What are the best drinks for a runny nose?

December 14, 2025 •

4 min read

According to the Mayo Clinic, proper hydration is one of the most important factors for loosening mucus and alleviating congestion when sick. When asking, "What are the best drinks for a runny nose?", the answer involves choosing fluids that not only hydrate but also offer soothing, anti-inflammatory, and immune-supporting benefits.

Quick Summary

Hydrating fluids like water, herbal teas, and broths are ideal for thinning mucus and relieving a runny nose. Warm liquids provide soothing benefits and help with congestion, while avoiding caffeine, alcohol, and excess sugar is recommended.

Key Points

Stay Hydrated: Drinking plenty of clear fluids helps thin mucus, making it easier to expel and relieving congestion.
Warm Liquids Soothe: Hot teas, broths, and warm water with lemon and honey can soothe a sore throat and help open nasal passages with their steam.
Choose Herbal Teas: Peppermint and ginger teas are particularly effective, offering natural decongestant and anti-inflammatory properties.
Avoid Dehydrating Drinks: Steer clear of alcohol, excessive caffeine, and high-sugar juices, as they can worsen dehydration and inflammation.
Consider Electrolytes: For significant fluid loss due to fever, electrolyte drinks can help replenish essential minerals, but dilute them to reduce sugar.
Use Honey Safely: Honey can be used to soothe sore throats in adults and children over one year old, but it should never be given to infants under 12 months.
Incorporate Broth and Soup: Warm chicken or clear broths provide hydration, electrolytes, and soothing steam for respiratory comfort.

Why Hydration is Your Best Defense

When your body fights an infection, it produces a significant amount of mucus. To keep this mucus thin and flowing, rather than thick and sticky, staying well-hydrated is crucial. A runny nose, sneezing, and even fever cause the body to lose fluids more rapidly, making it even more important to replenish your reserves. Staying on top of your fluid intake directly supports your immune system and helps your body recover faster.

Warm Beverages That Offer Relief

Warm liquids are especially beneficial as the heat and steam help to open up nasal passages and clear congestion.

Lemon and Ginger Tea: A classic remedy, this tea combines the anti-inflammatory power of ginger with the immune-boosting vitamin C found in lemon. Add a spoonful of honey to coat and soothe a sore or irritated throat.
Peppermint Tea: The menthol in peppermint acts as a natural decongestant, helping to open airways and ease nasal stuffiness. Inhaling the steam from a hot cup can provide immediate relief.
Chicken Soup or Clear Broth: The warm liquid and sodium in broths can be very soothing. The steam helps to relieve congestion, and the fluids and electrolytes help prevent dehydration.
Hot Toddy (non-alcoholic): A spiced hot toddy made with hot water, lemon, honey, and cinnamon is a comforting and soothing beverage for nighttime relief.

Chilled or Room Temperature Options

For those who find hot drinks irritating, or for children, other options are available.

Water: Plain water is the most fundamental fluid for staying hydrated. Squeeze in a little lemon for a light flavor boost and vitamin C.
Diluted Juices: High-sugar juices can be dehydrating, but diluting fruit juice with water provides flavor and hydration. For children with sore throats, apple or grape juice may be more soothing than citrus.
Electrolyte Drinks: If symptoms like fever or vomiting are causing rapid fluid loss, drinks with electrolytes can help replenish essential minerals. Dilute commercial sports drinks with water to reduce their high sugar content.
Popsicles and Ice Chips: For a sore throat that accompanies a runny nose, cold treats can be very soothing.

Comparison Table: Drinks for a Runny Nose


Drink	Primary Benefit	Key Ingredients	Hydrating?	Soothing for Throat?	Decongestant?
Warm Water with Lemon & Honey	Thins mucus and soothes throat	Water, lemon juice, honey	Yes	Yes	Mildly
Peppermint Tea	Acts as a natural decongestant	Peppermint leaves, water	Yes	Yes	Yes (menthol)
Ginger Tea	Anti-inflammatory and antiviral	Ginger, water, honey (optional)	Yes	Yes	Yes
Clear Broth or Chicken Soup	Replenishes electrolytes, soothes	Broth, water, sodium	Yes	Yes	Mildly (steam)
Water with Electrolytes	Restores lost minerals	Water, electrolytes, sodium	Yes	No	No

Beverages to Avoid

Just as important as choosing the right drinks is avoiding those that can worsen your condition.

Caffeinated Beverages: Coffee and caffeinated soda are diuretics, meaning they cause your body to excrete more fluid, which can increase the risk of dehydration.
Alcohol: Similar to caffeine, alcohol is a diuretic and can interfere with immune system function.
Sugary Drinks: Excess sugar in the diet can weaken the immune system and increase inflammation. Opt for naturally flavored or diluted options instead.
Dairy Products (for some): While the link between dairy and increased mucus is debated, some people with sensitivities report worsening congestion after consuming milk products. If you notice this, it may be best to avoid dairy temporarily.

Conclusion

For a runny nose, the best course of action is to prioritize hydration with soothing, warm beverages and clear fluids. Herbal teas with ingredients like ginger, peppermint, and lemon can help thin mucus and provide anti-inflammatory and decongestant benefits. Warm broths are also excellent for replenishing fluids and electrolytes. On the other hand, it's wise to steer clear of dehydrating drinks like alcohol and excessive caffeine, as well as sugary sodas. By focusing on these beneficial beverages, you can support your body's recovery and find comfort from your symptoms. As with any illness, getting plenty of rest and listening to your body are key components to a speedy recovery.

A Note on Children

For children over one year old, honey is a safe and effective way to soothe a sore throat and cough. Always dilute fruit juice with water to minimize sugar intake, and never give honey to infants under one year old due to the risk of botulism. Offering popsicles or fun-shaped gelatin can encourage reluctant drinkers to take in fluids.

Note: This article provides general information and is not a substitute for professional medical advice. If your symptoms are severe or persist, consult a healthcare provider.

Outbound Link: Learn more about the importance of hydration for recovery from American River Urgent Care

Frequently Asked Questions

The connection between dairy and increased mucus is debated. Some people, particularly those with sensitivities or underlying conditions, may experience worsened congestion, while many do not. Pay attention to your body's reaction and avoid dairy if you notice an increase in symptoms.

Yes, it can. The warm liquid helps to thin mucus and the steam can clear nasal passages. Honey has soothing properties for the throat, and lemon provides a boost of vitamin C.

Sports drinks can help with hydration and replenish electrolytes, especially if you have a fever. However, many are high in sugar, which can increase inflammation. It is best to dilute them with water or opt for a low-sugar alternative.

Alcohol is a diuretic, which causes dehydration and can hinder your immune system's function. This can make your symptoms worse and prolong your recovery time.

For children over one, warm water with a teaspoon of honey and a squeeze of lemon is a good choice. Diluted apple or grape juice is also soothing. For babies, ensure frequent breast or formula feeding.

The steam from a hot drink helps to moisten the nasal passages and loosen mucus. This helps to clear congestion and makes it easier to breathe.

It is best to limit or avoid caffeinated drinks like coffee when you have a cold. Caffeine is a diuretic and can lead to dehydration, which is counterproductive when trying to thin mucus.

While fruit juices offer hydration, they are often high in sugar. Excessive sugar can increase inflammation. Diluting juice with water is a better option, and you can also get vitamin C from herbal teas with lemon.