When dealing with the discomfort of a cold, stuffed-up sinuses, sore throat, or constant coughing, a warm cup of tea can offer fast comfort. While it won’t cure the common cold, tea can ease symptoms and help your body recover naturally. In this post, we’ll explore the best tea for a cold, including the best tea for a cold and stuffy nose, the best hot tea for a cold, and even the best tea for a cold and sore throat.
Why Tea Helps When You’re Sick
Hydration and Warmth
Drinking fluids is essential when you are sick. Tea keeps you hydrated, soothes your throat, and helps thin out mucus. The steam from hot tea can open nasal passages, making breathing easier when congested.
Herbal Ingredients That Target Symptoms
Many teas contain plant-based compounds with powerful properties:
- Gingerol (found in ginger): fights inflammation and supports digestion
- Menthol (in peppermint): relaxes airways and helps with breathing
- Chamazulene (from chamomile) has anti-inflammatory effects
- Catechins (in green tea): offer immune system support
According to the NIH, some herbal teas may relieve cold symptoms, particularly those with immune-modulating or anti-inflammatory properties. The Cleveland Clinic also recommends herbal tea, such ass echinacea, their soothing effects and immune benefits.
Best Tea to Drink When You Have a Cold
Ginger Tea
The warming effect and anti-inflammatory properties of Ginger tea make it well known. It helps relieve nasal pressure, soothe a sore throat, and support digestion, especially if you’re nauseous.
If your cold comes with a lingering cough, read more about options in our Best Tea for Cough post. Ginger also helps your body sweat out toxins, aiding the recovery process. Research shows that ginger can reduce respiratory inflammation and suppress coughing reflexes.
Peppermint Tea
Peppermint contains menthol, a natural decongestant. It can open up the sinuses, relax the throat, and help calm coughing fits. The cooling sensation also helps reduce inflammation in irritated throat tissues. Peppermint is caffeine-free and ideal for drinking throughout the day or before bed.
Chamomile Tea
Chamomile tea is especially beneficial if your cold symptoms are interfering with sleep. Its mild sedative effects can help you relax, while its anti-inflammatory properties soothe sore throats and sinus irritation. Another property of chamomile is flavonoids, which have anti-inflammatory and immune-boosting benefits. For more on Chamomile’s ability to help you sleep, see the post Calming Tea.
Echinacea Tea
Often used as an immune booster, echinacea tea shortens the duration of colds when taken early. It may also lessen the severity of symptoms like congestion and sore throat.
Clinical trials published by the NIH show that echinacea can reduce the risk and duration of upper respiratory infections.
Licorice Root Tea
Licorice root tea is another effective option for a sore, scratchy throat. It forms a protective coating over throat tissues and has mild antibacterial, anti-inflammatory, and antiviral effects.
High doses of licorice root tea or prolonged use may lead to adverse effects. Always consume licorice tea in moderation.
How to Steep Tea for Maximum Effectiveness
Best Practices
- Use hot, but not boiling, water (about 190–200°F)
- Steep herbal teas for 5–10 minutes to extract the full benefits
- Cover your cup while steeping to trap essential oils
- Add honey for its antimicrobial and throat-soothing properties
- Squeeze in lemon for added vitamin C and mucus-busting power
When to Drink Tea for Cold Relief
- Morning: Drink fluids to stay hydrated and clear congestion
- Midday: Calm a scratchy throat
- Evening: Calm your body for a restful night
Final Sip: Finding the Best Tea for Cold Relief
Selecting the proper tea when under the weather can make a meaningful difference in your mood. Chamomile and peppermint remain reliable staples for gentle everyday support.
Ginger is the best tea for a chest cold if you’re facing more profound chest discomfort, thanks to its warming and decongestant qualities. Those looking for immune support might reach for echinacea or licorice, commonly regarded as the best herb tea for colds.
No matter your symptoms, there’s a blend that fits. Whether exploring the best tea to drink for a cold or simply seeking something comforting, herbal teas provide a natural, time-tested path toward relief and recovery.