Why Staying Hydrated Matters: A Guide to Flu Season Wellness
Ah…ah…achoo! Sniffle. Cough. Sigh. The sounds of flu season are here once again. As a medical professional who has served in both urgent care and primary care, I can confidently say that we see the most cases of the flu, COVID-19, and RSV during this time of year. What is the best way to prevent these diseases? Vaccination. Another good way to stay healthy? Hydration.
Come along as we dive headfirst into the importance of staying hydrated during flu season and beyond!
The Importance of Hydration During Flu: Fighting Off the Virus
What is the flu?
We’ve heard of the flu, but do we really know what it is? The flu, commonly known in the medical field as influenza, is a type of infectious disease caused by a virus. There are four types of influenza: type A, B, C, and D. Humans are typically infected by Influenza A and B. These types can be further broken down into sub-groups known as “clades” and “subclades”. As you can imagine, there are many different clades of Influenza A and B, but for the sake of this article, we will focus on three of them: H1N1, H3N2, and Influenza B/Victoria lineage viruses. These are known as the “big three” that cause flu epidemics among humans every year.
No matter what type of flu you get, you will be out of commission for a few days. The most common symptoms include cough, fever, headache, fatigue, aches, chills, runny/stuffy nose, vomiting, diarrhea, and excessive sweating. In most cases, you can spread the flu before developing symptoms and five to seven days after getting sick. A general rule to follow is to stay away from others until you are fever-free for 24 hours without the aid of a fever-reducing medicine.
Dehydration and Flu Symptoms: A Vicious Cycle
While you are on sick leave, there are a few things you will need to do to take care of yourself. One of the most important things you can do is stay hydrated, especially if you experience a runny nose, vomiting, diarrhea, and sweating. Remember: the more fluids you lose, the more fluids you need to replace.
As you can imagine, the loss and need for fluids during a flu infection can be a vicious cycle. The more your nose runs, the more you’ll need to drink to moisturize your sinuses. If you are vomiting or experiencing diarrhea, you must keep eating and drinking to replace the nutrients you lost. Unfortunately, it may be difficult to keep eating and drinking like normal as the flu progresses. Do not worry, Foodguides fam. Keep reading to learn our recommendations for getting over this hydration hurdle.
Thinning Mucus and Promoting Recovery: The Benefits of Hydration
Since we know the human body is mainly composed of water, we have a general idea of how important staying hydrated can be. What does it look and feel like to be hydrated anyway?
First, you will no longer feel thirsty! Drinking more fluids is the quickest way to alleviate a dry mouth. It’s also very refreshing after a hard day’s work. Another surprising benefit of hydration is improved brain function. Did you know that just a 2% fluid loss can impact your mood, memory, concentration, and reaction time? There is even some research that connects hydration with improved mental health status.
For those of you with GERD and IBS, hydration is also connected to your gut health. Water is essential to digestion, helping your body break down that delicious cheeseburger into small chunks that your stomach can absorb. Water can also help break down fiber, which can help with regulating bowel movements.
Now that we know why hydration is important…let’s flow to the fun stuff!
Hydration Hacks: Tips for Staying Hydrated When Sick
Water, Water, Water: The Foundation of Hydration
Water is, unsurprisingly, our top recommendation for staying hydrated. Whether you prefer filtered water or tap water, it plays a vital role in helping our bodies maintain homeostasis. However, not all water sources are safe to drink. If you're unsure about the quality of your water, consider speaking with your utility manager or using an at-home test kit to check for harmful pathogens in your local water supply.
Soups and Broths: Nutrient-Rich and Hydrating
Your grandma was right! Chicken soup is good for the soul….and hydration. Most soups are packed with essential nutrients: salt, vegetables, proteins, carbohydrates, etc. They also bring that warm, fuzzy feeling that is desperately needed on a sick day. Here are some recipes that are not only good for hydration but also great for your gut!
Chicken Lemon Soup by Amanda Hernandez
Carrot Ginger Soup by Lisa Green
Summer Corn Chowder by Caitlin Riley
Herbal Teas: Soothing and Comforting
If soup is not a practical solution (ex., If you’re at work and unable to take a meal break), teas are a great way to stay hydrated on the go. I love a cup of green tea in the mornings and peach tea with honey in the evenings. We also recommend:
Rooibos Tea with Real Honey Granules
Electrolyte-Rich Drinks: Replenishing Lost Minerals
One of the most common words surrounding hydration is electrolytes. But what are they? Electrolytes are chemicals that, when dissolved in water, carry an electrical charge that can give your body the boost it needs to function properly. Examples of electrolytes include calcium, potassium, sodium, phosphate, magnesium, and chloride. These can be found in electrolyte drinks such as sports drinks (ex., Gatorade and Powerade), Pedialyte products, fruit juices (ex., cherry juice and orange juice), and cow’s milk.
Avoiding Dehydration: Signs and Prevention
Recognizing Dehydration: Common Symptoms
So far, we’ve learned what hydration is and ways to stay hydrated. Now, let’s look at what it means to be dehydrated.
Dehydration can occur in anyone at any time of year. According to NHS, common symptoms of dehydration include feeling thirsty, lightheaded, extremely tired, having a dry mouth, dark-colored urine, or little-to-no urine output.
You should contact a doctor immediately if you experience a rapid heartbeat, dizziness when you stand up that doesn’t subside after a couple of minutes, or if you lose consciousness. These are signs of extreme dehydration that require medical attention and intervention.
Preventing Dehydration: Tips for Staying Hydrated
Staying hydrated can be both a simple and complicated task. We often forget to drink water or ignore our thirst if we’re in the middle of working. Some people may not like the taste of water. Not to worry, here are some helpful tips to steady the stream of fluids:
- Add flavor to your water (ex. Lemons, cucumbers, oranges)
- Get a water bottle that you like. Decorate it if you want! Carry it with you as you go about your day.
- Track it. There are numerous apps you can use to track your water intake. Apple Watch even has a hydration tracker you can update throughout the day.
- Add it to a routine task. Try drinking a glass of water after you accomplish the necessities (e.g., after brushing your teeth, taking out the trash, before going to the gym, etc.)
Hydration Beyond Fluids: The Role of Humidifiers
Dry Air and Dehydration: The Connection
Believe it or not, there’s a direct connection between the air and your hydration. Humidity, or the amount of water in the air, changes throughout the seasons as the atmospheric pressure and temperature switch from summer to fall, winter, and spring. In most areas, there is little to no humidity during winter. The lack of water in the air can lead to dried sinuses, bloody noses, dry skin, and dehydration.
Using Humidifiers: Adding Moisture to the Air
If you live in an area with low humidity, try adding a humidifier to your room and workspace. They can be found at local drugstores, grocery stores, and online. Some humidifiers allow you to add your favorite essential oils for an extra calming scent.
So, what should you do when you have a fever? Drink fluids. What if you have a runny nose? Drink fluids. Are you experiencing diarrhea and vomiting? Drink fluids. Skiing down a steep slope this winter? Drink fluids; actually, you should probably wear a helmet for that one. Then, drink fluids once you get back to the cabin.
How do you plan to stay hydrated this flu season? Do you have a unique soup or tea recipe you’d like to share? Post them below in our comments section or on our social media pages.
- Brietta, A. (2022, July 6). Wellness Wednesday: More ways to hydrate. Wellness Wednesday: Hydrate | Rio Salado College. https://www.riosalado.edu/news/2022/wellness-wednesday-more-ways-hydrate
- Centers for Disease Control and Prevention. (2024, August 13). About influenza. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/about/index.html
- Centers for Disease Control and Prevention. (2024, August 26). Signs and symptoms of flu. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/signs-symptoms/index.html
- Centers for Disease Control and Prevention. (2024b, September 18). Types of influenza viruses. Centers for Disease Control and Prevention. https://www.cdc.gov/flu/about/viruses-types.html
- Dehydration symptoms and treatments. NHS Inform. (2024, October 29). https://www.nhsinform.scot/illnesses-and-conditions/nutritional/dehydration/
- Mayo Foundation for Medical Education and Research. (2024, December 3). Influenza (flu). Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/flu/symptoms-causes/syc-20351719
- Reiland, L. (2023, August 16). Tips for drinking more water. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-drinking-more-water
- Sankoff, J. (2019, February 11). Winter dehydration: Is it real?. Denver Health. https://www.denverhealth.org/blog/2019/02/winter-dehydration
- Sparks Akers, A. (2023, September 19). Which drinks contain electrolytes and how to make them at home. Medical News Today. https://www.medicalnewstoday.com/articles/electrolytes-drinks
- Why should older adults stay hydrated?. Tips on How to Stay Hydrated. (2024, January 16). https://www.ncoa.org/article/10-reasons-why-hydration-is-important/
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