You’re wobbly, achy and leaving a trail of Kleenex every time you shuffle from the bed to the couch. Yet somewhere in your fuzzy brain, you also know you need to put some nutrients in your body. What, exactly, do you eat and drink for a cold?

We asked an expert for advice. And for the sake of your pounding head, we asked them to keep it simple.

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Best thing to eat for a cold: Chicken noodle soup.

The legends are true: Some research suggests chicken noodle soup can actually boost recovery from a cold. Even skeptics admit it’s got a lot going for it.

“Whether or not there’s robust scientific evidence, chicken noodle soup is an all-around good choice when you’re not feeling well. It offers hydration, electrolytes and protein,” says Anthony Sampino, DO, a family medicine expert at Hartford HealthCare Medical Group.

Vegetarians, try swapping in plant-based chicken or tofu. For anyone who doesn’t love chicken noodle, try another clear broth-based soup with veggies and a protein, like miso soup or pho.

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What NOT to eat: Too much, too soon.

When your body is fighting off a cold, your stomach lining often becomes inflamed, causing nausea or just general lack of appetite. If you eat too much, or consume very heavy food, you risk upsetting things even more.

“It’s not a good idea to jump right into that cheeseburger,” says Dr. Sampino. “Start with soup or dry toast and work your way up as you’re able to tolerate things. Listen to your body.”

> Related: What Your Mucus Color Is Trying to Tell You

Best beverage for a cold: Water mixed with a sports drink.

“I often tell patients to mix a quarter-cup of Gatorade, Powerade or another electrolyte-rich drink into three-quarters cup of water,” says Dr. Sampino. “That gets you some salt and sugar if you’re not eating, while still hydrating you.”

You can also mix in a vitamin C supplement like Emergen-C.

“There’s some colloquial evidence that suggests hyper-dosing vitamin C is helpful for the immune system,” says Dr. Sampino. Even if it doesn’t help, it won’t hurt.

How much to drink? Aim for two to three liters of fluid a day.

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What NOT to drink: Anything caffeinated or high in sugar or salt.

When you’re recovering from a cold, the key is to hydrate — and to avoid anything that dehydrates you.

That’s why, instead of chugging sports drink from the bottle, you dilute it with three times as much water. “Since you’re not exercising, straight Gatorade or Powerade can be too salty and sugary, which could end up dehydrating you further,” explains Dr. Sampino.

It’s also why you should avoid:

  • Alcohol
  • Coffee
  • Sodas with caffeine
  • Juice with added sugars

> Related: 6 Things to Know Before You Get Your Flu Shot

When to see a doctor for a cold

At your next wellness check, dazzle your doctor by asking their opinion. Since they know your personal health history, they can tell you just how proactive to be about picking up the phone.

But in general, if you’re healthy and young, keep two things in mind:

  • If any point you notice wheezing or trouble breathing, call a doctor.
  • As long as you’re not having breathing issues, you can wait 10 to 14 days to see if your symptoms clear up on their own.

That said, you don’t have to wait that long.

“If you’re uncomfortable and don’t know what to try, or you’ve tried different remedies and nothing’s working, you can always see your doctor for advice,” says Dr. Sampino.

They may recommend over-the-counter treatments or see if you need antibiotics. Who knows? They may also have their own tips for what to eat and drink for a cold.

You may walk out with a prescription — and a family recipe for chicken noodle soup.