Do fizzy drinks help with a cold?

December 29, 2025 •

4 min read

Contrary to a common misconception, drinking sugary and caffeinated fizzy drinks can actually worsen cold symptoms and delay your recovery. When you're feeling unwell, prioritizing proper hydration with the right fluids is essential for supporting your body's immune response and soothing discomfort.

Quick Summary

Drinking sugary and caffeinated sodas when you have a cold can worsen dehydration and increase inflammation. Better options include water, herbal tea, and broth, which provide essential hydration without the negative side effects of high sugar content and dehydration risk from caffeine.

Key Points

Sugary drinks hinder recovery: High sugar can suppress the immune system and increase inflammation, potentially prolonging your illness.
Caffeine promotes dehydration: Caffeinated sodas act as diuretics, worsening the dehydration that often accompanies a cold and fever.
Hydration is paramount: Water, warm herbal tea, and clear broths are superior choices for staying hydrated, thinning mucus, and helping to loosen congestion.
Beware of ginger ale myths: Many commercial ginger ales contain little to no real ginger and are just sugary soda; homemade ginger tea offers true anti-inflammatory benefits.
Temperature matters for comfort: Warm liquids can help clear stuffiness and soothe a sore throat, while cold options like popsicles can provide temporary numbing relief.
Stick to simple fluids: The best approach is to avoid complicated beverages with high sugar and focus on the basics your body needs most: proper hydration with water and nutritious, easy-to-digest fluids.

Many people associate reaching for a cold, bubbly soda with feeling comforted when sick. Some might even believe the carbonation can settle an upset stomach. While this can provide a moment of fleeting relief, the overall effect of these beverages on your immune system and recovery is often negative. Understanding the specific ingredients and their impact is key to making better choices when you're under the weather.

The Negative Effects of Sugary Fizzy Drinks

When you're sick, your body is working hard to fight off a virus, and it needs all the support it can get. Unfortunately, most fizzy drinks work against this process. The two main culprits are high sugar content and, in many cases, caffeine.

The Sugar and Inflammation Connection

High sugar intake has a negative impact on your immune system. Studies have suggested that sugar can inhibit the function of infection-fighting white blood cells. This means that by consuming excessive sugar, you could be making it harder for your body to fight the cold virus effectively. Furthermore, excessive sugar consumption can increase inflammation in the body, which can make your symptoms, like a sore throat and congestion, feel even worse. This is particularly relevant when you're battling a cold, as inflammation is already a component of your body's response to the infection.

Dehydration from Caffeine

Many popular sodas contain caffeine. Caffeine is a diuretic, meaning it causes your body to produce more urine and lose fluid. When you have a cold, proper hydration is crucial for thinning mucus and preventing dehydration, especially if you have a fever. Drinking caffeinated beverages directly counters this need, making it a poor choice for recovery. Opting for decaf fizzy drinks isn't a perfect solution either, as you still have to contend with the high sugar content. The Mayo Clinic strongly advises against alcohol, coffee, and sodas with caffeine, as they can make dehydration worse.

Alternatives to Fizzy Drinks for Cold Relief

Instead of hindering your recovery with a sugary soda, consider these healthier and more effective alternatives that will actually help you feel better:

Water: Plain water is the best liquid for staying hydrated and flushing out your system. Aim to drink consistently throughout the day to keep your mucus membranes moist and support your body's healing process.
Warm Herbal Tea with Honey: The warmth can soothe a sore throat and help loosen stuffy congestion. Honey has natural antibacterial properties and can act as a cough suppressant for adults. Be sure to choose a non-caffeinated variety, such as chamomile or peppermint.
Clear Broth or Chicken Soup: This classic remedy is popular for a reason. Broths provide hydration, electrolytes, and can help clear congestion from the steam.
Ginger Tea (made with real ginger): Unlike commercial ginger ale, which is just sugar and fizz, brewing a tea with fresh ginger root has legitimate anti-inflammatory benefits that can help with nausea and soothe a sore throat.
Electrolyte Drinks (Diluted): If you are experiencing severe fluid loss from vomiting or diarrhea, a rehydration solution can be helpful. However, many sports drinks are too high in sugar for normal cold symptoms and should be diluted with water.
Popsicles or Ice Chips: If a sore throat is a major issue, cold items can offer a numbing effect and reduce inflammation temporarily. This is also a good way to increase fluid intake if you're not feeling like drinking much.

Fizzy Drinks vs. Recommended Fluids for a Cold


Feature	Fizzy Drinks (e.g., Soda)	Recommended Fluids (e.g., Water, Tea, Broth)
Hydration	Often poor, can cause dehydration due to caffeine and sugar.	Excellent, promotes fluid balance and helps loosen mucus.
Immune Support	May inhibit immune cell function due to high sugar.	Supportive, provides hydration and nutrients to aid recovery.
Inflammation	Can increase inflammation, worsening symptoms.	Often reduces inflammation (e.g., ginger tea, soup) or is neutral.
Soothing Effect	Temporary comfort from cold temperature or fizz, but can irritate.	Warmth of tea/broth soothes throat; cold popsicles numb pain.
Nutritional Value	Generally poor; provides empty calories and high sugar.	Offers electrolytes, vitamins, and minerals.

Conclusion: Focus on Hydration, Not Fizz

While the idea of a fizzy drink might seem appealing when you feel unwell, the reality is that the high sugar and potential caffeine content can actively work against your body's recovery process. Fizzy drinks contribute to dehydration and inflammation, which are the opposite of what you need to feel better. The best course of action is to focus on simple, proven remedies: plenty of rest and proper hydration with water, warm herbal teas, and nutritious broths. By making these smarter choices, you can better support your immune system and get back on your feet faster.

For more information on effective cold remedies, see this article from the Mayo Clinic: Cold remedies: What works, what doesn't, what can't hurt.

Frequently Asked Questions

While some people find the fizz comforting for nausea, the high sugar content and potential for caffeine can be counterproductive for overall recovery and hydration. A better option for nausea would be sipping on real ginger tea.

High sugar intake can increase inflammation and may inhibit the function of infection-fighting white blood cells, potentially prolonging your illness and making symptoms feel worse.

The best drinks for a cold are plain water, warm herbal tea with honey, and clear broths. These provide essential hydration and can help soothe symptoms without the negative effects of sugar and caffeine.

While decaffeinated options avoid the diuretic effect, they are often still high in sugar, which can increase inflammation and hinder your immune response. It's best to avoid them and choose healthier, lower-sugar fluids.

Aim for plenty of fluids to stay well-hydrated, often more than your usual intake, especially if you have a fever or increased mucus production. Your urine should be pale yellow or clear if you are properly hydrated.

Yes, cold drinks or frozen treats like popsicles can provide temporary relief for a sore throat by numbing the area and reducing inflammation. You can try both warm and cold options to see what works best for you.

Ginger root itself has anti-inflammatory properties. A homemade ginger tea or sparkling water infused with real ginger would be a better choice than commercial ginger ale, which typically lacks real ginger.