HealthInfo Aoraki South Canterbury
Eating and drinking when you are unwell
If you are unwell with an infection, it is important to drink plenty of fluids and eat well. This helps your body fight the infection and recover faster.
Read the following tips about staying hydrated and eating well.
Drink plenty of fluids
If you have a respiratory infection like a cold or the flu, there is a good chance you will get a build-up of mucus in your lungs. If you do not drink enough fluids, the mucus can thicken and be harder to clear. This can increase your risk of getting pneumonia.
Signs that you might not be drinking enough include:
- a dry mouth
- feeling very thirsty
- a fever
- dark coloured urine
- passing very little urine
- an increased heart rate
- tiredness and confusion.
Even if you do not feel thirsty, you should try to have at least 8 cups of fluid a day. If you are drinking enough fluid, you will be passing light yellow urine every 3 to 4 hours.
Water is the best fluid, but other suitable fluids include milk, tea, coffee, fruit and herbal teas. Some foods such as soup, custard, jelly and ice blocks also provide fluid. You may find drinks high in caffeine such as coffee less appealing when you are unwell.
If you cannot drink a large amount of fluid at one time, you may find it easier to have small sips of fluid every few minutes.
Keep a water bottle at your bedside so you can take sips during the night.
If you are not eating much or you have lost weight, it is good to have milky drinks such as milkshakes or fruit smoothies. These provide energy and protein as well as fluid. It is fine to have drinks such as lemonade and ginger ale. You may find these more appealing than a hot drink.
Use an oral rehydration solution if you are vomiting or have diarrhoea
If you are vomiting or have diarrhoea, you may need an oral rehydration solution as well as plenty of water. This will help replace electrolytes and minerals that you may be losing from your body. You can buy oral rehydration solutions such as Gastrolyte and Enerlyte from your pharmacy. Or you can make the following homemade oral rehydration solution:
½ to ¾ tsp salt
1 cup juice (for example, orange, apple or cranberry)
3 ½ cups water
Mix in a clean jug. Store any unused solution in the fridge and use it within 24 hours.
Eat energy- and protein-rich foods
Your body needs energy- and protein-rich foods to help your body fight the infection and maintain a healthy weight.
Include protein-rich food in every meal and snack. Meat, chicken, seafood, eggs and dairy foods are good sources of protein. Plant sources such as nuts, seeds, tofu, legumes (lentils, chickpeas, kidney beans and soybeans) are also good.
If you do not like or cannot tolerate cow’s milk, soy milk is a good option. Other plant milks such as almond milk and oat milk do not have much protein.
If you have lost weight, add energy-rich food such as oil, margarine, butter, avocado, full-fat Greek yoghurt, cream or cheese to meals and snacks.
Eat small and often
If you have a poor appetite or you are struggling with regular meals, try to have a small amount of food every couple of hours when you are awake. You may find soft foods such as soup, egg dishes, mashed vegetables, yoghurt, custard or puréed fruit easier to manage. Especially if you are short of breath and you feel very tired.
If you have taste changes, try adding spices to plain foods and sugar or honey to foods that taste too salty.
If you do not feel like eating, make sure you still drink plenty of fluids. See How to overcome a poor appetite for high energy drinks you can make at home.
Weigh yourself regularly
If you have scales at home, weigh yourself every few days. Your body weight is a good indicator of whether you are drinking and eating enough.
If you are finding it hard to maintain your weight, talk to your general practice team. They may refer you to a dietitian.
Written by Nutrition and Dietetics, Christchurch Hospital, Canterbury DHB. Adapted by HealthInfo clinical advisers. Last reviewed May 2025.
SourcesReview key: HIEDU-744904
