Recovering from COVID? Drink, Snack, Rest, Repeat

As COVID-19 continues to affect millions globally, recovery doesn't end with a negative test. The post-COVID phase, often called “long COVID” or simply the recovery period, can be physically and mentally exhausting. Whether you're recovering from a mild or severe infection, your body needs time, care, and the right nourishment to fully heal. That’s why the golden rule is simple: Drink, snack, rest, repeat — a gentle rhythm that helps you bounce back stronger.

Hydrate, Hydrate, Hydrate

Water is your best friend during COVID-19 recovery. Fever, sweating, and even the side effects of medication can lead to dehydration. Aim to sip fluids consistently throughout the day. Along with water, try oral rehydration salts, electrolyte drinks, herbal teas, or even coconut water to replenish lost minerals. Proper hydration supports your immune system, flushes out toxins, and keeps energy levels steady.

Snack Smart, Nourish Often

COVID recovery often comes with appetite loss, nausea, or fatigue, making large meals difficult. Instead of forcing yourself to eat heavy portions, try small, nutritious snacks every few hours. Go for easy-to-digest foods rich in vitamins and protein. Think:

• Bananas, boiled eggs, and toast
• Yogurt with fruits or oats
• Nuts and seeds for healthy fats
• Soups and broths to soothe your throat and stomach

Eating consistently helps rebuild muscle, boosts your metabolism, and strengthens your immunity.

Rest Is Not Optional — It’s Essential

Don’t rush back into your daily routine. COVID takes a toll on your body and mind, and ignoring fatigue can delay recovery or trigger a relapse. Sleep at least 8–10 hours a day, and take short naps if needed. Your body does most of its healing during deep rest, repairing damaged cells and restoring energy levels.

Avoid overstimulation, screen fatigue, or intense exercise. Gradually ease back into normal activities as your stamina improves.

Repeat the Cycle – Consistency Is Key

Recovery isn’t linear. Some days you’ll feel great, others not so much. That’s okay. The key is consistency — drinking fluids regularly, eating nourishing snacks, and prioritizing rest every single day. Avoid pushing through symptoms or resuming work prematurely. Respect your body's pace.

Post-COVID recovery requires patience and kindness to yourself. You don’t need to overhaul your lifestyle overnight. Stick to this simple rhythm: Drink, snack, rest, repeat — and you’ll find your strength returning, slowly but surely. Stay connected with your healthcare provider, monitor lingering symptoms, and most importantly, give your body the care it deserves.