Nutrition and Your Health: What Drinks Relieve Sore Throat?

October 21, 2025 •

4 min read

According to the Mayo Clinic, a sore throat caused by a virus typically resolves on its own in five to seven days. While you wait for it to pass, knowing what drinks relieve sore throat pain can provide significant, and immediate, comfort. Simple beverages can help reduce inflammation, keep your throat moist, and thin out mucus, making swallowing easier.

Quick Summary

This guide covers a variety of soothing drinks, both warm and cold, that can help alleviate a sore throat. It explores options like herbal teas, honey, broths, and cold beverages, detailing their benefits and preparation. The article also provides a comparison of warm versus cold remedies, lists drinks to avoid, and emphasizes the importance of staying hydrated.

Key Points

Warm liquids provide comfort: Drinks like herbal tea and broth help increase blood flow to the throat, reduce swelling, and soothe irritation.
Honey is an effective remedy: Its antibacterial properties and ability to coat the throat can reduce cough and discomfort, but it should not be given to infants under one year old.
Cold drinks numb the pain: Ice water, popsicles, and other cold beverages can effectively numb the throat, reducing inflammation and pain.
Hydration is key for recovery: Staying well-hydrated with water, tea, or broth is crucial for keeping the throat moist and supporting the immune system.
Know what to avoid: Acidic, spicy, and hard foods, as well as alcohol and caffeine, can further irritate a sore throat and should be avoided.
Compare warm and cold remedies: Choose between warm drinks that help with mucus or cold drinks that numb pain, depending on your symptoms and comfort preference.

The Soothing Power of Warm Drinks

When your throat is inflamed and scratchy, warm beverages can offer significant relief. The warmth can increase blood flow to the throat, helping to reduce swelling and pain, while the moisture helps soothe a dry, irritated throat.

Herbal Tea with Honey

Herbal teas are a classic remedy for a sore throat, with different types offering unique benefits. Chamomile tea, for example, has anti-inflammatory properties that can reduce pain and swelling, and can also promote better sleep. Peppermint tea contains menthol, which creates a cooling effect that can numb the throat and break up mucus.

Adding honey to your tea is a time-honored practice that is backed by research. Honey has natural antibacterial and anti-inflammatory properties, and its thick consistency helps coat the throat, reducing irritation and cough. A review of studies published in Canadian Family Physician noted honey's effectiveness as a cough suppressant. Important: Honey should never be given to infants under one year of age due to the risk of infant botulism.

Honey and Lemon Water

For a simple yet effective remedy, combine a teaspoon of honey and a squeeze of fresh lemon juice into a glass of warm water. The honey provides a soothing coat, while the lemon's vitamin C can help boost the immune system. Lemon's acidity can also help break down mucus, though some people may find it irritates their throat.

Warm Broth

Chicken or vegetable broth offers a double benefit for a sore throat. The warmth and steam can help clear congestion and soothe the throat, while the broth itself provides essential nutrients and hydration, which is crucial when you have a reduced appetite. Some research even suggests that chicken soup may have anti-inflammatory properties.

The Numbling Effect of Cold Drinks

If warm drinks are not your preference or your throat feels particularly fiery, cold beverages can be equally effective. The cold can help numb the pain and reduce swelling and inflammation.

Ice Water and Ice Chips

Simple, cold water is one of the best ways to stay hydrated and keep your throat moist. Sucking on ice chips can provide direct, targeted relief by numbing the throat, similar to the effect of medicated lozenges.

Popsicles and Smoothies

Frozen treats like popsicles, sherbet, and sorbet can be very soothing. Opt for options made from real fruit juice to get a boost of vitamins. Making your own with fruit and yogurt can provide even more nutritional value. Smoothies are another excellent choice, as they are packed with vitamins and minerals and are easy to swallow.

Low-Acid Juices

Apple juice or grape juice are good choices because they are less acidic than citrus juices, which can sometimes irritate the throat. Serving them chilled can maximize the numbing effect.

What to Avoid with a Sore Throat

Just as some drinks can soothe, others can worsen symptoms. Avoiding certain beverages and foods is a key part of managing your discomfort.

Acidic and Spicy Foods: Citrus fruits, spicy sauces, and tomatoes can increase irritation and should generally be avoided.
Hard, Crunchy Foods: Crackers, toast, and nuts can scratch and further damage the tender throat lining.
Alcohol: Alcoholic beverages can dehydrate the body and should be avoided.
Caffeinated Drinks: While coffee may not be significantly dehydrating, its acidity can irritate the throat. It is best to stick to herbal teas or water when experiencing a sore throat.

Comparison of Hot vs. Cold Drinks for Sore Throat Relief

To determine the best approach for your specific needs, consider the pros and cons of warm versus cold remedies.


Feature	Warm Drinks (e.g., tea, broth)	Cold Drinks (e.g., ice water, popsicles)
Effect on Mucus	Helps thin mucus and clear congestion.	No effect on thinning mucus.
Inflammation	Promotes blood flow, which helps reduce swelling.	Causes vasoconstriction (narrowing of blood vessels), which can reduce swelling.
Pain Relief	Soothes and relaxes throat muscles.	Provides a numbing effect on the throat.
Hydration	Excellent for staying hydrated; some options also provide nutrients.	Excellent for hydration; can provide nutrients in smoothies or juices.
Taste and Appeal	Comforting and can feel more nourishing when sick.	Refreshing and can be more appealing when a throat feels very hot or inflamed.

Conclusion

Whether you prefer the comforting warmth of a honey-lemon tea or the numbing chill of a popsicle, the most important thing to remember when battling a sore throat is to stay hydrated. Plenty of fluids help keep your throat moist and support your body's immune system. By incorporating these soothing beverages and avoiding irritants, you can make a significant difference in your comfort level while your body recovers. If symptoms are severe, or do not improve after a week, consult with a healthcare provider for a proper diagnosis.

For more information on sore throat remedies and when to seek medical attention, consult reliable resources like the Mayo Clinic.

Frequently Asked Questions

Herbal teas like chamomile, ginger, and peppermint are excellent choices. Chamomile has anti-inflammatory properties, while peppermint contains menthol to help numb the throat and break up mucus.

Whether hot or cold is better depends on individual preference and symptoms. Warm liquids help thin mucus and increase blood flow, while cold liquids can numb the throat and reduce swelling. Try both to see what feels most comforting.

Honey is a great remedy for children's coughs and sore throats, but it should never be given to infants under one year of age. This is due to the risk of infant botulism, a rare but serious illness.

Yes, it is generally best to avoid acidic juices like orange juice when you have a sore throat, as they can cause further irritation. Opt for low-acid options like apple juice or smoothies instead.

Yes, gargling with warm saltwater is a very effective home remedy. It helps reduce inflammation, kill bacteria, and loosen mucus. Use about half a teaspoon of salt in a glass of warm water and gargle multiple times a day.

Besides tea, you can drink warm broths, ice water, smoothies, or low-acid juices. Warm honey and lemon water is another effective option.

The belief that milk increases phlegm is a misconception. Milk mixes with saliva to create a thicker liquid that might feel like more mucus to some, but it does not increase production. If you are not lactose intolerant, milk can provide calcium and vitamin D.

Yes, turmeric contains the compound curcumin, which has anti-inflammatory and antibacterial properties. You can add it to warm milk or tea for a soothing drink.