The Best Drinks to Support Your Immune System This Season
Starting to hear more coughs and sniffles around the office? Friends cancelling plans because they’re “getting over something”? That’s a good sign it’s time to stay on top of your health. When your immune system is working overtime, even small habits can make the difference between feeling like yourself or under the weather.
While no beverage can magically prevent illness, some drinks can support the systems your immune response depends on. Hydration, vitamins, and minerals all play important roles in helping your body fight off infection and keeping you healthy.
Whether you’re trying to avoid getting sick, bouncing back from something that’s been going around, or simply looking for ways to feel more energized and resilient, choosing drinks that prepare your body to fight off germs is an easy place to start. Below, we’re breaking down what you need to stay healthy and the best drinks to help support your immune system this season.
What your body really needs to stay healthy
A strong immune system isn’t built on a single ingredient or quick fix. It’s supported by a combination of everyday nutrients that help your body function efficiently and respond to stress—whether that’s from seasonal changes, travel, or a packed schedule. Here are a few of the essentials your immune system relies on most.
Water
Hydration plays a foundational role in overall health, including immune function. Water helps circulate nutrients throughout the body, supports normal cell function, and aids in flushing out waste. Even mild dehydration can contribute to fatigue and make it harder for your body to operate at its best, which is why staying hydrated matters long before you start feeling run-down.
Electrolytes
Electrolytes like potassium, sodium, and magnesium help regulate fluid balance, muscle function, and nerve signaling. They also help your body absorb and retain the water you drink. When you’re sweating more, traveling, feeling stressed, or simply not drinking enough fluids, electrolyte balance can be disrupted, making hydration less effective and leaving you feeling drained.
Vitamins
Vitamins play a key role in immune health by helping white blood cells function properly and protecting the body from oxidative stress. Vitamins C and E fight free radicals that harm cells, while vitamin A supports immune cells and mucous membranes that trap pathogens. Rather than taking the occasional supplement, vitamins work best when regularly incorporated into your diet.
Zinc
Zinc is a mineral involved in the development and function of immune cells. It helps support the body’s normal immune response and is found naturally in foods like meat, nuts, and dairy. While zinc is important, more isn’t always better; a well-rounded diet usually provides enough.
Probiotics
A large portion of the immune system is connected to the gut, which makes digestive health an important piece of the puzzle. Probiotics are beneficial bacteria that help maintain a healthy gut environment, indirectly supporting immune function. Drinks that contain probiotics can be a helpful way to support gut health as part of your overall wellness routine.
When to drink immune boosters
Immune-boosting drinks aren’t just for when you’re already feeling under the weather. In fact, they’re most effective when used consistently and proactively. Here are just a few times when giving your body a little extra support can make sense:
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During flu season: Wintry weather can trigger the rampant spread of the flu, colds, and other illnesses, making everyone more susceptible to catching something.
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Before and during travel: Travel often means long days, disrupted sleep, and dehydration, all of which can impact how you feel and function.
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When stress levels are high: Ongoing stress can take a toll on the body. Alongside stress-relief techniques, staying hydrated and nourished helps support your health during hectic seasons.
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When energy feels low: Fatigue can be a sign that your body needs more fluids or key nutrients to keep up with daily demands.
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When you’re sick or recovering: Fluids and gentle, nutrient-rich drinks can help support hydration and relief while your body focuses on recovery.
7 best drinks to boost your immune system
No single drink can make you invincible during cold and flu season. But some beverages contribute to hydration, nutrient intake, and gut health, helping your immune system run on all cylinders when you’re most vulnerable. From everyday sips to comforting classics, these options give you plenty of ways to support your body throughout the season.
1. Cactus water
Cactus water keeps immune support simple. It’s deeply hydrating and naturally contains five essential electrolytes—potassium, magnesium, sodium, calcium, and phosphorus—which help your body make better use of the fluids you drink. Cactus water also includes vitamins C and E, antioxidants that support resilience.
Because brands like Caliwater are low in sugar and calories, cactus water works as an everyday option, not just something you reach for when you’re already feeling off (although it’s also great as a recovery drink). It’s easy to sip consistently, which is exactly what immune-supportive habits are all about.
Learn more about the health benefits of cactus water →
2. Fruit smoothies
A thoughtfully made smoothie can offer a dense serving of immune-supportive nutrients. Fruits like berries, citrus, and mangoes provide vitamin C, while ingredients like bananas and spinach contribute electrolytes. Adding Greek yogurt, nuts and seeds can bring protein, probiotics, and zinc into the mix, supporting digestion and balance.
Watch for sugar when building your blend. Instead of sweetened juices, opt for a lighter base like cactus water that still packs flavor and electrolytes without adding excess sugar that works against your immune health.
3. Chicken broth
There’s a reason chicken broth is a staple when you’re not feeling your best. It’s warm, comforting, and easy to drink while also delivering hydration and electrolytes. Broth also provides B vitamins and small amounts of zinc, which play a role in immune function.
Sip it straight from a mug or enjoy it as the base of a soup. Either way, it’s a simple way to support your body when it needs a little extra care.
4. Ginger tea
Known for soothing sore throats and supporting digestion, ginger tea is warm and comforting, making it especially appealing when you’re feeling run-down. It also contains antioxidants and has anti-inflammatory properties that support the body’s natural defenses.
This makes ginger tea a great option for recovery and an easy addition to your wellness routine during colder months.
5. Vegetable juices
Vegetable juices can be nutrient-packed, but it’s important to check the label.
Green juices, made with leafy greens and water-rich veggies like cucumber and celery, can provide vitamins A and C along with hydration and electrolytes. When fiber is left in, they also support gut health.
Carrot juice offers vitamins A, B6, C, and E, plus beta carotene and potassium. It’s nutrient-rich, but naturally higher in sugar, so moderation is key.
6. Orange juice
Thanks to its vitamin C content, orange juice has long been a go-to for immune support. It’s also a source of potassium, which supports hydration.
That said, it’s easy to overdo it. Orange juice is higher in sugar and calories than alternatives like cactus water, so it’s best to limit yourself to smaller servings or just the occasional glass.
7. Kefir milk
Kefir takes a gut-first approach to immune support. This fermented milk drink is rich in probiotics, helping maintain a healthy gut, which is where much of your immune system lives. It also provides B vitamins, vitamin D, and electrolytes.
Because it’s dairy-based, kefir isn’t for everyone. But for those who tolerate it well, it can be a smart addition to an immune-boosting lineup.
A Caliwater a day…
When it comes to immune support, consistency matters more than highly concentrated doses of vitamins once you’re already feeling sick. While no single drink can do it all, choosing options that help you stay hydrated and nourished can support how your body functions day to day.
Caliwater Cactus Water is one of these naturally immune-boosting drinks. Made from prickly pear cactus fruit, it delivers hydration along with electrolytes and vitamins like C and E, all with less than 7 grams of sugar and 35 calories per 12-ounce serving. It’s a refreshing way to support your wellness, whether you’re navigating seasonal changes, traveling, or just trying to feel your best.
Caliwater is easy to fit into any routine: sip it on its own, pair it with balanced meals, or mix it into mocktails for a flavorful twist. Find Caliwater online or at your local grocery store to prioritize daily health and hydration.
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