The Best Teas to Drink When You Have a Cold (and How to Prepare Them)
When you’re battling a cold, staying hydrated and soothing your symptoms is essential. Tea has long been a natural remedy for colds, offering warmth, hydration, and powerful compounds that can help ease congestion, sore throats, and fatigue. The right tea, prepared properly, can make a noticeable difference in how you feel.
Below are the best types of teas to drink when you have a cold, along with simple preparation tips to maximize their benefits.
1. Wellness Tea
Passport’s Wellness Blend is a handcrafted herbal tisane made with a thoughtful mix of botanicals like lemongrass, apple pieces, ginger, orange peel, chamomile and warming spices. This naturally caffeine-free blend is designed to support overall comfort and calm through its bright citrus notes, gentle warmth, and soothing herbs.
How to prepare Wellness Blend:
Start with 2 teaspoons of Wellness Blend herbal tea
Heat fresh water to about 200 °F (just below boiling)
Steep for 5 minutes
Strain and enjoy plain, or add honey or lemon for extra flavor
2. Peppermint Tea
Best for: Nasal congestion, headaches, sinus pressure
Peppermint contains menthol, which naturally helps open airways and improve breathing. The steam from peppermint tea can also help clear nasal passages and ease sinus discomfort.
How to prepare peppermint tea:
Steep 1 tablespoon of peppermint leaves or 1 tea bag
Use hot (not boiling) water
Steep for 5–7 minutes
Pro tip: Inhale the steam deeply before sipping to help relieve congestion.
3. Chamomile Tea
Best for: Sore throat, sleep support, immune health
Chamomile is well known for its calming effects, which can be especially helpful when a cold disrupts sleep. It also has mild anti-inflammatory and antimicrobial properties that may support immune function.
How to prepare chamomile tea:
Steep 1–2 teaspoons of dried chamomile flowers or a tea bag
Use hot water
Steep for 5–10 minutes
Pro tip: Drink before bed and add honey to further soothe a sore throat.
4. Lemon Tea
Best for: Immune support, hydration, sore throat
Lemon is rich in vitamin C, which can help support the immune system during a cold. Lemon tea also helps break up mucus and keeps you hydrated.
How to prepare lemon tea:
Brew a cup of hot water or mild black/green tea
Add freshly squeezed lemon juice
Sweeten with honey if needed
Pro tip: Avoid boiling the lemon juice—add it after the water has cooled slightly to preserve vitamin C.
5. Green Tea
Best for: Immune support, inflammation, overall recovery
Green tea contains antioxidants like catechins, which may help support immune response and fight infection. It also provides a gentle caffeine boost if fatigue is an issue.
How to prepare green tea:
Heat water to about 175°F (not boiling)
Steep for 2–3 minutes
Remove leaves promptly to avoid bitterness
Pro tip: Drink between meals to enhance antioxidant absorption.
6. Turmeric Tea
Best for: Inflammation, sore throat, immune support
Turmeric contains curcumin, a powerful anti-inflammatory compound that may help reduce cold-related discomfort. When combined with black pepper, its absorption improves significantly.
How to prepare turmeric tea:
Simmer ½ teaspoon ground turmeric in 2 cups of water for 10 minutes
Add a pinch of black pepper
Sweeten with honey or add lemon
Pro tip: A splash of milk or plant-based milk can make this tea more soothing.
Tips for Getting the Most Out of Tea When Fighting a Cold
Stay consistent: Drink tea throughout the day to stay hydrated.
Use honey instead of sugar: Honey coats the throat and may help reduce coughing.
Drink warm, not scalding: Extremely hot liquids can irritate the throat.
Pair with rest: Tea works best alongside proper sleep and nutrition.
Final Thoughts
Tea is a simple, comforting, and effective way to support your body when you’re dealing with a cold. Whether you need congestion relief, immune support, or better sleep, there’s a tea that can help. Preparing your tea correctly ensures you get the maximum benefit from every cup—so brew slowly, sip mindfully, and give your body the care it needs to recover.
