Bone broth is a hydrating, nutrient-packed option that soothes symptoms and supports recovery. Ginger tea with lemon and honey offers anti-inflammatory benefits and relief for sore throats. Drinks like orange juice and green tea provide immune-boosting nutrients to help fight colds.
When you’re battling a cold, even the simplest tasks, like making a meal or staying hydrated, can feel like a monumental effort. Your throat is scratchy, your nose is stuffy and all you want to do is curl up under a blanket. But here’s the good news: the right drinks can do more than just keep you hydrated; they can actually help soothe your symptoms and support your body as it fights off the illness.
From warm, comforting broths to refreshing juices packed with immune-supporting nutrients, we are sharing five drinks that are easy to prepare and can make a big difference in how you feel, according to dietitians. So grab a mug or a glass and let’s dive into the best beverages to sip on when you’re under the weather.
Bone Broth
When you’re sick, few things are as comforting as a warm bowl or mug of bone broth. It’s a classic remedy for a reason. “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,” per Jane Leverich, M.S., RDN.
But bone broth isn’t just about comfort; it’s packed with nutrients that can help your body recover. “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,” says Whitney Stuart, M.S., RDN, CDECS. Electrolytes like sodium are crucial for maintaining fluid balance in the body, which is especially important when you’re losing fluids through sweating or a runny nose. Meanwhile, amino acids such as glycine and proline – both present in bone broth – play a key role in repairing tissues and supporting overall immune health.
The warmth of the broth also works wonders for congestion. “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 shares.
And when fatigue makes cooking feel like an impossible task, bone broth is a low-effort, high-reward option. “Most of the time, your appetite is still there when you have a cold. But feelings of fatigue can make cooking or preparing meals feel overwhelming,” per Leverich. “Staying hydrated and sipping on nourishing, low-effort options–like bone broth–can be so helpful for supporting your body while it heals,” Leverich adds.
Ginger Tea with Lemon (and Honey)
When you’re feeling under the weather, ginger tea with lemon is a soothing and effective choice. Not only is it warm and comforting, but it’s also packed with ingredients that can help ease your symptoms. “Ginger contains bioactive compounds, such as gingerols and shogaols, which have anti-inflammatory and antioxidant properties. These compounds can help reduce symptoms like nausea,” says Stuart.
Adding a squeeze of lemon takes this tea to the next level. The citrusy kick not only brightens the flavor but also delivers a healthy dose of vitamin C, which is essential for immune support. “Lemon adds vitamin C, which supports immune cell function, while the warm fluid promotes hydration,” per Stuart.
For an extra layer of relief, stir in a spoonful of honey. Honey doesn’t just add sweetness; it has natural antimicrobial properties that can coat and soothe a sore throat. In fact, some research suggests that honey may be superior to usual care for improving symptoms of upper respiratory tract infections. It’s a widely available and affordable option, and it could play a role in slowing the spread of antimicrobial resistance. However, further high-quality, placebo-controlled trials are needed to confirm these findings.
100% Orange Juice
When it comes to battling a cold, 100% orange juice is the quintessential go-to bevvie. Packed with immune-supporting nutrients, it’s a simple yet effective way to support your body when you’re feeling under the weather. “100% orange juice is my top beverage recommendation at the onset of a cold. While no secret, an 8-ounce serving of 100% OJ is an excellent source of vitamin C, nearly meeting your daily requirements,” per Kelly Jones, M.S., RD, CSSD. One way vitamin C bolsters your immune system is by supporting the production and function of white blood cells, which are essential for fighting off infections.
But vitamin C isn’t the only star in orange juice. “100% OJ includes many carotenoids, such as beta- and alpha-carotene, that are important for immune function,” per Jones.
For even more immune support, opt for a fortified version of orange juice. “When fortified, an 8-ounce serving is also a good source of Vitamin D, which plays an important role in regulating immune responses and helping immune cells fight off bacteria and viruses that enter the body. Many studies have found associations between low vitamin D and increased risk of infections,” per Jones.
Green Tea
“Green tea is not only a popular beverage, but it is one that may provide some benefits for the immune system,” per Kimberley Francis, RDN, CDCES.
What makes green tea shine is its polyphenols, or plant compounds celebrated for their 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,” per Frances.
Beyond its immune-supporting potential, green tea offers comfort in every sip. Its warmth can soothe a sore throat, while its hydrating properties help keep your body supported as it fights off illness. Whether you’re battling a cold or simply looking for a daily health boost, green tea is a smart and comforting choice.
Cranberry Juice
Cranberry juice is a tart and refreshing option that offers several health benefits, especially 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.
Our Expert Take
When you’re feeling under the weather, drinking the right drinks 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 are more than just comforting, they’re 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 to the table, helping you feel better faster.
So, the next time a cold has you down, don’t underestimate the power of what’s in your cup. These simple, accessible options can make a big difference in how you feel, offering both comfort and support as your body works to recover. Whether you’re sipping on a steaming mug of tea or enjoying a glass of nutrient-packed juice, these drinks are easy ways to care for yourself when you need it most. Cheers to feeling better, one sip at a time!
