Feeling Sick? Avoid These 7 Recovery Mistakes That Could Be Making It Worse

When we’re under the weather, all we really want is to feel better fast. However, sometimes well-meaning habits we adopt can actually make things worse and drag out the illness. If you want to recover quickly and get back to normal, these are some common mistakes to avoid, and what to do instead.

1. Pushing Yourself Instead of Resting

Your body needs energy to fight off illness. Many people continue working, running errands, or even exercising, thinking they’re “strong enough” to power through. This effort diverts energy away from the immune response, leaving your body more exhausted and possibly prolonging your sickness.

What to do instead: Listen to your body! If you're tired, rest. Even just one full day of proper rest can make a big difference in your recovery.

2. Not Drinking Enough Water

When you're sick — especially with a fever or cold — your body loses fluids faster than usual. Many people focus on eating but forget that hydration is just as crucial for healing.

What to do instead: Drink plenty of water, herbal teas, and light broths. If you have a high fever, consider adding a pinch of salt and a splash of lemon juice to your water to replenish electrolytes.

3. Drinking Too Much Coffee or Black Tea

When fatigue hits, it’s tempting to grab a cup of coffee for a quick energy boost. However, caffeine can dehydrate the body and raise your heart rate, which isn’t ideal when you're sick.

What to do instead: Swap coffee for calming herbal teas like chamomile, ginger, or peppermint, which help soothe the body and support recovery.

4. Taking Antibiotics Without Medical Advice

Many people assume antibiotics are a cure-all, but they only work against bacterial infections — not viruses like the flu or the common cold. Unnecessary use of antibiotics can harm your gut microbiome and weaken your immune system over time.

What to do instead: Always consult a doctor before taking antibiotics. For viral illnesses, it’s often best to let your immune system do its job, with support from hydration, rest, and good nutrition.

5. Eating Heavy, Hard-to-Digest Foods

When you're sick, your body focuses on fighting infection, and your digestion may slow down. Greasy, fried foods, dairy, or processed sugars can overload your system and delay recovery.

What to do instead: Stick to easily digestible foods like vegetable soup, brown rice, soft fruits, and oatmeal.

6. Skipping Meals Because You’re Not Hungry

Loss of appetite is common when you're unwell, but skipping meals altogether deprives your body of the nutrients it needs to fight off illness. Prolonged fasting can lead to weakness and slow your recovery.

What to do instead: Even if you’re not hungry, try to eat small portions of nutrient-dense foods. Smoothies, warm soups, or yogurt can be easier to digest and provide the energy your body needs.

7. Staying Up Too Late

Sleep is when your body repairs itself and strengthens the immune system. Staying up late while sick can slow the healing process and leave you feeling worse the next day.

What to do instead: Go to bed early and give your body the rest it needs to recover properly.

Getting well faster depends on giving your body what it really needs — rest, hydration, gentle nourishment, and time. Avoiding these common mistakes can make all the difference in how quickly you bounce back.