What is the Best Drink for Colds? A Guide to Hydrating and Soothing Remedies

November 20, 2025 •

4 min read

According to the Mayo Clinic, drinking plenty of fluids is a crucial step in managing a cold by helping to loosen congestion and prevent dehydration. Discovering what is the best drink for colds can significantly aid in your recovery, providing both essential hydration and symptomatic relief.

Quick Summary

This guide explores the most beneficial beverages for fighting a cold, emphasizing hydration, electrolyte replacement, and soothing ingredients. Learn which drinks are most effective and which ones you should avoid.

Key Points

Hydration is Paramount: The most important thing is to drink plenty of fluids like water to prevent dehydration and help thin mucus, which eases congestion.
Warm Drinks Soothe: Warm liquids such as herbal tea, broths, and honey-lemon water can calm a sore throat and aid in clearing up congestion.
Honey for Coughs and Sore Throats: Honey has antimicrobial properties and can help suppress coughs and soothe irritated throats, but should never be given to infants under one year old.
Nutrient-Rich Broths: Clear broths offer hydration, electrolytes, and nutrients that are beneficial when your appetite is reduced during illness.
Avoid Dehydrating Beverages: Steer clear of alcohol and caffeinated drinks like coffee and some sodas, as they can contribute to dehydration.
Limit Sugar Intake: High-sugar juices and sports drinks can cause inflammation and are less effective than diluted or naturally-sweetened alternatives.

The Foundation of Recovery: Hydration is Key

Staying well-hydrated is the single most important action you can take when battling a cold. When your body is fighting off an infection, it loses fluids through symptoms like sweating from a fever, a runny nose, and increased mucus production. Dehydration can exacerbate cold symptoms, making you feel worse and potentially delaying recovery. Sufficient fluid intake helps to thin mucus, making it easier for your body to expel congestion, and supports your immune system in its fight against the virus. While plain water is always an excellent choice, several other beverages offer unique benefits that can provide relief for specific cold symptoms.

Top Drinks for Cold Symptom Relief

There are several effective drinks that can help you feel better when you're sick. The right choice often depends on your specific symptoms and what your body craves.

Warm Lemon Water with Honey: A classic and time-tested remedy, this drink is excellent for soothing a sore throat and suppressing a cough. The warmth is comforting, and the lemon provides a boost of Vitamin C, which can support immune function. Honey has natural antibacterial properties and acts as a cough suppressant. Note: Do not give honey to children under one year of age due to the risk of infant botulism.
Herbal Teas: The warmth and steam from a cup of herbal tea can help ease congestion and soothe a sore throat. Specific herbs can provide additional benefits:
- Ginger Tea: Ginger has anti-inflammatory and anti-nausea properties. It's especially useful if you're experiencing stomach upset with your cold.
- Chamomile Tea: Known for its calming effects, chamomile tea can help promote rest and sleep, which is vital for recovery.
- Peppermint Tea: The menthol in peppermint can help with decongestion.
Clear Broths and Soups: Warm broths from chicken, vegetables, or miso are not only hydrating but also provide electrolytes and nutrients that can be beneficial, especially if your appetite is low. The steam from the warm liquid helps clear nasal passages. Opt for low-sodium varieties to avoid dehydration.
Diluted Electrolyte Drinks: If you're experiencing vomiting, diarrhea, or fever, you may lose electrolytes, which are crucial minerals for maintaining fluid balance. Mixing a small amount of a sports drink with water can help replenish these electrolytes. However, avoid drinking them straight, as the high sugar content can be counterproductive.
Fresh Juices (diluted): Freshly made juices from fruits and vegetables can provide vitamins and antioxidants that support the immune system. Diluting juice with water can help reduce the sugar content. Good options include orange juice (for Vitamin C), carrot juice (for Vitamin A), and watermelon juice (for hydration).
Saltwater Gargle: While not a drink to be swallowed, gargling with a mixture of warm water and salt can temporarily soothe a sore throat by drawing mucus away from the inflamed tissue. This is an effective and simple home remedy.

Drinks to Avoid When You're Sick

Just as certain drinks are helpful, others can hinder your recovery. It's best to avoid these until you're feeling better:

Caffeinated Drinks (Coffee, Caffeinated Sodas): Caffeine is a mild diuretic, which means it promotes water loss from the body, potentially worsening dehydration.
Alcohol: Like caffeine, alcohol is dehydrating and can weaken your immune system, making it harder to fight off the infection.
High-Sugar Juices and Sodas: Many store-bought juices and sodas contain a high amount of added sugar, which can contribute to inflammation and potentially suppress immune function. Stick to natural, diluted options instead.

Comparison of Common Cold Drinks


Drink	Primary Benefits	Notes	Specific Symptoms	What to Watch For
Warm Water with Lemon & Honey	Hydration, sore throat relief, cough suppressant, Vitamin C	Avoid honey for infants under 1. Add fresh ginger for extra kick.	Sore throat, cough, congestion	Don't use boiling water to preserve honey's properties.
Clear Broth (Chicken or Veggie)	Hydration, electrolytes, nutrients, congestion relief	Opt for low-sodium varieties or make homemade.	Congestion, low appetite, body aches	High-sodium canned soups can be dehydrating.
Herbal Tea (e.g., Ginger, Chamomile)	Hydration, soothing, relaxation, anti-inflammatory	Choose caffeine-free varieties.	Sore throat, congestion, sleep issues	Peppermint can aggravate acid reflux.
Plain Water	Essential hydration, thins mucus, flushes toxins	The most crucial fluid for recovery.	All cold symptoms	Needs to be consistently consumed throughout the day.
Diluted Electrolyte Drink	Hydration, electrolyte replenishment	Mix with water to reduce sugar/salt levels.	Fever, vomiting, severe fluid loss	High sugar can worsen inflammation.

Crafting Your Own Soothing Cold Remedies

Instead of store-bought options, you can easily create your own effective drinks at home:

Easy Ginger-Lemon-Honey Tea: Simmer a few slices of fresh ginger root in a cup of water for 5-10 minutes. Remove from heat and stir in a spoonful of honey and a squeeze of fresh lemon juice. This provides anti-inflammatory and soothing benefits.
Nutrient-Packed Smoothie: Blend together antioxidant-rich fruits like strawberries and blueberries with a handful of spinach and a liquid base like almond milk or plain yogurt. This is great for when your appetite is low but you need nutrients.

Conclusion

The best drink for colds is not a single cure-all but a combination of hydrating and soothing fluids. Prioritizing consistent intake of plain water, warm lemon-honey beverages, herbal teas, and nourishing broths is the most effective strategy. These remedies work in concert to combat dehydration, thin mucus, and soothe irritated tissues, helping your body recover more efficiently. By avoiding dehydrating and sugary drinks, you create an optimal internal environment for your immune system to do its job. For additional, expert-verified information, you can consult sources like the Mayo Clinic's guide to cold remedies.

Frequently Asked Questions

Orange juice can provide Vitamin C and hydration, but store-bought versions often contain high amounts of added sugar. Fresh, diluted juice is a better choice to avoid excess sugar, which can increase inflammation.

Sports drinks can help replenish electrolytes if you are losing fluids rapidly from fever or vomiting. However, they are high in sugar and salt, so it's best to dilute them with water to avoid further dehydration.

It is generally best to limit or avoid coffee and other caffeinated beverages when you have a cold. Caffeine is a diuretic and can worsen dehydration, which is counterproductive when you need to stay hydrated for recovery.

Ginger tea contains compounds with anti-inflammatory and antimicrobial properties. Its warmth and steam can also help to soothe a sore throat and clear congestion.

Alcohol can dehydrate you, making your symptoms worse and potentially prolonging your illness. It can also interfere with your immune system's ability to fight the infection.

Yes, chicken soup can be very effective. It provides hydration and electrolytes from the broth, and the warmth helps with congestion. Some studies suggest it may also have anti-inflammatory properties.

No, honey should not be given to children under one year of age due to the risk of infant botulism. For toddlers over one, it is safe and can help with coughs and sore throats.