intestine: a review and statistical analysis.Int J Sport Nutr Exerc Metab. 2010;20(5):427-442. doi:10.1123/ijsnem.20.5.427U.S. Department of Agriculture. FoodData Central.Organic Chicken Bone Broth, Chicken Bone Broth.U.S. Department of Agriculture. FoodData Central.Applesauce, unsweetened.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.NIH. National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Viral Gastroenteritis (“Stomach Flu”).Shi X, Passe DH.Water and solute absorption from carbohydrate-electrolyte solutions in the human proximal small intestine: a review and statistical analysis.Int J Sport Nutr Exerc Metab. 2010;20(5):427-442. doi:10.1123/ijsnem.20.5.427U.S. Department of Agriculture. FoodData Central.Organic Chicken Bone Broth, Chicken Bone Broth.U.S. Department of Agriculture. FoodData Central.Applesauce, unsweetened.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
NIH. National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Viral Gastroenteritis (“Stomach Flu”).Shi X, Passe DH.Water and solute absorption from carbohydrate-electrolyte solutions in the human proximal small intestine: a review and statistical analysis.Int J Sport Nutr Exerc Metab. 2010;20(5):427-442. doi:10.1123/ijsnem.20.5.427U.S. Department of Agriculture. FoodData Central.Organic Chicken Bone Broth, Chicken Bone Broth.U.S. Department of Agriculture. FoodData Central.Applesauce, unsweetened.
NIH. National Institute of Diabetes and Digestive and Kidney Diseases.Definition & Facts for Viral Gastroenteritis (“Stomach Flu”).
Shi X, Passe DH.Water and solute absorption from carbohydrate-electrolyte solutions in the human proximal small intestine: a review and statistical analysis.Int J Sport Nutr Exerc Metab. 2010;20(5):427-442. doi:10.1123/ijsnem.20.5.427
U.S. Department of Agriculture. FoodData Central.Organic Chicken Bone Broth, Chicken Bone Broth.
U.S. Department of Agriculture. FoodData Central.Applesauce, unsweetened.
