How to Take Care of Yourself When Sick

As many of you know, I was sidelined with Covid the last week and a half. NOT fun, seriously, do everything you can to avoid it. 

I shared some of my insights on my Instagram (@jchcoaching) but for those of you who aren't on social media, here are some of my key tips and takeaways. We all get sick sometimes, so save this email for future reference!


1. Stay hydrated!

Your thirst cues might not be as trustworthy when you’re under the weather, and a sore throat might making sipping seem like torture, but if you want to avoid an IV, drink up.

Hydration doesn’t have to mean water. Sports drinks with electrolytes can help, but anything you can tolerate works. Food with high water content like soup or fruit also counts!

2. Be Sure to Eat

Like thirst cues, hunger cues often aren’t reliable when we’re sick, but lacking an appetite doesn’t mean we don’t need to eat!

Getting enough nutrients is key to helping the immune system fight off your illness so you’re back on your feet sooner.

Depending on what kind of sick you are, you might just need to get whatever you can tolerate. Try to incorporate protein if possible. If food sounds horrible, protein or meal replacement shakes might help you get valuable nutrients when you don’t want to eat.

3. Sleep!

Our bodies ALWAYS need sleep to recover, repair, and restore, and we need even more when fighting off an illness. Try to get extra sleep at nighttime, and if you're able, take naps to get as much of that precious sleep as possible when sick.

Certain over-the-counter medications can aid sleep if your symptoms are keeping you up, but be sure to check the label. “Daytime” and “non-drowsy” usually indicate medications with stimulants that can make sleep more elusive.

4. Be OK with Resting

When you’re under the weather, take it easy.

Those of us who are active often like to try to push it and exercise even when sick, but it’s counterproductive.

Not only are you likely spreading germs to your gym friends, you’re also not going to be at your best — AND you won’t recover as well from training because your immune system is already over stressed.

Take the day off, or stick to gentle movement like yoga or walking -- away from others if you're contagious!

5. Be Kind to Yourself

It’s ok if the only foods or drinks  you can handle aren’t part your normal intake.

It’s ok if you have to skip some workouts.

It’s ok to sit around and not “be productive” while your cells are working furiously to make you healthy again.

Give yourself a break!

6. Be Patient

A client who also recently recovered from Covid asked me how I was handling the mental aspect of not being able to work out. 

It’s something many people grapple with when sick or injured, and I used to, but with Covid, I haven’t even thought about it. 

When training is just part of your life, that means training through life’s obstacles. You learn that setbacks aren’t permanent, and that even when you’re perfectly healthy, your body and your strength and your fitness can shift as your goals and your focus shifts. 

We all go through seasons, some planned and some out of our control. Our goals change. Our fitness changes. Our bodies change. That’s life. One illness is not going to "ruin your progress," and the gym and the workouts will be there when you're healthy again. 

{I wrote more about this and how my mindset has changed here.}