How to Combat Dehydration During Illness: Doctors’ Advice

When you're sick, staying hydrated is one of the most important things you can do to support your body's recovery. Whether you're dealing with a fever, flu, stomach bug, or respiratory infection, your body loses fluids faster than usual—making dehydration a real risk. Doctors emphasize that proper hydration not only helps prevent complications but also speeds up healing and keeps your energy levels stable (1).

So, how can you effectively combat dehydration when you're feeling under the weather? Here’s what medical experts recommend.

Signs of Dehydration You Shouldn’t Ignore

When you're sick, it's easy to overlook dehydration symptoms, but they can worsen your condition if left unaddressed. Look out for:

Dry mouth and lips
Dark yellow urine or reduced urination
Dizziness or lightheadedness
Fatigue and muscle weakness
Headaches
Increased heart rate

Severe dehydration can lead to more serious complications, such as low blood pressure, confusion, or fainting. Therefore, it's important to prioritize hydration, even when you don’t feel thirsty. (1)

Doctor-Approved Hydration Strategies

1. Sip Fluids Frequently

When sick, you may not feel like drinking large amounts of liquid at once. Instead, take small sips throughout the day. Water is essential, but adding electrolyte-rich fluids helps replenish lost minerals. (2)

💡 Pro Tip: If plain water feels unappealing, try sipping on an electrolyte-enhanced drink like HyBurst to restore balance and aid recovery.

2. Opt for Electrolyte-Rich Drinks

During illnesses that cause fever or diarrhea, your body loses key electrolytes like sodium and potassium. Replenishing these is vital for proper bodily functions. Opt for natural electrolyte solutions over sugary sports drinks. (2)

3. Include Hydrating Foods

Hydration doesn’t just come from beverages—certain foods can also help restore fluids. Try consuming:

Broth-based soups – Packed with electrolytes and easy to digest
Water-rich fruits like watermelon, oranges, and strawberries – Naturally hydrating and full of vitamins
Coconut water – A natural electrolyte source without added sugars

These options can be particularly helpful when your appetite is reduced. (3)

4. Avoid Dehydrating Drinks

Some beverages can actually make dehydration worse. Doctors recommend avoiding:

🚫 Caffeinated drinks (coffee, black tea, energy drinks) – They act as diuretics, increasing fluid loss.
🚫 Sugary sodas and artificial fruit juices – They can cause spikes and crashes in blood sugar, leading to energy dips.
🚫 Alcohol – It dehydrates the body and weakens the immune system.

5. Monitor Your Hydration Levels

A simple way to check if you're properly hydrated is by observing your urine color. Light yellow indicates good hydration, while dark yellow or amber signals dehydration.

If you struggle to stay hydrated, set reminders on your phone or keep a bottle of water or HyBurst Naturally nearby to encourage consistent fluid intake.

The Bottom Line

When illness strikes, hydration should be a top priority. By drinking fluids frequently, replenishing electrolytes, and consuming hydrating foods, you can support your immune system and recover faster. Choosing a clean hydration option like HyBurst ensures that you're giving your body the essential nutrients it needs—without unnecessary additives.

Next time you’re feeling under the weather, remember: small, consistent sips of the right fluids can make a big difference in your recovery. Stay hydrated, rest well, and give your body the care it deserves!