When you feel under the weather, bone broth can be one of the few things that sounds appealing: warm, savory, and easy to sip when your appetite is low. It is not a cure for a cold or flu, but it can be a practical tool—especially when your main goals are staying hydrated, getting a little sodium, and tolerating something gentle on the stomach. Bone broth also carries small amounts of protein and amino acids, which can help you feel steadier when full meals feel out of reach.
The key is knowing what bone broth can realistically do and where it falls short. For some illnesses, a salty, warm liquid is exactly what you need. For others—especially vomiting or diarrhea—you may need a more precise rehydration approach. This guide will help you use bone broth thoughtfully, safely, and effectively.
Essential Insights for Sick-Day Bone Broth
- Warm broth can support hydration when plain water feels unappealing, especially with sore throat, congestion, or low appetite.
- The sodium in broth may help replace losses from sweating or poor intake, but it is not a complete electrolyte solution.
- If vomiting or diarrhea is significant, prioritize an oral rehydration solution and use broth as a comfort add-on.
- Choose (or dilute) broth based on sodium needs, and aim for small, frequent sips if your stomach is sensitive.
Table of Contents
- What bone broth really provides
- Hydration and electrolytes where broth fits
- Comfort and respiratory symptoms
- How to use bone broth when sick
- Safety and who should be cautious
- When to seek care and what to expect
What bone broth really provides
Bone broth is essentially a long-simmered stock made from bones (often roasted) and sometimes connective tissue, with water, aromatics, and salt. That long cook pulls flavor compounds, gelatin, and varying amounts of minerals into the liquid. In practical terms, when you are sick, bone broth offers three main “job functions” that explain why it feels helpful.
First, it is fluid you will actually drink. Hydration is not only about what is ideal; it is about what is realistic when you feel nauseated, congested, or exhausted. Warm liquids are often easier to tolerate than cold water, and the savory flavor can be more appealing than sweet drinks when you are queasy.
Second, it usually provides sodium. Sodium is the electrolyte you lose most easily through sweat and that you may also under-consume when you are barely eating. Many store-bought broths range widely in sodium per cup, and homemade versions vary based on how much salt you add. That variability is a drawback if you need precise rehydration, but it can be a benefit if you are simply trying to replace “some” losses and feel less lightheaded.
Third, it can be a gentle bridge to eating again. During illness, people often fail on the “big meal” plan and then feel weaker. Broth can be a low-friction first step that makes the next step easier: adding noodles, rice, potatoes, or an egg. That progression matters because energy intake supports immune function, sleep quality, and overall resilience.
What bone broth does not reliably provide is a predictable dose of minerals, collagen, or special immune-boosting compounds. You may hear claims that it “rebuilds the gut” or “fights infection.” The more grounded view is simpler: bone broth is a supportive food—soothing, hydrating, and sometimes easier to consume than alternatives when you feel awful.
Hydration and electrolytes where broth fits
If you are sick, hydration has two layers: volume (enough fluid) and replacement (the right mix of water and electrolytes for what you have lost). Bone broth can help with both, but it shines more in “everyday sick” situations than in true fluid-loss scenarios.
When broth is a good fit
- Low appetite or mild dehydration: If you are not eating much and your urine is darker than usual, broth can make it easier to take in fluid without feeling like you are forcing it.
- Sweating with fever or chills: You may be losing both water and sodium through sweat. A salty liquid can be more satisfying than water alone.
- Sore throat and fatigue: The comfort factor matters—people tend to sip warm liquids more consistently.
When broth is not enough
If you have repeated vomiting, frequent watery diarrhea, or clear signs of dehydration (dizziness on standing, very dry mouth, minimal urination), the best tool is typically an oral rehydration solution (ORS). ORS is designed to use a specific balance of glucose and electrolytes to improve absorption in the gut. Broth usually lacks the glucose component needed for that optimized absorption, and its sodium content may be too high or too low depending on the product.
A useful approach is to think in a rehydration ladder:
- Small sips, often: If your stomach is unsettled, start with 1–2 mouthfuls every few minutes rather than a large cup at once.
- Choose the right liquid for the situation:
- Mild illness, minimal GI symptoms: broth, water, tea, diluted juice.
- Active vomiting or diarrhea: ORS as the foundation.
- Pair broth with a simple carbohydrate when you can: Toast, crackers, rice, or potatoes can make broth more useful for rehydration and energy. Even a few bites can stabilize you.
If you are relying on broth because it is all you can tolerate, consider diluting it (half broth, half water) and sipping more frequently. This reduces the chance that a very salty broth worsens nausea while still providing some sodium and flavor.
Comfort and respiratory symptoms
For colds, flu-like illnesses, and other respiratory infections, bone broth’s value is often less about “nutrition science” and more about symptom mechanics: warmth, steam, and easy swallowing.
Sore throat and cough irritation
Warm liquids can reduce the scratchy sensation that makes swallowing uncomfortable. Broth is often less acidic than fruit juices and less drying than very sugary drinks, which can matter when your throat feels raw. If coughing is keeping you up, a warm mug of broth before bed can be a low-effort way to soothe and hydrate without caffeine.
Congestion and thick mucus
Staying hydrated helps keep mucus less sticky and easier to clear. While broth does not directly “break up” mucus, warm fluids can make you feel less congested, and the steam from a hot bowl may provide short-lived relief. The real advantage is that broth encourages consistent fluid intake when you are congested and breathing through your mouth (which dries you out).
Taste changes and food aversion
Many people experience muted taste or nausea during respiratory illness. The savory “umami” flavor of broth can still come through even when sweet foods seem unappealing. This is one reason soup traditions show up across cultures: it is one of the few foods people can imagine consuming when they feel sick.
Nausea and early return to eating
If nausea is mild, broth can be a “starter food” that lets you gauge tolerance. If it sits well, you can upgrade the broth into a more complete small meal by adding:
- Rice or noodles for energy
- Shredded chicken or tofu for protein
- Soft-cooked carrots or potatoes for gentle bulk
- A beaten egg stirred in for a faster, comforting protein boost
A small but important expectation to set: broth may help you feel more comfortable, but it will not reliably shorten the duration of a viral illness. It is best viewed as part of supportive care that helps you rest, hydrate, and maintain basic intake so your body can do its work.
How to use bone broth when sick
Using bone broth well is mostly about timing, portion size, and smart add-ons. You want it easy, tolerable, and aligned with your symptoms.
How much and how often
- If you are mildly sick and mainly want comfort and hydration: 1 cup, 2–3 times per day is a reasonable pattern if it feels good and fits your sodium needs.
- If your stomach is sensitive: start with a few sips every 5–10 minutes and build up slowly.
- If you are congested or coughing: a warm cup in the morning and one in the evening can be more helpful than trying to finish a large amount at once.
Store-bought versus homemade
- Store-bought is convenient, but sodium content varies widely. If you are trying to hydrate, a very salty broth can make you thirstier and may worsen nausea for some people. Consider low-sodium options or diluting with hot water.
- Homemade gives you control. You can keep it lightly salted at first and add more if needed. Skimming excess fat can make it easier to tolerate if nausea is an issue.
Three simple “upgrade” options
- Broth plus starch (best for energy): Add cooked rice, noodles, or mashed potatoes. This makes it more sustaining and supports recovery when you are not eating much.
- Broth plus protein (best for steadiness): Stir in a beaten egg (egg-drop style) or add shredded chicken. This can reduce the “hollow” feeling that comes from drinking only fluids.
- Broth plus vegetables (best for gentle nourishment): Soft-cooked carrots, zucchini, or spinach add small amounts of potassium and micronutrients without being harsh.
If you have vomiting or diarrhea
Broth can still have a role, but do not treat it as your primary rehydration strategy if losses are significant. Use broth as a comfort food after you have started stabilizing with an ORS and can keep fluids down.
For children
If a child is sick, prioritize their tolerance and safety. Warm broth can be fine for older children who can sip safely, but it should not replace ORS in dehydration-prone illnesses. For infants and toddlers, get pediatric guidance—hydration needs and risks differ.
Safety and who should be cautious
Bone broth is generally safe as a food, but “when you are sick” is exactly when small risks become bigger: you may be dehydrated, you may have reduced appetite, and you may be making quick choices without reading labels.
Sodium and fluid-sensitive conditions
Bone broth can be very salty. That may be helpful for some people, but it can be a problem if you have:
- High blood pressure that is difficult to control
- Kidney disease
- Heart failure or significant swelling
- A medically prescribed low-sodium diet
If any of these apply, choose low-sodium broth, dilute it, and treat it as a small component rather than an all-day beverage.
Food safety and storage
Illness can make you more vulnerable to foodborne symptoms that mimic “stomach flu,” so safe handling matters.
- Refrigerate broth promptly after cooking or opening.
- Cool large batches quickly by dividing into smaller containers before chilling.
- Reheat until steaming hot, and do not leave broth sitting at room temperature for extended periods.
Histamine sensitivity and ingredient triggers
Some people find long-simmered broths aggravate symptoms like flushing, headaches, or digestive upset—often discussed in the context of histamine intolerance. This is not a universal issue, but if broth consistently makes you feel worse, switch to simpler fluids and gentler soups made fresh.
Also scan ingredients if you have sensitivities:
- Onion and garlic can bother some people with reflux or IBS.
- Spicy additions may worsen sore throat or nausea for certain individuals.
- Store-bought “bone broth” beverages sometimes include added flavors, yeast extracts, or sweeteners.
Heavy metals and “more is better” thinking
You may hear concerns about contaminants leaching from bones. The practical takeaway is not to panic, but to avoid treating broth as a concentrated supplement that you drink in large volumes daily for long periods. When you are sick, using broth for a few days as a comfort food is very different from building your diet around it.
When to seek care and what to expect
A helpful way to set expectations is to separate supportive comfort from medical progression. Bone broth can make you feel steadier and help you maintain intake, but it should not delay care when symptoms suggest something more serious.
What you can reasonably expect
- Better tolerance of fluids when plain water feels unpleasant
- Some improvement in lightheadedness related to low intake (especially if broth is salty)
- A gentler return to eating when appetite is low
- Comfort for sore throat, chills, and “empty stomach” nausea
Signs you may need more than home care
Seek medical advice promptly (urgent care or emergency care depending on severity) if any of the following occur:
- Signs of dehydration: very little urination, severe dizziness, confusion, fainting, or inability to keep fluids down
- Vomiting that persists or prevents any fluid intake
- Bloody stool, black stool, or severe abdominal pain
- Shortness of breath, chest pain, or worsening wheeze
- Severe sore throat with drooling or trouble swallowing fluids
- Symptoms that rapidly worsen after initial improvement
- High-risk situations: pregnancy, significant immune suppression, advanced age with frailty, or serious chronic disease
How to use broth without missing warning signals
A simple rule: if broth is helping you drink, pee regularly, and rest, it is playing the role you want. If you are using broth to “push through” while you continue to get weaker, that is a signal to reassess.
If you are unsure whether you are improving, track two things over 24 hours:
- Fluid tolerance: Are you able to sip consistently without vomiting?
- Output and alertness: Are you urinating at least a few times a day, and are you mentally clear?
Bone broth can be part of a smart sick-day plan. The most effective plan is the one that keeps you hydrated, nourished enough to recover, and attentive to red flags that warrant medical evaluation.
References
- Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease – PubMed 2025 (Review). ([PubMed][1])
- Understanding the use of oral rehydration therapy: A narrative review from clinical practice to main recommendations – PMC 2022 (Review). ([PMC][2])
- Prepare Oral Rehydration Solution from Three Pints of Water | Ebola | CDC 2024 (Guidance). ([CDC][3])
- Refrigerator Thermometers – Cold Facts about Food Safety | FDA 2024 (Food Safety Guidance). ([U.S. Food and Drug Administration][4])
- Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis – PMC 2021 (Preclinical Study). ([PMC][5])
Disclaimer
This article is for general educational purposes and does not replace individualized medical advice, diagnosis, or treatment. Hydration needs and safe sodium intake vary by age, medical conditions, medications, and the cause and severity of illness. If you have persistent vomiting or diarrhea, signs of dehydration, breathing difficulties, chest pain, severe weakness, or symptoms that rapidly worsen, seek medical care promptly. If you have kidney disease, heart failure, or a sodium-restricted diet, ask a clinician which fluids are safest for you while you are sick.
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