When you are under the weather, even the simplest tasks like preparing food or staying hydrated can feel overwhelming. Your throat is scratchy, your nose is stuffed up, and all you want to do is curl up under a blanket. The good news, according to nutritionists, is that certain drinks can do far more than just keep you hydrated since they can actively ease your symptoms and support your body’s fight against illness. EatingWell highlighted five easy-to-prepare options that can genuinely make a difference in how you feel.
Bone broth is probably the most time-tested remedy on this list, and for good reason. Nutritionist Jane Leverich puts it simply: “Whenever I’m sick, I love sipping on warm bone broth. It’s soothing, hydrating, and really hits the spot when I’m too ill to prepare a full meal.” Beyond comfort, bone broth is packed with nutrients that aid recovery, including electrolytes and amino acids. Nutritionist Whitney Stuart explains that “broth provides fluids, electrolytes, particularly sodium, and amino acids that support hydration and immune function, especially when your appetite is low.” Electrolytes like sodium are critical for maintaining fluid balance, while amino acids such as glycine and proline help with tissue repair and overall immune health. Stuart also notes that “warm fluids can help thin nasal mucus and relieve congestion, which can ease upper respiratory symptoms,” making bone broth one of the most practical choices when you are sick. As Leverich adds, “staying hydrated and sipping on nourishing drinks that don’t require much effort, like bone broth, can be really helpful for supporting your body as it recovers.”
Ginger tea with lemon and honey is another powerful option that combines comfort with real therapeutic value. Stuart points out that “ginger contains bioactive compounds, like gingerols and shogaols, which have anti-inflammatory and antioxidant properties” and that “these compounds can help reduce symptoms like nausea.” Adding lemon takes this drink to the next level because, as Stuart notes, “lemon adds vitamin C, which supports immune cell function, while the warm liquid promotes hydration.” A spoonful of honey rounds things out nicely since it has natural antimicrobial properties and can soothe a sore throat. Some research even suggests honey may be more effective than standard care when it comes to relieving symptoms of upper respiratory infections, though further studies are still needed to fully confirm those findings.
A glass of 100% orange juice is a classic cold-weather staple that holds up to its reputation. Nutritionist Kelly Jones calls it her top recommendation: “An 8-ounce glass is an excellent source of vitamin C and nearly meets your daily needs.” Vitamin C helps your immune system by supporting the production and activity of white blood cells, which are essential for fighting off infections. But orange juice offers more than just vitamin C. Jones adds that “100% orange juice contains many carotenoids, like beta and alpha-carotene, which are important for immune function.” If you want an even bigger boost, choosing a fortified version is a smart move. Jones explains that “when fortified, the same glass of juice is also a good source of vitamin D, which plays an important role in regulating immune responses and helps immune cells fight bacteria and viruses,” and that “many studies have found a link between low vitamin D levels and increased risk of infections.”
Green tea might be the most underestimated drink on this list. Nutritionist Kimberley Francis says that “green tea is not just a popular drink, it can also provide some benefits for the immune system.” What makes it special are its polyphenols, plant-based compounds known for their antioxidant and anti-inflammatory properties. Francis also highlights an important gut connection: “about 70 to 80 percent of the immune system resides in the gut, and green tea contains many compounds, including polyphenols, that can directly impact immune support.” On top of its immune benefits, the warmth of green tea can soothe a sore throat while its hydrating properties help keep your body functioning as it battles illness.
Cranberry juice rounds out the list as a tart, refreshing choice with some impressive health credentials. It is a solid source of vitamin C, which protects cells from damage caused by free radicals and helps maintain immune health. 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, making cranberry juice more than just a tasty drink.
On a general note, the human immune system is a complex network of cells, tissues, and organs that work together to defend the body against pathogens. Staying well-hydrated is one of the most fundamental things you can do to keep it functioning properly, as water helps transport nutrients and flush out toxins. Vitamin C is a water-soluble vitamin, meaning the body does not store it and needs a regular supply through diet. Vitamin D, on the other hand, is fat-soluble and can be synthesized through sun exposure, though many people in northern climates are deficient, particularly in winter. The gut’s role in immunity has become a major focus of modern health research, with scientists increasingly finding that a healthy microbiome is closely linked to stronger immune responses.
Next time a cold gets the better of you, don’t underestimate what’s in your cup, and feel free to share which of these drinks has worked best for you in the comments.
