What to Drink When You're Sick: A Smart Hydration Stack
Cold, flu, food poisoning, morning-after dehydration — the right fluids change by the day. Here's the protocol.
The Sick-Day Hydration Stack
When you're sick, what you drink matters more than usual. Fever increases fluid loss. Vomiting and diarrhea drain electrolytes by the liter. Most "cold and flu" drinks at the grocery store are sugar bombs that make things worse.
Here's the protocol by symptom.
Cold or Flu
Stomach Bug (Vomiting / Diarrhea)
Fever
Morning-After Dehydration
When to Stop Hydrating Yourself
Call a doctor when:
For everything else, the protocol above is what works.
Frequently Asked Questions
Is Gatorade good when you're sick?
It's better than nothing, but it has too much sugar and too little sodium for a real stomach bug. For everyday colds, plain water with a scoop of 2THIRTY is a cleaner option.
Should I drink coffee when I'm sick?
If you normally drink it and you're tolerating fluids — yes. The caffeine helps the headache and post-nasal grogginess. If you're dehydrated or nauseated, skip it.
Can I drink alcohol when I'm sick?
Don't. Alcohol suppresses immune function, drains electrolytes, and interferes with most cold and flu medications.
Join the list
Pre-covery tips, in your inbox.
Hydration science, recovery tactics, and member-only drops. No spam.
More from the 2THIRTY blog.
Best Sugar-Free Drink Mixes of 2026: What Actually Separates Them
Zero sugar is table stakes now. Sodium load, sweetener type, and what else is in the scoop are what actually differ — here's how to read a label.
Homemade Electrolyte Drink Recipes (and When to Skip the DIY)
Three DIY electrolyte recipes with real gram amounts, what they actually deliver, and where a salt-and-citrus mix falls short of a full 5-in-1 Wellness Complex.
2THIRTY vs Liquid I.V.: Zero-Sugar 5-in-1 vs Classic Rehydration
A straight comparison — sugar, sodium, calories, and what each one actually does. Where Liquid I.V. wins, and where a zero-sugar 5-in-1 Wellness Complex pulls ahead.