The Best Drink for a Runny Nose: A Guide to Hydrating Remedies

January 8, 2026 •

4 min read

Staying hydrated is a cornerstone of common cold self-care, as fluids help to thin the mucus causing your symptoms. When considering what's the best drink for a runny nose, options range from simple water to specialized herbal teas designed to provide both hydration and therapeutic effects. Warm liquids, in particular, offer soothing relief and help to clear nasal passages.

Quick Summary

This guide covers the top hydrating and warm beverages to alleviate a runny nose, explaining how fluids thin mucus and soothe irritation. It details the benefits of water, herbal teas, and broths, providing practical recipes to help you feel better and recover faster.

Key Points

Hydration is Key: Drinking plenty of fluids, especially warm ones, helps thin mucus and is crucial for overall recovery.
Herbal Teas Soothe: Teas like ginger, peppermint, and chamomile offer natural anti-inflammatory and decongestant properties that can clear nasal passages and reduce irritation.
Honey and Lemon Power: A warm mix of honey and lemon provides antibacterial support and a vitamin C boost while soothing a sore throat.
Broth for Nutrition: Hot chicken or vegetable broth replenishes fluids and electrolytes, offering nourishing support during illness.
Complementary Relief: Combining drinks with steam inhalation or a humidifier can provide more effective symptom relief.

Why Hydration is Your Best Friend When You Have a Runny Nose

When you're dealing with a cold or allergies, a runny nose is your body's way of trying to flush out whatever is irritating it, be it a virus or an allergen. During this process, as well as when you are feverish, you can lose fluids faster than normal, increasing your risk of dehydration. Keeping your fluid intake high is crucial because it directly impacts the consistency of your mucus. Drinking plenty of fluids, especially warm ones, can help thin the mucus in your nasal passages, making it easier to expel. This not only makes you more comfortable but also helps your body get rid of the irritants more effectively.

Top Contenders for the Best Runny Nose Drink

While plain water is always an excellent choice for rehydration, several other drinks offer additional benefits that can soothe a runny nose and support your immune system. Here are some of the most effective options:

Ginger Tea: Ginger is renowned for its anti-inflammatory and antiviral properties. The bioactive compounds, like gingerols, help reduce inflammation in your nasal passages and can open them up, easing congestion and a runny nose. Adding a bit of honey can provide extra throat-soothing benefits.
Lemon and Honey Water: A classic remedy, this drink combines honey's antibacterial and anti-inflammatory properties with lemon's high vitamin C content. It can help soothe an irritated throat and break down mucus. Be sure to use warm water to preserve the vitamin C.
Peppermint Tea: The menthol in peppermint acts as a natural decongestant, which can help open your nasal passages. Inhaling the steam from the warm tea adds to its effectiveness, providing a cooling sensation that can offer significant relief from a stuffy and runny nose.
Hot Broth: Whether chicken or vegetable, a warm, savory broth is both hydrating and nourishing. It provides valuable protein, vitamins, and minerals that support your body while it's fighting off an infection. The warmth of the broth also helps to thin mucus and can feel incredibly comforting.
Golden Milk (Turmeric Milk): This drink, which combines milk (or a milk alternative) with turmeric, is known for its powerful anti-inflammatory and antioxidant properties. Turmeric's active compound, curcumin, can help soothe irritated nasal passages and boost your immune system.

Practical Guide to Making Your Own Remedies

Making these drinks at home is simple and ensures you're getting fresh, potent ingredients. Here’s how to prepare a few of the most popular options:

Simple Ginger & Honey Tea

Ingredients: 1-inch fresh ginger, sliced; 1 cup water; 1 tablespoon honey; lemon wedge (optional).
Instructions: Boil the water with the ginger slices for about 10 minutes. Strain into a mug, stir in the honey, and add a squeeze of lemon if you like. Sip while warm.

Soothing Lemon & Honey Tonic

Ingredients: Juice of half a lemon; 1 tablespoon honey; 1 cup warm water.
Instructions: Mix the honey into the warm water until dissolved. Add the lemon juice and stir. Drink immediately to benefit from the fresh vitamin C.

Immunity-Boosting Golden Milk

Ingredients: 1 cup milk (dairy or plant-based); 1/2 teaspoon turmeric powder; 1/4 teaspoon black pepper (enhances curcumin absorption); pinch of ginger powder (optional).
Instructions: Gently warm the milk in a saucepan. Whisk in the turmeric and black pepper until well combined. For extra flavor, add a pinch of ginger. Drink once a day, especially before bed.

Comparison of Popular Runny Nose Beverages


Drink	Primary Benefit	Key Ingredients	Best for...
Warm Water	Hydration, thins mucus	Water	Universal hydration, all-day sipping.
Ginger Tea	Anti-inflammatory, decongestant	Ginger, water	Clearing stuffiness and soothing inflammation.
Lemon & Honey Water	Antibacterial, vitamin C boost	Lemon, honey, water	Soothing sore throats and breaking down mucus.
Peppermint Tea	Natural decongestant (menthol)	Peppermint leaves, water	Opening up nasal passages and soothing a stuffy nose.
Hot Broth (Chicken/Veg)	Hydrating, nourishing, electrolyte-rich	Broth, herbs, vegetables	Replenishing fluids and nutrients during illness.
Golden Milk (Turmeric)	Anti-inflammatory, antioxidant	Turmeric, milk, black pepper	Soothing irritation and strengthening immunity.

Beyond the Drink: Complementary Strategies

While choosing the best drink for a runny nose is an excellent first step, combining it with other simple home remedies can significantly enhance your relief. Using a humidifier or inhaling steam from a hot shower helps to moisten nasal passages and loosen mucus, complementing the effects of your warm beverages. A saline nasal rinse using a neti pot can also flush out irritants from your sinuses. Remember to get plenty of rest, as this allows your immune system to focus on healing. For persistent or worsening symptoms, it is always advisable to consult a healthcare professional.

Conclusion

Ultimately, the best drink for a runny nose is one that keeps you well-hydrated, thins mucus, and offers soothing comfort. Warm fluids like herbal teas (ginger, peppermint, lemon-honey) and broths excel at this by providing both therapeutic ingredients and the comforting warmth needed to ease symptoms. Combining these drinks with other home remedies, such as steam inhalation, can provide comprehensive relief and support a faster recovery. Listening to your body and choosing what feels most soothing and effective for you is key during cold and flu season.

Visit the Cleveland Clinic for more information on managing runny nose symptoms.

Frequently Asked Questions

There is a common belief that milk and other dairy products increase mucus production, but studies have not found strong evidence to support this claim in most people. Dairy can, however, make existing mucus feel thicker in the back of your throat, which might be why some people feel it worsens their symptoms.

Warm drinks help a runny nose in two ways: by hydrating your body, which thins out the mucus, and by the steam produced, which can help open up your nasal passages, providing immediate, temporary relief from stuffiness.

While no drink can instantly stop a runny nose, a warm herbal tea like ginger or peppermint provides rapid, temporary relief by delivering soothing warmth and steam to the nasal passages, helping to thin mucus quickly.

It is best to limit or avoid caffeinated drinks like coffee and soda when sick. Caffeine is a diuretic and can contribute to dehydration, which is counterproductive when trying to stay hydrated to thin mucus.

Yes, coconut water is an excellent hydrating beverage. It is naturally rich in electrolytes, which can help replenish lost fluids and maintain hydration when you are sick, especially if you have a fever.

Orange juice provides vitamin C, which can support your immune system, but its acidity can sometimes irritate a sore throat. For rehydration, water or a warm tea is often a more gentle and effective choice.

Honey possesses antibacterial properties and is known for its ability to soothe an irritated throat. In a warm drink, it coats the throat, reducing the sensation of post-nasal drip that often accompanies a runny nose.