What to Eat and Drink When You Have Cold and Flu

When you have a cold, there’s nothing better than a hot drink to soothe your scratchy throat and help you fall asleep.

But what’s the best way to warm up when you’re feeling under the weather? We asked experts to weigh in on their favorite hot beverages to sip when they have a cold. And yes, they’re all pretty much caffeine-free.

The best drinks to sip on when you have a cold are the ones that will give you the most health benefits. These drinks can help you fight off illness or at least keep it from getting worse.

If you’re looking for the best drinks to sip on when you have a cold and flu, here are some tips:

Keep it simple. The last thing that you need when you’re sick is a complicated drink with lots of ingredients and instructions. Stick with hot tea or warm water with lemon and honey. These are both easy and effective ways to soothe your throat without making you feel worse.

Stay hydrated. Cold weather tends to make people dehydrated, which makes them more susceptible to catching colds in the first place. Avoid dehydration by drinking plenty of water throughout the day, and don’t forget about electrolytes like potassium and magnesium as well.

Best Drinks To Sip On When You Have Cold

Warm Apple Cider Vinegar

Apple cider vinegar not only helps relieve congestion but also improves digestion as it contains acetic acid which helps kill off bad bacteria in the gut, making it easier for your body to absorb nutrients from food.

It also helps regulate blood sugar levels, which is important if you have diabetes or hypoglycemia (low blood sugar).

Apple cider is a warm and flavorful drink that may help to soothe a cold. Try heating up some apple cider and adding a cinnamon stick for a comforting and aromatic drink.

Hot Lemon Water

Lemon water is one of the best drinks to sip on when you have a cold or flu because it supports your immune system. It’s also a great way to hydrate and flush out toxins from your body.

To make lemon water, add a teaspoon of honey to a cup of warm water, squeeze half a lemon into it and stir well. Add some peppermint leaves or cinnamon powder to make it more flavorful and sweeten it up a bit more. Drink this concoction every morning for the best results.

Ginger Tea

Ginger tea is another great drink that helps soothe a sore throat, reduce inflammation, and even boost immunity. This spicy drink can be made by adding one inch of ginger root (freshly chopped) into boiling water and steeping for 10 minutes before straining it into another cup of hot water.

Once the tea has cooled down, add honey or lemon juice as desired. You can also add some fennel seeds or cardamom powder for extra flavor if needed.

Hot Chocolate

Hot chocolate is a great drink to sip on when you have a cold because it’s warm and soothing. Plus, it contains fat, which helps to keep you full longer.

Herbal Tea

Herbal teas are made from dried herbs and come in various flavors. Some are spicy, some are fruity and some are even medicinal. They can be used either hot or cold and enjoyed by people of all ages (including kids!).

You can even use them as ice cubes in drinks like lemonade or iced tea if you don’t want to dilute the flavor too much.


Water is essential for staying hydrated and maintaining a healthy immune system. Drinking enough water will give you more energy throughout the day, so you don’t feel fatigued or run down from fighting off colds. Plus, it helps flush out toxins from your body.

Honey Water

Drink this warm brew before bed to soothe your throat and ease congestion. Honey is antimicrobial and helps fight infections like the common cold. Plus, it tastes delicious!

Coconut Water

This is one of the most popular beverages on the market. It contains vitamins B6 and B12, potassium, and magnesium. The natural electrolytes in coconut water will help you recover from the infection faster.

Green Tea

Green tea is known to have a positive effect on your immune system, which makes it a good choice for fighting off colds. It’s also a great source of antioxidants, which help fight free radicals and reduce the risk of certain illnesses.

Honey and Lemon Tea

This recipe calls for honey and lemon, which are believed to have medicinal properties. Honey has antibacterial and antiviral properties that can help you fight off infection. Meanwhile, lemon juice has been shown to improve digestive health by stimulating bile production and aiding digestion.

Healthy Eating (What to Eat)

Eating well is the best way to help your body fight a cold or the flu. Although you may feel less hungry with these illnesses, it’s important that you consume more nutrients as they will give your body energy and help fend off infection.

During the flu or a cold, your body may use more energy than usual to fight infection but you aren’t likely to eat enough food. Therefore it’s possible that you’ll lose weight during this time

When you have a cold or the flu, eat what is appealing and nutritious to help your body recover.

  • Eat fruits and vegetables, which are both nutritious;
  • Eat foods that strengthen the immune system;
  • Eat foods like soups, fruits, and vegetables to help relieve cold and flu symptoms such as congestion.
  • Eat softer foods (especially if you have a sore throat).

Immune Boosting Foods

A healthy immune system helps prevent serious complications from cold and flu infections and ensures rapid recovery when they do occur. Foods that have been shown to boost the immune system include:

  • Yogurt
  • Kefir
  • Salmon and tuna
  • Flaxseeds and walnuts
  • Olive, canola, and walnut oil

Foods With Vitamin C

Vitamin C-rich foods, such as oranges and strawberries, also help boost the immune system.

  • Oranges and grapefruits;
  • Peppers
  • Strawberries
  • Tomatoes
  • Pineapples
  • Broccoli
  • Pawpaw
  • Guava

Vitamin E Foods

Vitamin E-rich foods also support the immune system by helping form antibodies. This includes:

  • Leafy greens
  • Almonds and sunflower seeds
  • Broccoli
  • Blueberries
  • Whole grains

Selenium Rich Foods

Selenium is an essential micronutrient with immune-related benefits. Selenium-rich foods include:

  • Shrimp
  • Tuna
  • Turkey
  • Lamb
  • Beef
  • Chicken
  • Eggs
  • Brazil nuts

Food Variety

By eating a variety of different colored fruits and vegetables, you can be sure to get all the nutrients your body needs.

Chicken Soup – Chicken soup is known as the mother of all foods because not only does it make you feel better but it also helps cure your cold faster. Chicken soup will give you the electrolytes and vitamins that your body needs to fight off that pesky cold virus Chicken Soup.

Chicken soup is known as the mother of all foods because not only does it make you feel better but it also helps cure your cold faster. Chicken soup will give you the electrolytes and vitamins that your body needs to fight off that pesky cold virus.


It’s wise to stay prepared for cold and flu season.

The next time you’re at the grocery store, pick up some of these drinks and ditch a few less-ideal ones. Then add a few immune-boosting foods to your cart.

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