Hydrating and focusing on nutrient-rich foods are key for recovery

If you’re sick with the flu, sometimes the last thing you want to do is eat or drink. But what passes your lips can support your recovery and help you feel better as your body fights off the virus.

Of course, no specific food will cure the flu, but what you consume can help relieve symptoms and ease that general feeling of ickiness.

So, let’s set a menu for recovery with registered dietitian Beth Czerwony, RD, LD.

The importance of hydration and nutrition

When you have the flu, your body works overtime to fight the infection. That depletes available resources and energy reserves, which can leave you tired, sweaty, achy and feverish.

Two main factors come into play:

• Dehydration: Sweating out a fever can drain your internal fluid reservoirs. Ditto for vomiting or diarrhea. As those losses add up, your risk of dehydration rises.
• Reduced nutrient intake: The loss of appetite that often comes with the flu can make it harder to get the energy, protein, vitamins and minerals your body needs to function and recover.

That’s why replenishing your body is so important during this time.

“Your body needs hydration and nourishment when you’re sick,” emphasizes Czerwony. “Your immune system is your body’s defense network against invaders like the flu. So, it pays to feed it well.”

Best foods and drinks when sick with the flu

Here’s what should be on your recovery menu when you’re trying to bounce back from the flu.

Water

A simple glass of water is the OG of hydration. It’s easy to get, easy to sip on and generally well-tolerated — always a plus if your tummy feels a bit topsy-turvy because of influenza symptoms.

“Your body needs hydration more than any specific food when you’re fighting the flu, especially early on,” says Czerwony. “Drinking more water is a great place to start.”

Electrolyte drinks

Electrolytes are essential minerals that help keep your body running efficiently. If you’re losing fluids due to illness, your electrolyte levels can quickly get out of balance and leave you worse for wear.

Drinking electrolyte-rich beverages (like sports drinks) can keep you hydrated and boost your electrolytes to help you feel better.

Herbal tea

A steamy cup of herbal tea does more than hydrate. It also may help soothe a sore throat and temporarily ease a stuffy nose. (Plus, let’s be realistic: There’s just something comforting about a sip of tea.)

Peppermint tea is a good option because its menthol can create a cooling sensation that makes breathing feel easier, says Czerwony. Herbal teas with echinacea, hibiscus or elderberry are also popular when you’re under the weather.

Soup

A bowl of soup provides both fluids and nutrients one spoonful at a time. Plus, like tea, the warmth may temporarily relieve congestion and help you breathe a bit easier.

Chicken soup has long been regarded as a feel-good remedy when you’re sick — and not just because Mom makes it with love. A widely cited study found that chicken soup may offer an anti-inflammatory effect that can ease respiratory issues.

Other soups, or even simple broth, can bring similar benefits by:

• Boosting hydration
• Replacing lost electrolytes
• Easing congestion
• Providing vitamins and nutrients

“Soup is gentle on your throat and easy on your stomach while also getting you key nutrients,” says Czerwony. “And maybe best of all, it basically feels like a warm hug in a bowl.”

Vitamin C-rich foods

Vitamin C is well-known as an immune system booster — and some research suggests it may slightly reduce the severity and duration of illness. It won’t cure the flu, but it may help you feel better.

Consider nibbling on these vitamin C-rich fruits and veggies:

• Citrus fruit (like oranges)
• Broccoli
• Cauliflower
• Cantaloupe
• Kiwi
• Potatoes
• Red bell peppers
• Strawberries
• Tomatoes

Fruit or vegetable juice

Eating whole fruits and vegetables is best to maximize nutritional benefits — but when you’re sick, that may be more than you can stomach. In that case, a glass of juice can help you get some key nutrients and fluids.

But Czerwony recommends drinking 100% juice, to limit added sugars.

Smoothies

Another way to drink your nutrients is to go the smoothie route. Just toss a combination of fruit, veggies, ice, milk, yogurt or juice into a blender to get a refreshing glass of key vitamins and minerals.

“A smoothie’s icy coolness may also bring relief if your throat feels raw or sore,” Czerwony notes.

Easy-to-tolerate foods

Sometimes when you’re sick, getting any food in qualifies as a victory. Certain foods tend to be gentle on your stomach as you work to regain your appetite. Options that could help you start eating include:

• Toast
• Crackers
• Bananas
• Applesauce
• Oatmeal
• Rice
• Eggs
• Yogurt

Comfort foods

You need nourishment when you’re down and out with the flu. So, if eating a certain comfort food usually makes you feel better … well, eat it. Don’t feel like you’re bound by certain “only-eat-this” rules.

“Choosing foods that just make you feel better can go a long way,” says Czerwony.

What to avoid when you have the flu

While it’s important to eat and drink when you have the flu, certain choices may be less helpful than others for recovery. The list includes:

• Alcohol: Can a shot of whiskey help cure the flu? No. The same goes for beer, wine or other liquor. “Alcohol won’t help you recover and may make it harder to rest, stay hydrated and feel your best,” advises Czerwony.
• Caffeinated products: If you’re sick, you need sleep — and caffeine can work against rest. It may also worsen nausea and stomach upset in some people. Consider limiting drinks like coffee, black tea, soda and energy drinks.
• Sugary foods: You may not feel like eating as much when you’re sick. Given that, try to limit sugary foods that fill your belly without offering much nutritional value to support recovery.
• Spicy foods: Turning up the heat with a spicy dish might irritate a sore throat or cause GI issues. It might be best to keep Scoville heat units to a minimum when your belly is feeling sensitive.

“If any food upsets your stomach or makes you feel worse, skip it until you’re feeling better,” advises Czerwony.

Final thoughts

Flu symptoms can last anywhere from a few days to two weeks. While eating and drinking won’t dramatically change that timeline, fueling up can help you feel a little better as you work back to 100%.

If your flu symptoms get worse, you have signs of dehydration or your appetite doesn’t return within a week, contact a healthcare provider for guidance.

“You can’t eat your way out of the flu, but you can give your body the support it needs to recover,” encourages Czerwony. “Odds are, you’ll feel better one sip, one spoonful and one small bite at a time.”

“Empowering Pharmacists for Healthier Futures”

Providenciales, Turks and Caicos Islands — September 23, 2026; TCI Hospital joined healthcare organisations around the world in celebrating World Pharmacy Day from September 21-25, 2026, recognising the vital contribution pharmacists and pharmacy technicians make to patient safety, quality care and stronger healthcare systems.

Under the theme “Empowering Pharmacists for Healthier Futures,” this year’s observance highlighted the importance of enabling pharmacy professionals to use their knowledge, skills and expertise to their fullest potential in improving health outcomes and supporting patients throughout their healthcare journey.

As part of World Pharmacy Week, September 19–25, TCI Hospital celebrated its Pharmacists and Pharmacy Technicians while engaging patients, students and the wider community in activities focused on medication safety, pharmacy careers and the expanding role of pharmacy professionals in healthcare.

More Than Preparing Medications

Pharmacists and pharmacy technicians are integral members of the multidisciplinary healthcare team at TCI Hospital. While pharmacy is often associated with dispensing and preparing medicines, the work of pharmacy professionals extends far beyond the pharmacy counter.

The hospital’s pharmacy team works collaboratively with physicians, nurses and other healthcare professionals to support the safe and appropriate use of medications throughout the patient journey. Their work includes medication preparation and management, medication reconciliation and review, patient education, and processes designed to identify and reduce medication-related risks.

Their specialised knowledge is particularly important in clinical areas such as the Neonatal Unit, Oncology and Dialysis services, where medication management requires precision, careful calculation, specialised preparation and close attention to individual patient needs.

For TCI Hospital, World Pharmacy Day therefore provides an opportunity not only to celebrate pharmacy professionals, but also to increase public understanding of their important contribution to safe, effective and patient-centred care.

Inspiring the Next Generation

An important part of TCI Hospital’s 2026 observance was engaging young people and introducing them to the diverse opportunities available within the pharmacy profession.

Students from Maranatha Academy in Providenciales and HJ Robinson High School in Grand Turk, participated in an exposition designed to provide insight into the work of pharmacists and pharmacy technicians and their contribution to patient care and medication safety.

Students explored how medications moved through the healthcare system, the safeguards used to help prevent medication errors, and the importance of medication reconciliation in identifying and resolving potential medication-related concerns.

The sessions also featured practical demonstrations of selected tools and processes used by pharmacy professionals, giving students an opportunity to experience aspects of the profession beyond the traditional image of dispensing medicines.

Through this engagement, TCI Hospital hoped to encourage more young people in the Turks and Caicos Islands to consider careers in pharmacy and the wider healthcare sector.

Taking Pharmacy Education into The Community

TCI Hospital extended the conversation beyond the hospital through a special TCI Hospital House Call Talk Show episode featuring pharmacy professionals and a patient.

The programme explored the role of pharmacists from both the healthcare professional and patient perspectives, including how pharmacy professionals contributed to safe medication use and how patients could become active partners in their own medication safety.

The discussion encouraged patients to know the medications they were taking, provide healthcare professionals with accurate and up-to-date information about their medicines, follow medication instructions carefully, and ask questions whenever they were uncertain about their treatment.

The programme also highlighted pharmacy as a rewarding healthcare career and encouraged young people to explore educational and professional opportunities in the field.

Medication Safety is a Shared Responsibility

World Pharmacy Day also provides an important reminder that medication safety is a shared responsibility involving healthcare organisations, healthcare professionals, patients and families.

Patients can contribute to safer care by maintaining an accurate list of their medications, including prescription and non-prescription medicines; informing healthcare professionals about medications they are taking; following instructions for safe medication use; and asking questions when they do not understand why or how a medicine should be taken.

Healthcare organisations and professionals, in turn, have a responsibility to maintain systems that support safe medication practices and enable pharmacists and pharmacy technicians to contribute their expertise across the continuum of care.

TCI Hospital remains committed to strengthening medication safety, supporting its pharmacy workforce, educating patients and promoting effective collaboration across the multidisciplinary healthcare team.

Celebrating the People Behind Safe Medication Use

Chief Executive Officer of TCI Hospital, Dr Denise Braithwaite-Tennant, said World Pharmacy Day is an important opportunity to recognise the expertise and dedication of the hospital’s pharmacy professionals.

Chief of Allied Services, Eleanor Hall, highlighted the importance of recognising pharmacy as an integral clinical service and supporting the continued professional development of the pharmacy workforce.

Pharmacy Manager Kennita Myers said the theme reflects both the responsibility carried by pharmacy professionals and the opportunities available to further strengthen their contribution to patient care.

Thank You to Our Pharmacy Professionals

Turks and Caicos Islands Hospital extends its sincere appreciation to its pharmacists and pharmacy technicians for their professionalism, expertise and commitment to patient safety.

Whether preparing specialised medications, supporting clinical teams, educating patients, reviewing medication therapy or strengthening medication-safety processes, pharmacy professionals play an important role at every stage of the patient journey.

Their work embodies the message of World Pharmacy Day 2026: “Empowering Pharmacists for Healthier Futures.”

To all of our Pharmacists and Pharmacy Technicians, thank you for helping to keep our patients safe, supporting our healthcare teams and contributing every day to healthier futures for the people of the Turks and Caicos Islands.

The Bahamas, September 21, 2026 – The Public Hospitals Authority (PHA) Foundation, a philanthropic organization launched in January 2024 to support public hospitals and healthcare clinics, donated eight additional dialysis machines for the PMH Renal Services unit.

Director of Foundations, Corporate and Community Relations for the Public Hospitals Authority and Executive Director of the foundation, Alana Major, said this initiative is a part of the foundation’s “Sun, Sea and Second Chances” campaign.  PHA Foundation aims to secure 30 machines for Princess Margaret Hospital.

“As of today, with this donation, we are now up to 15 machines, so we are very excited about that,” Ms. Major said.

Other members of the foundation were present, including PHA Foundation Chairman Mr. Selvin Basden, who said the foundation is committed to doing its part in fulfilling the mandate of the Government of the Bahamas.

“One of the tenets of the Government is to ensure that access to healthcare is a human right. We are committed to ensuring that, at least from our part, we can deliver on that principle,” Mr. Basden said.

The PMH Renal Services Unit dialyzes about 150 to 170 patients annually. The unit provides care for patients who have been diagnosed with end-stage kidney disease and now need renal support. Patients who receive dialysis typically come to the unit three times a week, either on a Monday-Wednesday-Friday schedule or a Tuesday-Thursday-Saturday schedule.

Head of Department for Renal Services, Dr. Thurston Carroll, said she and the unit are excited to receive the donation, as it will replace machines that are not operating optimally.

“We are particularly excited about today’s donation because, although we have 20 stations within the dialysis unit, we have an aging fleet. These new machines and new water-treatment equipment will allow us to replace some of our aging equipment so that we can continue providing services to our patients.”

Foundation representatives noted that one or two organizations are already considering making bulk donations and if it happens, the foundation may be able to secure another 10 machines or another five machines in the very near future.

PMH Deputy Hospital Administrator Angelica Lockhart-Bastian and Hospital Administrator Mr. Tevard Bastian thanked the PHA Foundation for its donation to Princess Margaret Hospital.

Also in attendance were PHA Foundation Deputy Chairman Dr. Erecia Hepburn; Foundation guest Dr. Maria Oriakhi; Chief Biomedical Engineer Mr. Theodore Nottage; Administrative Officer Ms. Appapisa Neely; and Senior Assistant Hospital Administrator Mr. Valdez Bowe.

By Christina Williams 
Bahamas Information Services

BIS Photos/Mark Ford

PHOTO CAPTION:

Group Photo, from left:
– Dr. Rhea Thurston Carroll, Director, Renal Services, PMH
– Nurse Kim Harris, Dialysis Nurse, Dialysis Unit, PMH
– ⁠Sister Darnell Roker, Nurse Manager, Dialysis Unit, PMH
– Mrs. Angelica Lockhart-Bastian, Deputy Hospital Administrator PMH
– Mr. Tevard Bastian, Hospital Administrator PMH
– Mrs. Alana Major, Director, Foundations, Community and Corporate Relations, PHA
– ⁠Mr. Selvin Basden, Chairman, PHA Foundation
– ⁠Dr. Erecia Hepburn, PHA Foundation Board
– ⁠Ms. Donette Danvers, Executive Assistant, Foundations, Community and Corporate Relations, PHA