Fight Dehydration, Loss of Appetite & Fatigue

Madhoo Salunkhe

Masters in Clinical & Sports Nutrition

If you or someone you know has recently been affected by COVID-19, then these are some quick tips to aid in faster recovery.

By now, the most common symptoms of COVID-19 are very well understood throughout the world – Fever, Cough and Shortness of breath, these symptoms are usually accompanied by Fatigue and Loss of appetite.

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Nutrition and Hydration are central to recovery

When infected, your body has to work intensely to put up an immune response.

Rise in Body Temperature or Fever is the immune system’s way of increasing the body metabolism to fight the virus. Fever is also associated with excess loss of fluids and increased metabolism which can lead to dehydration and increased nutritional requirements

Read our blog on 14 Day Diet Plan For Home Quarantine

Fight Dehydration

Even though you may not be thirsty, it is important that you continue to eat and drink fluids to support your body’s ability to fight the virus. You also need to replenish your body’s fluid losses as well as thin the respiratory secretions. When you are dehydrated, your respiratory secretions thicken and are hard to clear from your lungs. Being unable to clear your secretions from the lungs can lead to pneumonia.

Consider the following

Take frequent small sips of liquids every few minutes if you are unable to drink large quantities at one time

Use a variety of liquids to avoid taste fatigue – Hot Kadha, Soups – Veg, Chicken, Dal etc

Fight Loss of Appetite

People recovering from mild to severe covid complications are likely to have unexplained weight loss which leads to muscle wastage and consequent tiredness and fatigue. This condition is further abetted by symptoms like loss of smell and taste.

Consider the following

Do not reduce food intake by more than 10% of what you usually eat.
Eat easily digestible foods like Dal Khichdi, Curd Rice, Dal Chawal etc.
Try eating 6 times a day, every 2-3 hours. Eat even if you are not hungry.
Calories are important to protect against breakdown of muscle for energy. Due to the increased stress from COVID-19, you need more calories than your normal diet.
Try to eat 70-80 grams of protein per day. Good protein sources are: peanut or nut butters, milk, eggs, cheese, meat/fish/poultry, protein shakes.
Due to decreased appetite, now is not the time to restrict calories. Eat nutrient-dense foods. Drink fruit juice, milk or other calorie-containing beverages.

Fight Fatigue

One of your biggest battles is going to be against the feeling of Lethargy and very heavy fatigue during the early days of the illness. This is directly caused by lack of nutrients in your body.

Consider the following

Have a handful of Dry Fruits – Dates, Anjeer, Raisins. These help in Fatigue reduction by reviving and giving you energy but also help in keeping up your Hemoglobin levels
Fresh Lime Juice after you get up is filled with Anti-oxidants and helps to eliminate the feeling of fatigue.