Is Drinking Hot Apple Cider Good for You?

January 6, 2026 •

4 min read

According to WebMD, unfiltered apple cider is rich in polyphenols, which are plant compounds that act as antioxidants. This gives the drink many of the same health benefits as whole apples, though in lesser amounts. Heating this popular seasonal beverage can make it a comforting, healthy option, but it also has certain nutritional consequences that should be considered.

Quick Summary

Heating apple cider offers a comforting, spiced beverage with potential health benefits from retained antioxidants and hydration. However, the heating process can diminish some nutrients like vitamin C. Considerations for sugar content and proper pasteurization are important.

Key Points

Antioxidant Source: Unfiltered apple cider contains health-promoting polyphenols, though some are lost during heating.
Soothes Colds: The warmth and spiced aromas of hot cider can provide temporary relief from sore throats and congestion.
High Sugar Content: A single serving contains a significant amount of sugar and calories, which can affect blood sugar levels.
Nutrient Loss: Heating and pasteurization can cause a notable reduction in heat-sensitive nutrients, like Vitamin C.
Digestion and Hydration: Apple cider can aid hydration and contains small amounts of pectin, a soluble fiber that supports digestive health.
Dental Concerns: The acidity of hot cider can erode tooth enamel over time with frequent consumption.
Pasteurization is Key: For safety, ensure cider is pasteurized or properly heated to eliminate harmful bacteria, especially for vulnerable populations.

The Health Benefits of Drinking Hot Apple Cider

Rich in Antioxidants

Apple cider is made from pressed apples, and because it is unfiltered, it retains more of the apple’s natural compounds compared to clear apple juice. These compounds, known as polyphenols, act as antioxidants that help fight against free radicals and cell damage in the body. Polyphenols have been linked to a reduced risk of certain chronic diseases, such as heart disease, diabetes, and some cancers. A 2020 study on rose apple cider found that even after pasteurization, some antioxidant activity remains, though it is reduced.

Potential Aid for Digestive Health

Unfiltered apple cider contains some pectin, a soluble fiber that can help promote regularity and support digestive health. Pectin acts as a prebiotic, feeding beneficial gut bacteria. While the amount of fiber in cider is significantly less than in a whole apple, it can still provide a mild digestive boost for some people.

Soothing for Colds and Sore Throats

For generations, hot beverages have been used to soothe sore throats and provide comfort during a cold. Hot spiced apple cider, often infused with cinnamon, cloves, and orange, can be particularly effective. The warmth can help relieve congestion, and the steam can aid in clearing nasal passages. The spices themselves may also possess anti-inflammatory and antiseptic properties. While not a cure, it offers a gentle, hydrating remedy.

Excellent Hydration Source

Since apple cider is primarily water, it serves as an effective way to hydrate, especially when sick or during colder months when people may forget to drink enough fluids. Diluting the cider with water can reduce the sugar content, making it an even better option for maintaining hydration without excessive sugar intake.

Potential Downsides of Drinking Hot Apple Cider

Nutrient Degradation During Heating

While polyphenols are relatively stable, some heat-sensitive nutrients in apple cider, most notably Vitamin C, are significantly degraded during the pasteurization process or when heated at high temperatures. A 2020 study demonstrated that vitamin C content and overall antioxidant activity decreased with higher pasteurization temperatures and longer storage times. This means that while some health benefits remain, a portion of the nutritional value is lost.

High Sugar Content

Apple cider, like most fruit juices, is high in natural sugars and calories. An 8-ounce cup can contain around 24 grams of sugar and 120 calories. For individuals monitoring their sugar intake, especially those with diabetes, this is a significant amount to consider. The lack of fiber to slow sugar absorption means that it can cause a spike in blood sugar levels. Adding extra sugar or syrups during preparation can further exacerbate this.

Acidity and Dental Health

Apple cider is an acidic beverage. Frequent consumption of any acidic drink can, over time, erode tooth enamel. This risk is heightened when consuming it hot, as heat can increase the corrosive effect. Drinking in moderation and using a straw (or rinsing your mouth with water afterward) can help mitigate this effect.

Apple Cider vs. Apple Juice: What Heats Best?

To make a truly informed choice, it's helpful to compare hot apple cider to its more processed cousin, apple juice. The key differences lie in their processing and nutritional composition, which affects how they respond to heating.


Feature	Hot Apple Cider	Hot Apple Juice
Processing	Unfiltered, leaving behind some pulp and sediment. May be pasteurized or unpasteurized.	Filtered to remove all pulp. Always pasteurized at higher temperatures.
Nutritional Profile	Retains more polyphenols and trace amounts of fiber (pectin) from the apple solids.	Has fewer polyphenols and virtually no fiber due to filtration.
Appearance	Cloudy and opaque.	Clear and translucent.
Antioxidant Content	Generally higher in antioxidants due to less processing. Heat will still cause some degradation.	Lower in antioxidants from the start due to filtration and higher heat processing.
Flavor	A fresher, more complex flavor profile with a tangy or tart character, varying by apple varieties.	A sweeter, more straightforward apple flavor. May contain added sweeteners.
Healthier Choice?	Often considered healthier due to higher retained nutrients, assuming no added sugar.	Less beneficial, primarily providing sugar and hydration with fewer antioxidants.

What to Look For When Buying Apple Cider

When purchasing apple cider, especially if you intend to heat it, it’s important to consider whether it has been pasteurized. Unpasteurized cider carries a risk of harmful bacteria like E. coli. Heating unpasteurized cider to a boil for at least one minute is a recommended safety precaution, especially for pregnant women or individuals with compromised immune systems. Always check the label to determine if the cider is pasteurized or unpasteurized.

Conclusion

Drinking hot apple cider can be a comforting and moderately healthy beverage choice. It provides hydration and retains some beneficial antioxidants that can support heart and digestive health, especially when made with a quality, unfiltered product. However, it is high in sugar and calories, and some of the more delicate nutrients, like Vitamin C, are reduced during the heating process. For a balanced approach, enjoy hot apple cider in moderation, be mindful of its sugar content, and ensure it's properly pasteurized for safety. For maximum health benefits, nothing beats a whole, fresh apple, but for a warm, soothing treat, hot apple cider is a perfectly good option.

Authoritative Outbound Link

For guidelines on the safe handling and pasteurization of apple cider, consult the standards set by the Association of Food and Drug Officials: Apple Cider Processing Operations Requirements & Guidelines.

Frequently Asked Questions

Yes, hot apple cider can be very soothing for a sore throat. The warmth can temporarily relieve soreness and help reduce congestion. Adding spices like cinnamon and cloves may also provide some mild anti-inflammatory benefits.

Heating and pasteurization do cause some nutrient loss. While many of the beneficial polyphenols remain, heat-sensitive vitamins, like Vitamin C, are significantly reduced.

Yes, apple cider is naturally high in sugar. An 8-ounce serving can contain around 24 grams of sugar. It's important to be mindful of this, especially if you have concerns about blood sugar levels.

The main difference is processing. Apple cider is unfiltered and often contains more antioxidants and a bit of fiber, giving it a cloudy appearance and more complex flavor. Apple juice is filtered and pasteurized at higher temperatures, resulting in a clearer, sweeter, and less nutritionally dense product.

Heating unpasteurized apple cider to a rolling boil for at least one minute is crucial to kill any potentially harmful bacteria, such as E. coli. Always check the label and take precautions if you are serving an unpasteurized product.

Hot apple cider can provide comfort and hydration, which are beneficial when you have a cold. The warmth can help with congestion, and the fluid helps prevent dehydration, but it is not a cure for the cold itself.

The main risks include high sugar intake, potential dental erosion due to its acidity, and a loss of some nutrients during heating. High consumption could also affect blood sugar levels.