Sick Day Eating and Drinking

Illness can pull fluid out of your body fast. Vomiting and diarrhea cause dehydration, meaning your body loses too much water.

When fluid runs low, sugar in your blood gets packed into less water. It is like juice left out until some of the water is gone.

Sipping fluids steadily helps prevent dehydration. Small sips are often easier to keep down than big gulps.

A person stands beside a big water tank that stands for the water in their body. Full, the tank is near the top. Draining, water drips out of the tap and the level falls. Sipping, the person drinks small sips from a glass and the level climbs back. Steady, sips in and drips out keep the level even.

When you feel sick, a full meal can feel like too much. Small, plain foods are often easier to keep down.

Plain crackers, toast, applesauce, plain rice and bananas are common examples. Eat small amounts, and notice how your stomach handles each one.

Rich, greasy or very spicy foods can be harder on an upset stomach.

Sugar-free drinks fit when blood sugar runs high. Regular drinks fit when blood sugar runs low or you cannot eat.

Used without a reason, regular drinks can raise blood sugar. Diet soda lacks the sugar a low needs.

Ask your doctor what to eat and drink on sick days, so it fits you.

Key takeaways

• Small sips help keep fluid up during illness.
• Plain, easy-to-digest foods are often easier to keep down.
• Match your drink to your blood sugar, and use regular drinks only when they are needed.

Try it

Today, keep a glass of water within reach and take small sips through the afternoon.