What's the best tea to drink when you're feeling sick?

October 10, 2025 •

5 min read

According to studies, sipping a warm beverage can provide immediate relief from common cold symptoms like a sore throat and congestion. When you're feeling sick, knowing exactly what's the best tea to drink when you're feeling sick can make a significant difference in your overall comfort and path to recovery.

Quick Summary

A warm cup of herbal tea can offer soothing relief for various sickness symptoms. Different teas can combat nausea, ease sore throats, and clear congestion, providing comfort and hydration to aid recovery.

Key Points

Ginger is a powerful multi-tasker: Excellent for soothing nausea, combating inflammation that causes sore throats, and easing congestion.
Peppermint helps clear congestion: The menthol in peppermint acts as a natural decongestant, while inhaling the steam provides extra relief for a stuffy nose.
Chamomile promotes rest and recovery: Its mild sedative properties help you sleep better and relax when illness makes it difficult to rest.
Honey and lemon are classic cold remedies: When added to warm tea, honey soothes a sore throat and cough, while lemon provides a boost of vitamin C.
Elderberry and Echinacea support immunity: These teas are rich in antioxidants and are known to support the immune system, potentially reducing the duration of cold symptoms.
Stay hydrated with warm liquids: The warm fluid itself is a powerful remedy, helping to loosen mucus, soothe a scratchy throat, and keep your body hydrated.

While rest and proper hydration are key to recovering from an illness, the simple act of brewing a warm cup of herbal tea can provide significant symptomatic relief. Herbal teas, or tisanes, are packed with natural compounds that can help your body fight off infections and soothe bothersome symptoms. The right tea depends on your specific ailments, whether it's a persistent cough, upset stomach, or stubborn congestion.

Teas for Symptom-Specific Relief

Soothing a Sore Throat

One of the most common and irritating symptoms of a cold or flu is a scratchy, sore throat. The warmth and moisture from a hot tea can feel instantly soothing, but certain herbs offer added benefits:

Licorice Root: Contains glycyrrhizin, which has antiviral and antimicrobial properties that can help fight infections. It is also known to help reduce coughs and irritation. Note: Avoid if you have high blood pressure.
Ginger Tea: With powerful anti-inflammatory properties, ginger can reduce the inflammation in your throat that causes pain.
Chamomile Tea: This floral infusion has anti-inflammatory and antimicrobial properties that may help reduce throat infection and swelling.
Slippery Elm & Marshmallow Root: These teas contain mucilage, a gel-like substance that coats and soothes the throat lining, easing painful scratchiness.

For added relief, stir in a teaspoon of honey. Honey has antibacterial and antimicrobial properties and acts as a natural cough suppressant, but should not be given to infants under 12 months.

Calming an Upset Stomach and Nausea

If your illness includes digestive issues like nausea or an upset stomach, certain teas can provide gentle but effective relief:

Ginger Tea: A time-tested remedy for nausea, ginger contains phenolic compounds like gingerol that have antiemetic (anti-nausea) effects. It is effective for motion sickness, pregnancy-related nausea, and chemotherapy-induced nausea.
Peppermint Tea: The volatile oils, particularly menthol, in peppermint can soothe the stomach lining and reduce queasiness. Even inhaling the aroma can help reduce nausea.
Chamomile Tea: Well-known for its calming properties, chamomile also contains anti-inflammatory compounds that can relax the digestive muscles and ease cramping.

Clearing Nasal Congestion

For a stuffy nose and sinus pressure, the steam from a hot tea is often the first line of relief. Some teas contain aromatic compounds that further aid in decongestion:

Peppermint Tea: The menthol in peppermint acts as a natural decongestant, helping to open up nasal passages and relieve congestion. Inhaling the steam as you sip can be especially effective.
Ginger Tea: The warmth and spice of ginger can help clear sinuses by reducing inflammation and promoting mucus flow.
Eucalyptus Tea: The powerful aroma of eucalyptus tea, specifically the compound 1,8-cineole, can help alleviate nasal congestion due to its anti-inflammatory effects.
Green Tea: Inhaling the steam from a hot cup of green tea can help loosen congestion, and its antioxidants can provide an immune boost.

Boosting Your Immune System

While no tea can cure a cold, certain varieties can provide a powerful dose of antioxidants and nutrients to support your body's fight against infection:

Elderberry Tea: Packed with antioxidants, elderberries have been used for centuries to ease symptoms of illness. Studies suggest that elderberry extracts may reduce the duration and severity of cold and flu symptoms.
Green Tea: This tea is rich in catechins and other antioxidants that support a healthy immune system and can help fight off infections.
Echinacea Tea: Native to North America, this tea has long been used to support the immune system. Some studies suggest it can reduce the duration of a cold.

Promoting Restful Sleep

Getting a good night's rest is crucial for recovery. For many, this can be difficult due to discomfort. A calming tea can help you wind down:

Chamomile Tea: Chamomile contains apigenin, an antioxidant that binds to receptors in the brain to promote relaxation and sleepiness. Drinking a cup before bed can improve sleep quality.

Choosing the Best Tea: A Comparison


Tea Type	Primary Benefit When Sick	Best For	Potential Side Effects	Caffeine?
Ginger	Anti-inflammatory, antiemetic, antimicrobial	Nausea, sore throat, congestion	Can cause heartburn in high doses	No
Peppermint	Menthol acts as decongestant, soothes stomach	Congestion, nausea, cough	Avoid if severe GERD; can make you drowsy	No
Chamomile	Mild sedative, anti-inflammatory	Sleep issues, anxiety, sore throat, stomach upset	Allergic reactions possible for those sensitive to daisies/ragweed	No
Licorice Root	Antiviral, antimicrobial, coats throat	Sore throat, cough	High doses can increase blood pressure	No
Elderberry	Antioxidant, immune-boosting	Reducing severity and duration of cold/flu	Uncooked berries are toxic; buy prepared tea	No
Green Tea	High in antioxidants, immune support	General wellness, congestion relief (steam)	Contains caffeine; may not be suitable for evening	Yes

How to Maximize Your Tea's Benefits

To get the most out of your soothing cup of tea, consider these tips:

Steep Correctly: Follow the instructions on the package. Herbal teas often need a longer steeping time (5-10 minutes) than true teas (green, black) to release their beneficial compounds fully.
Inhale the Steam: The steam from a hot cup of tea is a powerful ally against congestion. As you sip, inhale the vapors to help clear your nasal passages.
Sweeten Wisely: Add honey after the tea has cooled slightly to preserve its beneficial enzymes and properties.
Combine for a Power Boost: Many ingredients can be combined. A lemon, honey, and ginger concoction is a classic for fighting colds and soothing sore throats.
Stay Hydrated: Remember that tea is just one way to stay hydrated. Continue to drink plenty of water throughout the day to support your body's recovery.

Conclusion

When you are feeling sick, a cup of warm tea offers a combination of soothing comfort and targeted herbal support. From the menthol in peppermint that clears congestion to the anti-inflammatory power of ginger, different teas address different symptoms effectively. By understanding your specific needs and choosing the right blend—perhaps with a spoonful of honey for a sore throat or some extra ginger for nausea—you can make your recovery a more comfortable experience. Remember to prioritize rest and hydration, and let a soothing herbal tea help you feel better, naturally.

For more information on the various applications of herbal remedies, you can explore trusted resources like the National Institutes of Health(https://www.webmd.com/diet/supplement-guide-chamomile).

Frequently Asked Questions

For a sore throat, licorice root tea or ginger tea are excellent choices due to their anti-inflammatory and antiviral properties. Adding honey to any warm tea can also provide a soothing, coating effect.

While some herbal teas like chamomile are generally considered safe for children, always consult a pediatrician before giving any herbal tea to infants or young children. Honey should not be given to children under 12 months of age.

Yes, mixing different herbal teas can be beneficial. Many blends, like ginger, chamomile, and lemongrass, are specifically designed to address multiple symptoms at once.

It's best to avoid highly caffeinated teas, especially before bed, as they can interfere with sleep, which is crucial for recovery. Be cautious with certain potent herbs and always check for contraindications with any existing medical conditions.

The most important aspect is staying hydrated, so drink as much as you feel comfortable with. Listen to your body and continue to drink plenty of plain water in addition to tea.

Yes, green tea can help. It's packed with antioxidants that support the immune system. Inhaling its steam can also provide temporary relief for congestion. Just be mindful of its caffeine content.

Some herbal teas, such as elderflower, can promote sweating and help lower a fever. The warm liquid is also helpful for hydration, but always consult a doctor if your fever is high or persistent.