What Drinks Help Clear Congestion? A Comprehensive Nutrition Guide

October 16, 2025 •

4 min read

Over 1 billion cases of the common cold occur in the U.S. annually, with congestion being a primary symptom. Finding out what drinks help clear congestion can offer significant relief by keeping mucus thin and nasal passages clear.

Quick Summary

Staying well-hydrated is crucial for thinning mucus and relieving congestion. Hot beverages like herbal tea, broth, and chicken soup offer steam and soothing properties, while specific ingredients boost anti-inflammatory effects. Avoiding dehydrating and sugary drinks is also key to faster relief.

Key Points

Stay Hydrated: The most fundamental step to clearing congestion is drinking plenty of water, which helps thin mucus and promote drainage.
Embrace Warmth and Steam: Hot beverages and broths provide soothing warmth, while the steam they release helps loosen mucus and relieve nasal pressure.
Leverage Herbal Teas: Teas with ginger, peppermint, or thyme offer mild anti-inflammatory and decongestant properties that support sinus health.
Avoid Dehydrating Drinks: Steer clear of caffeine and alcohol, as they can cause dehydration, thicken mucus, and worsen congestion.
Opt for Nutrient-Rich Broths: Chicken soup is proven to increase mucus flow and provides vital hydration, electrolytes, and anti-inflammatory compounds.

The Science Behind Hydration and Congestion

When dealing with a stuffed-up nose or chest, one of the most effective strategies is simply to increase your fluid intake. This seemingly simple action plays a crucial role in managing congestion on a physiological level. Your sinuses are lined with a moist tissue called mucosa, which produces mucus to trap pathogens like dust, bacteria, and viruses. Ideally, this mucus is thin and fluid enough to be moved along by tiny hair-like structures called cilia, which clear your nasal passages.

However, when you are dehydrated, your body's mucus becomes thick and sticky. This makes it difficult for the cilia to do their job, leading to a build-up of stagnant mucus that causes that familiar heavy, clogged sensation. By drinking plenty of fluids, you help your body maintain the ideal consistency of its mucus, allowing for proper drainage and preventing congestion from worsening. The best liquids are those that provide pure hydration without causing further irritation or dehydration.

Warm Drinks for Maximum Relief

Warm drinks offer a two-pronged approach to relieving congestion: the internal hydration and the external effect of the steam. The simple act of inhaling the steam from a hot beverage can help to loosen thick mucus and moisten dry nasal passages.

Herbal Teas

Certain herbal teas contain compounds that offer mild anti-inflammatory and decongestant properties.

Ginger Tea: Contains anti-inflammatory compounds like gingerol and shogaol, which can help soothe irritated tissues in the respiratory tract.
Peppermint Tea: Rich in menthol, a natural decongestant that helps open up nasal passages and create a sensation of clearer breathing.
Thyme Tea: Contains thymol, which has antimicrobial and expectorant properties that help the body clear mucus.
Chamomile Tea: Known for its calming effects, which can help with headaches and tension often associated with sinus pressure.

Nutrient-Rich Broths

Chicken soup isn't just a comforting tradition; it offers scientifically backed benefits for fighting congestion. Research has shown that hot chicken soup increases mucus flow more effectively than other hot liquids. The soup also provides a rich source of hydration and electrolytes, crucial for recovery when you're feeling unwell. Chicken contains the amino acid cysteine, which helps break apart mucus, while added vegetables provide vitamins and antioxidants that support immune function.

Key Ingredients to Enhance Your Drink

Adding certain ingredients to your warm beverages can boost their effectiveness against congestion. These ingredients bring their own anti-inflammatory, antimicrobial, and mucus-thinning properties to the mix.

Honey and Lemon: When added to warm water or tea, this classic combination can provide significant relief. The honey's smooth, thick texture soothes an irritated throat, while its antimicrobial properties help fight infection. Lemon is high in vitamin C, which supports the immune system, and its acidity can help break down mucus.
Turmeric: Contains curcumin, a potent anti-inflammatory compound that can help reduce swelling in the nasal and sinus passages. Combining it with black pepper can improve its absorption.
Spicy Ingredients: The capsaicin in cayenne pepper or the pungency of horseradish can act as natural, temporary decongestants by causing a runny nose, which helps clear blockages. Adding a pinch to a broth or tea can provide quick relief.

Comparison of Congestion-Clearing Drinks

To help you choose the best drink for your needs, here is a comparison of some popular options.


Drink	Primary Benefit	Anti-inflammatory	Soothing for Throat	Additional Notes
Plain Water	Excellent hydration	No	No	Thins mucus effectively; best foundation for all other remedies.
Honey-Lemon Tea	Soothing, mucus thinning	Mild (from lemon)	Yes	Good for sore throats; contains vitamin C.
Ginger Tea	Anti-inflammatory	Yes	Yes	Great for chest and throat inflammation.
Chicken Broth	Hydration, electrolytes	Yes (cysteine)	Yes	Highly nutritious and provides electrolytes.
Peppermint Tea	Decongestant	No	No	Menthol provides a sensation of clearer breathing.
Spicy Tea/Broth	Rapid decongestant	Yes (capsaicin)	No	Temporarily clears passages but can be intense.

What to Avoid When Congested

Just as certain drinks can help, others can worsen congestion. It is important to be mindful of what you're consuming to avoid hindering your recovery.

Caffeinated Beverages: Drinks like coffee and black tea act as diuretics, which can cause dehydration. Remember that proper hydration is critical for thinning mucus, so it's best to limit or avoid caffeine when you are sick.
Alcohol: Like caffeine, alcohol is a diuretic that contributes to dehydration. It can also worsen the swelling of sinus tissues and interfere with sleep, which is vital for recovery.
Sugary Drinks: Beverages high in added sugar, such as soda, sweet juices, and energy drinks, can increase inflammation and may suppress the immune system. They offer empty calories and can worsen cold symptoms. Focus on unsweetened options instead.

Conclusion: A Well-Hydrated Approach to Clearing Congestion

In the fight against congestion, your beverage choices are a powerful tool for relief. From the fundamental importance of plain water to the specific benefits of herbal teas and savory broths, the right drinks can thin mucus, reduce inflammation, and soothe irritated passages. By prioritizing consistent hydration and incorporating key ingredients like honey, lemon, and ginger, you can support your body's natural healing process. Conversely, avoiding dehydrating and inflammatory beverages like alcohol, caffeine, and sugary sodas helps ensure you don't slow down your recovery. For persistent or severe symptoms, always consult a healthcare professional. Meanwhile, a well-chosen, warm drink can provide comfort and relief on your road to recovery.

This article is for informational purposes only and does not constitute medical advice. For professional medical guidance, consult your healthcare provider. https://www.mayoclinic.org/diseases-conditions/common-cold/diagnosis-treatment/drc-20351605

Frequently Asked Questions

When you are properly hydrated, your body produces thin, fluid mucus that can be easily cleared from your nasal and sinus passages. If you become dehydrated, mucus thickens and becomes sticky, causing it to build up and worsen congestion.

Inhaling the steam from a hot beverage like tea or broth helps to moisturize and soothe your nasal passages, loosening thick mucus and making it easier to expel.

No, honey should not be given to children under 12 months old due to the risk of infant botulism, a serious illness. For infants, stick to breast milk or formula and consult a pediatrician for safe relief methods.

Both caffeine and alcohol are diuretics that can cause dehydration, which thickens mucus and can make your congestion worse. Alcohol can also increase swelling in your sinuses.

Spicy ingredients like capsaicin found in cayenne pepper can act as natural decongestants. They cause a temporary, watery nose, which helps clear blockages and relieve the pressure of congestion.

Chicken soup's reputation as a cold remedy is well-earned. The hot broth provides steam and hydration, while compounds in the chicken, like cysteine, help thin mucus. The nutrients in the vegetables also support your immune system.

For a simple, soothing drink, combine a tablespoon of honey and a tablespoon of fresh lemon juice in a mug of hot water. Stir until the honey dissolves and sip while it is warm.