9 Of The Best Drinks To Sip On When You're Sick + What To Avoid

Ever notice that your mouth feels drier when your nose is stopped up? That's because "nasal obstruction can cause mouth breathing, with resulting dryness of lips, mouth, and throat1," one study explains. Drinking plenty of fluids to add moisture back to the mouth can help reverse or manage those effects. 

Hydration becomes even more important when you're losing fluids, due to diarrhea or vomiting, registered dietitian Jess Cording, M.S., R.D., CDN, says. 

In the bouts of a sweaty fever fit, sipping on a hot drink sounds, well, uncomfortable. But could it be worth it? 

One randomized controlled trial, published in the journal Rhinology, says compared to room-temperature drinks, hot drinks are more effective at relieving runny nose2, cough, sneezing, sore throat, chilliness, and tiredness—aka common cold and flu symptoms. 

Interestingly, the researchers also noticed the physiological responses (activation of airway secretions and salivation) were elicited by a psychological reaction. Functional medicine doctor Amy Shah, M.D., calls these placebo effects "comfort benefits." 

While temporarily relieving, hot drinks are not an actual treatment, so there's definitely some wiggle room. If you feel more inclined to drink something cold while under the weather, that's OK, too. 

Chilled water, or even a plain ice cube, can distract the mind from pain or discomfort you're experiencing in any given moment. That minor stress relief can activate the parasympathetic nerve, increasing saliva production and fighting dry mouth, nutritional psychiatrist Uma Naidoo, M.D., previously told mbg. 

Of course when someone is focused on hydrating, water is almost always the best place to start. 

Drinking water can help rehydrate mucous membranes in the mouth and nose, which Roxanna Namavar D.O. says are the body's first line of defense against viruses. "If they become dehydrated, they can't produce their moist coating, which prevents viruses and bacteria from adhering to tissue," she previously wrote for mbg. 

"Herbal teas like elderberry, ginger, and echinacea, contain different plant compounds that can help with inflammation, help boost the immune system, and, of course, soothe the throat," Michalczyk says. Plus, they're caffeine-free, so they won't interrupt any necessary naps. 

Green tea is high in antioxidants called polyphenols, which help give the immune system a boost. "Polyphenols are potent plant antioxidants that help protect the body against free radicals," Michalczyk says. "Some studies have even shown that polyphenols called catechins may kill certain viruses5." 

One specific catechin (epigallocatechin gallate or EGCG), has been shown to be about 100 times more potent than the antioxidant power of vitamin C6, and 25 times more than vitamin E, registered dietitian Natalie Butler, RDN, L.D., writes for mbg. 

If you don't have the appetite to add honey to your regular oatmeal or toast, pouring honey into water may be the next best thing. Compared to cough medicine or placebo effects, studies have shown that at least 2 tablespoons of honey may be effective at relieving coughs and improving sleep. 

There's a reason your parents fed you chicken noodle soup when you were sick as a kid. "Broth has been recommended for thousands of years as a restorative beverage," Cording says—and for good reason. Studies have shown that broth can help clear nasal passages10 and ease symptoms of upper respiratory tract infections. 

Golden milk is a traditional ayurvedic drink made of, well, milk and turmeric. According to neurologist Kulreet Chaudhary, M.D., turmeric has been studied for its potential to lower cholesterol, reduce blood sugar, relieve arthritis, support liver function, improve digestion, reduce menstrual cramps as well as inflammation in the colon. "Its broad medicinal uses are likely due to its anti-inflammatory, antiseptic, and antioxidant qualities," she says. 

In general, avoiding beverages with added sugar or caffeine when you're sick is a good idea. Caffeine can have a diuretic effect, which can cause you to pee more frequently, Cording says. Unless you're balancing that out with plenty of water, this caffeine can lead to dehydration. 

Even though juice and ginger ale may contain naturally occurring sugars, Cording says they can mess with blood sugar and energy—especially when you're low on solid foods. "It may also lead to gastrointestinal discomfort," she adds. 

Avoiding alcohol when you're sick may seem like a no-brainer, but certain alcoholic beverages (looking at you, hot toddies) can disguise themselves as "immune-boosters." Along with the hot temp of the drink, hot toddies also contain lemon, honey, and anti-inflammatory spices.

Even so, alcohol can lead to increased inflammation, and internal medicine doctor Julia Loewenthal, M.D., previously told mbg, "Chronic alcohol use suppresses immune function12."