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 wee
- passing very little wee
- 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 wee every 3 to 4 hours.
Water is the best fluid, but other suitable fluids include milk, tea, coffee, fruit and herbal teas. Some foods also provide fluid, including:
- soup
- custard
- jelly
- ice blocks.
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:
- take small sips of fluid every few minutes
- suck on ice cubes or an ice block.
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 throwing up (vomiting) or have runny poos (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 from your pharmacy.
You can also make the following homemade oral rehydration solution:
- half to three quarters of a teaspoon of salt
- one cup of fruit juice
- three and a half cups of water.
Mix in a clean jug. Store any unused solution in the fridge and use it within 24 hours.
If you are continually throwing up (vomiting) or have runny poos (diarrhoea), seek help from your healthcare provider.
Eat foods rich in energy and protein
You need energy and protein to help your body fight the infection and maintain a healthy weight.
Include protein-rich foods in every meal and snack. These could include:
- poached or scrambled eggs
- yoghurt
- milky drinks
- chicken or fish in a sandwich
- baked beans or cheese on toast.
If you have lost weight, eat more energy-rich (carbs and fats) food. This could include:
- full fat milk and milk products
- baked goods such as scones, muffins or fruit loaf
- toast with spreads
- creamy soups
- pasta dishes.
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 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.
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 healthcare provider. They may refer you to a dietitian.