When you're down with a cold, battling stuffy noses, sore throats, and fatigue, even drinking water can feel uncomfortable. However, staying hydrated is not only essential for comfort, but it also helps your body fight off the virus and speeds up recovery. So, what’s the best thing to drink when you’re sick?

Warm Water and Honey: Soothing Your Throat

One of the simplest and most effective drinks during a cold is warm water. Warm water helps keep your body hydrated, preventing dehydration, especially when you have a fever or runny nose. More importantly, it doesn’t irritate your throat and can actually help soothe a sore throat by keeping the mucous membranes moist.

To take it a step further, adding honey is a great option. Honey has antibacterial and soothing properties, making it especially helpful in easing coughs and throat discomfort.¹ You might have heard of grandma’s remedy: honey water or honey lemon water. This isn't just folklore—there’s some science to back it up. The phenolic compounds in honey help fight infections while also soothing and repairing your throat.

Ginger Tea and Lemon Water: Boosting Your Immune System

Ginger tea is often considered a miracle drink during a cold. Ginger contains a bioactive compound called gingerol, which has anti-inflammatory properties and promotes better blood circulation, making you feel warmer.² When you're feeling chilled or congested, a hot cup of ginger tea can provide almost instant relief and warmth.

Lemon water, on the other hand, is packed with vitamin C, which is beneficial for boosting your immune system. While vitamin C may not completely prevent a cold, it can shorten the duration of symptoms.³ With its refreshing taste, lemon water can be a more enjoyable option for those who aren't fond of plain water. Adding ginger slices and lemon to your drink not only boosts your immunity but also makes for a delicious, healthy beverage.

Electrolyte Drinks: Replenishing Essential Nutrients

During a cold, especially when you have a fever or are sweating a lot, your body can become easily dehydrated. In addition to water, replenishing electrolytes is a smart move. Electrolyte drinks can help replace lost minerals like sodium, potassium, and magnesium, which are essential for keeping your body functioning properly. These drinks are particularly important for maintaining hydration balance when you’re experiencing gastrointestinal symptoms or excessive fluid loss.

When choosing electrolyte drinks, opt for low-sugar or sugar-free options to avoid excessive sugar intake while still rehydrating and replenishing vital nutrients.

Avoid Stimulant Drinks: The Effects of Coffee and Alcohol

Now, let's talk about what you should avoid when deciding what to drink during a cold.

Coffee, for example, acts as a diuretic, meaning it can make you lose fluids more quickly. When you’re sick, your body requires extra fluids to fight the virus and keep everything functioning well. Overconsumption of coffee could worsen dehydration, slowing down your recovery.

Similarly, alcohol dehydrates the body and can weaken your immune system. Drinking alcohol while you have a cold could make you more susceptible to the virus and prolong your illness. In short, both coffee and alcohol should be avoided when you’re sick if you want to recover faster.

Drink Smart, Recover Faster!

To sum up, the beverages you choose during a cold play a crucial role in your recovery. Warm water and honey can soothe your throat, ginger tea and lemon water boost your immune system, and electrolyte drinks help replenish essential nutrients. During this time, try to steer clear of stimulant drinks like coffee and alcohol, which may dehydrate you and slow down your recovery.

The next time you catch a cold, try these drinks. They not only make you feel better but also help you recover faster. Stay hydrated and choose the right beverages—your body will thank you!