Nutrition Diet: What drinks make congestion go away?

October 15, 2025 •

4 min read

Dehydration is a primary cause of thickened, sticky mucus, which directly worsens congestion. But what drinks make congestion go away? The right beverages, focusing on hydration and soothing ingredients, are a powerful part of any nutrition diet for relieving discomfort from a stuffy nose and sore throat.

Quick Summary

The right fluids can help thin mucus and soothe airways. This article explores hydrating and warm beverages, including specific herbal teas, broth, and home remedies, to provide natural relief from congestion and respiratory discomfort.

Key Points

Hydration is key: Drinking plenty of water is the most important step, as it thins mucus and allows for easier clearance of the respiratory tract.
Warm liquids provide relief: Hot beverages like herbal teas and broths offer steam, which acts as a natural decongestant, and their warmth is soothing.
Honey soothes and fights germs: Adding honey to hot water or tea can calm coughs and soothe sore throats due to its antibacterial properties. Never give honey to children under 1..
Herbal powerhouses: Ingredients like ginger, peppermint, and chamomile in teas provide anti-inflammatory and decongestant effects.
Avoid dehydration and inflammation: Limit or avoid drinks containing caffeine, alcohol, and high sugar content, as they can worsen dehydration and inflammation.
Consider nasal rinsing: While not a drink, nasal irrigation with saline helps flush mucus and irritants directly from the nasal passages for effective relief.

The crucial link between hydration and congestion

When your body fights off an infection, like a cold or flu, it produces excess mucus to trap and eliminate invading germs. A key factor determining whether this mucus remains fluid and manageable or becomes thick and stagnant is your hydration level. The mucosal membranes lining your sinuses and respiratory tract require ample moisture to function properly. When you are dehydrated, these membranes dry out, and the mucus thickens, making it difficult for the tiny, hair-like cilia to sweep it away. This leads to a congested, stuffy feeling and can even increase your risk of secondary infections. Consuming plenty of fluids helps maintain the ideal mucus consistency, keeping the 'conveyor belt' of your respiratory system running smoothly.

Soothing and thinning: The best beverages for relief

Beyond simply hydrating, certain drinks possess specific properties that can help relieve congestion. Warm liquids and steam can be particularly effective, providing immediate, temporary relief by helping to loosen thickened mucus.

Plain water

This is the most fundamental and effective drink for combating congestion. Drinking plenty of water throughout the day ensures your body has enough fluid to keep mucus thin and flowing. The standard recommendation is to aim for around eight 8-ounce glasses daily, though individual needs can vary. Consistent sipping is more effective than drinking large amounts at once for maintaining steady hydration.

Herbal teas

Many herbal teas offer powerful anti-inflammatory and soothing properties that complement hydration. The warmth and steam from a cup of hot tea can act as a natural decongestant.

Ginger tea: Known for its anti-inflammatory properties, ginger can reduce swelling and help soothe a sore throat and chest congestion. Add a slice of fresh ginger to hot water for a potent brew.
Peppermint tea: The menthol in peppermint acts as a natural decongestant, helping to open up nasal passages and clear a stuffy nose. Inhaling the steam from peppermint tea can provide almost immediate relief.
Chamomile tea: This tea is known for its calming and anti-inflammatory effects. It can help reduce inflammation and promote better sleep, which is essential for recovery.
Green tea: Packed with antioxidants, green tea can help improve immune function and fight off infections that cause congestion.

Broth-based soups

Chicken noodle soup is a classic for a reason. Hot, broth-based soups provide both hydration and soothing steam. The nutrients in chicken soup may also have mild anti-inflammatory properties. Clear vegetable or miso broths are also excellent, nutritious choices that help loosen mucus.

Hot honey and lemon

This simple, time-tested remedy combines honey, lemon juice, and hot water for a soothing drink. Honey has antibacterial properties and coats the throat, calming a cough and soothing irritation. Lemon helps break down mucus and adds a boost of vitamin C. Important note: Do not give honey to children under 1 year of age due to the risk of infantile botulism.

Saltwater gargle

While not a drink to be swallowed, a saltwater gargle is highly effective for postnasal drip and loosening phlegm in the back of the throat. Mix half a teaspoon of salt into a cup of warm water and gargle several times a day.

Comparison of congestion-relief drinks


Drink	Primary Benefit	Secondary Benefits	Key Ingredients	How It Helps Congestion
Water	Thins mucus	Hydration, supports all body functions	Pure H₂O	Makes mucus easier to clear and prevents membranes from drying out.
Ginger Tea	Anti-inflammatory	Soothes sore throat, antioxidant	Gingerol, shogaol	Reduces swelling and inflammation in the throat and chest.
Peppermint Tea	Decongestant (menthol)	Soothing, anti-inflammatory	Menthol	Opens up nasal passages and thins mucus.
Honey-Lemon Tea	Soothes irritated throat	Antibacterial, mucolytic	Honey, lemon juice	Coats the throat and helps break down mucus.
Broth-Based Soup	Thins mucus, hydrating	Electrolytes, anti-inflammatory	Water, salt, protein	The steam and warmth loosen congestion, and fluids boost hydration.

Drinks to limit or avoid when congested

Just as some drinks can help, others can hinder your body's recovery by causing dehydration or increasing inflammation.

Caffeine: Drinks like coffee and caffeinated sodas are diuretics, which can cause dehydration and worsen sinus pressure.
Alcohol: Similar to caffeine, alcohol is dehydrating and can increase nasal congestion.
Sugary drinks: Processed and sugary beverages can increase inflammation and may suppress the immune system's function.
Dairy: For some individuals, dairy products like milk and cheese can thicken mucus, making congestion worse. This effect varies from person to person.
Cold beverages: While hydrating, cold drinks don't offer the added benefit of steam to help loosen mucus. Warm or hot drinks are generally more effective for symptom relief.

Beyond drinks: Lifestyle tips for battling congestion

In addition to adjusting your fluid intake, other lifestyle choices can provide significant relief:

Use a humidifier: Adding moisture to the air can help prevent nasal passages from drying out and can loosen congestion.
Steam inhalation: Leaning over a bowl of hot water with a towel over your head allows you to inhale moist steam, which is a powerful way to thin mucus.
Elevate your head: Using an extra pillow while sleeping can help mucus drain and prevent it from pooling in your throat.
Nasal saline rinse: Using a neti pot or saline spray can effectively flush out mucus, irritants, and allergens from your nasal passages.
Rest: Giving your body time to heal is critical for recovery from any illness causing congestion.

For more detailed guidance on supporting sinus health, consult resources from authoritative health bodies like the American Academy of Otolaryngology.

Conclusion

Staying properly hydrated is the single most important dietary strategy for managing congestion. Plain water is your best ally, but incorporating warm beverages like herbal teas, hot honey and lemon, and clear broths can provide additional soothing and anti-inflammatory benefits. By thinning mucus and keeping your respiratory tract moist, these drinks support your body's natural defense mechanisms and help you breathe easier. Remember to limit or avoid dehydrating and inflammatory drinks like caffeine and alcohol for faster recovery. If your congestion is severe or persistent, always consult a healthcare provider for proper diagnosis and treatment.

Frequently Asked Questions

Yes, drinking plenty of water is essential for relieving congestion. Mucus is over 95% water, and adequate hydration keeps it thin and fluid, allowing it to drain properly and be cleared by the body.

Warm drinks and the steam they produce provide immediate, temporary relief from congestion. The heat helps loosen and thin mucus, while the steam moisturizes nasal passages, making it easier to breathe.

It is best to limit or avoid coffee and alcohol. Both are diuretics that can lead to dehydration, thickening mucus and worsening your congestion and other symptoms.

Yes, hot water with honey and lemon is a classic and effective remedy. Honey's antibacterial properties and soothing nature calm coughs, while lemon helps break down mucus and provides vitamin C.

For some individuals, particularly those with a sensitivity, dairy products can make mucus thicker and more difficult to clear. Pay attention to how your body reacts and limit intake if you notice it worsens your congestion.

Other natural remedies include using a humidifier, inhaling steam from a hot shower or bowl of water, sleeping with your head elevated, and performing a saline nasal rinse with a neti pot or spray.

Peppermint tea is particularly good for a stuffy nose due to its menthol content, which acts as a natural decongestant and helps open up the nasal passages.