5 Best Drinks to Soothe a Cold, According to Dietitians

Battling a cold can feel debilitating, turning even simple tasks into monumental efforts. A scratchy throat, nasal congestion, and overwhelming fatigue often leave you craving comfort, and relief. But beyond rest, the beverages you choose can play a significant role in soothing your symptoms and supporting your body’s natural defenses. Here’s a look at five drinks that can help you navigate a cold, according to nutrition and medical experts.

Bone Broth: A Comforting and Nutrient-Rich Remedy

When illness strikes, a warm bowl or mug of bone broth often provides immediate comfort. “Whenever I have a cold, I like to sip on warm bone broth. It’s soothing, hydrating, and hits the spot when I’m too under the weather to make a full meal,” says Jane Leverich, M.S., RDN. But the benefits extend beyond mere comfort.

Bone broth is packed with nutrients crucial for recovery. Whitney Stuart, M.S., RDN, CDECS, explains, “I recommend broth because it provides fluids, electrolytes (especially sodium) and amino acids that support hydration and immune function, particularly when your appetite is low.” Electrolytes, like sodium, are vital for maintaining fluid balance, especially when losing fluids through sweating or a runny nose. The amino acids glycine and proline, found in bone broth, are key players in tissue repair and overall immune health.

The warmth of the broth itself can also provide relief. “Warm liquids can help thin nasal mucus and improve congestion, which may alleviate upper respiratory symptoms. Broth is also gentle on the stomach and easy to tolerate when you’re feeling unwell,” Stuart adds. For those experiencing fatigue and a loss of appetite, bone broth offers a low-effort, high-reward option. “Staying hydrated and sipping on nourishing, low-effort options–like bone broth–can be so helpful for supporting your body while it heals,” Leverich notes.

Ginger Tea with Lemon (and Honey): An Anti-Inflammatory Boost

Ginger tea with lemon is a soothing and effective choice when feeling unwell. Ginger contains bioactive compounds, such as gingerols and shogaols, which possess anti-inflammatory and antioxidant properties. Stuart explains that these compounds can help reduce symptoms like nausea.

Adding a squeeze of lemon brightens the flavor and delivers a dose of vitamin C, essential for immune support. “Lemon adds vitamin C, which supports immune cell function, while the warm fluid promotes hydration,” Stuart says. A spoonful of honey further enhances the benefits. Honey has natural antimicrobial properties that can coat and soothe a sore throat. Research suggests honey may be superior to usual care for improving symptoms of upper respiratory tract infections, and could potentially play a role in slowing the spread of antimicrobial resistance, though further research is needed.

100% Orange Juice: A Vitamin C Powerhouse

100% orange juice is a classic remedy for a cold, and for good reason. It’s packed with immune-supporting nutrients. Kelly Jones, M.S., RD, CSSD, highlights that an 8-ounce serving of 100% orange juice is an excellent source of vitamin C, often meeting nearly your daily requirements. Vitamin C supports the production and function of white blood cells, which are crucial for fighting off infections.

Beyond vitamin C, orange juice contains carotenoids, such as beta- and alpha-carotene, which are also important for immune function. Fortified orange juice provides an additional benefit: vitamin D, which plays a role in regulating immune responses and helping immune cells fight off bacteria and viruses. Studies have shown associations between low vitamin D levels and an increased risk of infections.

Green Tea: Polyphenol-Rich Immune Support

Green tea offers potential benefits for the immune system. Kimberley Francis, RDN, CDCES, explains that green tea is celebrated for its polyphenols, plant compounds with antioxidant and anti-inflammatory properties. These compounds may also support gut health, which plays a central role in immunity. “Roughly 70-80% of the immune system is housed in the gut, and green tea contains many compounds, including polyphenols, which may directly influence immune support,” Francis notes.

Beyond its immune-supporting potential, the warmth of green tea can soothe a sore throat, and its hydrating properties help keep your body supported as it fights off illness.

Cranberry Juice: Antioxidant Benefits

Cranberry juice is a tart and refreshing option that offers several health benefits when you’re feeling under the weather. It’s a source of vitamin C, which supports immune health by protecting cells from damage caused by free radicals. Cranberries also contain unique antioxidants called proanthocyanidins, which have been shown to reduce harmful bacteria in the body and protect cells from oxidative stress. These antioxidants may play a role in supporting immune function and reducing inflammation.

Expert Takeaway

Choosing the right drinks when you’re sick can be a game-changer, not just for hydration, but for soothing symptoms and supporting your immune system. From the warmth of bone broth and ginger tea to the refreshing zing of orange and cranberry juice, these beverages offer a source of nutrients and compounds that support your body’s natural defenses. Whether it’s the polyphenols in green tea, the vitamin C in orange juice, or the antimicrobial properties of honey, each drink brings its own unique benefits. So, the next time a cold has you down, remember the power of what’s in your cup – a simple, accessible way to care for yourself when you need it most.