Colds and flu: drinks that really help (without medication)

Hydration: the first step for health

First and foremost, it bears repeating: hydration is the foundation of recovery. When dealing with a cold or flu-like symptoms, the body dehydrates more quickly—due to fever, sweating, or simply rapid breathing. However, a dehydrated body is less effective at fighting off viruses.

Drinking at least 1.5 to 2 litres of water a day remains the primary recommendation. Water helps regulate body temperature, eliminate toxins, and keep nasal and bronchial secretions fluid. Well-hydrated mucous membranes act as a natural barrier against pathogens. Conversely, dehydration dries them out, making them more vulnerable to infection.

💡 Handy tip: a simple way to check your hydration level is by looking at the colour of your urine. If it’s pale, all is well. If it’s dark, you need to drink more.

Water remains your best ally, but hot drinks are particularly beneficial: they soothe the throat, clear the airways, and provide an immediate sense of comfort. Herbal teas, broths, and natural infusions thus combine hydration with therapeutic effects.

For a change of pace, you can also opt for coconut water, a drink naturally rich in electrolytes (potassium, magnesium, sodium). It helps replenish minerals lost due to fever, without added sugar or caffeine. It is a great alternative to commercial energy drinks, which are often far too sugary.

Hot drinks: immediate relief

As soon as the first symptoms of a cold or flu appear, a hot drink acts like a soothing balm from within. Heat has a dual effect: it thins secretions, making them easier to clear, and soothes an irritated throat. It also stimulates blood circulation, helping to oxygenate tissues and support the immune system.

Honey and lemon infusion: the timeless classic

It is arguably the simplest and most universal remedy... but also one of the most effective. The combination of hot water, honey, and lemon provides hydration, antibacterial properties, and a dose of vitamin C all in one.

• Honey, rich in flavonoids and polyphenols, soothes the throat, calms coughing, and helps reduce inflammation.
• Lemon, containing about 50 mg of vitamin C per 100 g, boosts immune defences and adds a welcome touch of acidity to help clear nasal passages.
• Finally, the heat of the drink promotes mucus drainage and provides immediate relief.

Preparation: Heat a cup of water (without letting it boil), then add the juice of half a lemon and a tablespoon of honey. Drink it hot, several times a day if needed.

💡 Tip: For an even more comprehensive effect, add a thin slice of fresh ginger to the infusion. Its warming and anti-inflammatory properties boost the blend's effectiveness.

Alcohol-free "grog" (yes, really!)

The traditional rum-based grog has long been touted as a cold remedy. In reality, alcohol weakens the immune system and dehydrates the body. It is best to skip it... or reinvent it.

A 100% alcohol-free version offers all the benefits without the downsides:

• 1 cup of hot water
• 1 tablespoon of honey
• Juice of half a lemon
• 1 small piece of grated fresh ginger
• A pinch of cinnamon

This “wellness grog” soothes the throat, boosts circulation, and provides a pleasant warming sensation. It is an ideal evening drink before bed to relax the body and promote sleep.

The most effective medicinal plants

For centuries, plants have been at the heart of natural remedies for colds and the flu. Their antiseptic, anti-inflammatory, and immune-boosting properties make them valuable allies for relieving winter symptoms without relying on medication. Here is a selection of essential plants that are easy to incorporate into your homemade herbal teas.

Thyme: a natural respiratory tract disinfectant

A true natural antiseptic, thyme is the go-to plant for soothing coughs, mild bronchitis, and sore throats. It contains thymol and carvacrol —two powerful antimicrobial compounds that help clear the airways and reduce inflammation of the mucous membranes.

Preparation: Pour a teaspoon of dried thyme into a cup of hot (not boiling) water, let it steep for 10 minutes, then strain. Drink it warm, two to three times a day.

💡 Tip: Add a spoonful of honey to soften the taste and enhance the soothing effect on your throat.

Ginger: an energising anti-inflammatory

Fresh ginger is a powerful remedy for nasal congestion, chills, and fatigue. It stimulates blood circulation and promotes sweating, helping to lower fever naturally. Its antiviral and anti-inflammatory properties make it a key ingredient in winter herbal teas.

Preparation: Grate a small piece of ginger (about 2 cm) and let it steep for 10 to 15 minutes in a cup of hot water. You can add lemon and honey for a synergistic effect.

👉 You can also enjoy it as a morning shot —a vitality boost that’s perfect for strengthening your immune system before winter sets in. (→ Wake up your morning with a ginger shot!)

The soothing properties of chamomile

Known for its calming qualities, chamomile works on two fronts: it soothes throat irritation and promotes restorative sleep, which is essential for recovery. Its flavonoids help reduce the headaches and muscle tension associated with fever.

💤 Evening tip: drink a chamomile infusion with a little honey before bed to improve sleep quality while soothing your airways.

Echinacea: the immune system’s “shield” plant

Less well-known but highly effective, echinacea stimulates white blood cell production and helps the body fight viral infections. Used preventively or at the first sign of symptoms, it can reduce the duration and severity of a cold.

Preparation: one teaspoon of dried root or flowers per cup of hot water; drink twice a day for a few days.

Homemade anti-flu herbal tea recipe

For comprehensive benefits, you can combine several plants into a “homemade” infusion with multiple health-boosting properties.

Recipe:

• 1 teaspoon of dried elderflowers (antioxidant and antiviral properties)
• 1 small cinnamon stick
• 1 piece of fresh grated ginger
• 1 teaspoon of honey

Steep in a cup of hot (simmering) water for 10 minutes. Drink two to three times a day at the first signs of a cold.

💡 This herbal tea helps clear the airways, soothes sore throats, and naturally supports the immune system.

Beneficial teas and herbal infusions

Teas and herbal infusions are often viewed merely as comforting beverages, but during cold and flu season, they become genuine therapeutic allies. Their high content of antioxidants, polyphenols, and natural antiviral compounds helps support the immune system and reduce inflammation.

Green tea: an antioxidant shield against winter viruses

Rich in catechins —specifically EGCG (epigallocatechin gallate) — green tea boasts recognised antiviral and anti-inflammatory properties. These molecules inhibit the replication of certain viruses and help strengthen the body's natural defences.

Green tea also contains L-theanine, an amino acid that promotes relaxation and supports concentration—useful when dealing with illness-related fatigue. With 400 mg of polyphenols per cup, it is a valuable drink for stimulating the body without causing over-excitement.

💡 Tasting tip: Avoid steeping it for too long (2 to 3 minutes is sufficient) to prevent the release of excessive tannins and to preserve its smooth flavour. You can add a splash of lemon juice to boost antioxidant absorption.

The caffeine-free, soothing quality of rooibos

Rooibos —sometimes nicknamed "red tea," though it is not actually a tea—contains no caffeine and is an excellent choice for evening consumption. It is rich in aspalathin and flavonoids —antioxidants that support the immune system and help combat illness-related oxidative stress.

It is a mild, soothing drink that helps soothe the throat while promoting restful sleep. Its naturally smooth, slightly vanilla-like flavour makes it an ideal base for homemade blends.

💡 Wellness tip: try a rooibos, honey, lemon, and ginger infusion—a blend that is comforting, antiviral, and perfect for a good night's rest.

Broths and soups: the comforting remedy

When you have a runny nose and a poor appetite, nothing beats the comfort of a hot broth. Beyond this simple pleasure lies a sound physiological rationale: the combination of heat, hydration, and nutrients promotes recovery and soothes irritated mucous membranes.

Chicken broth: a science-backed classic

Far more than just an old wives' tale, chicken broth has been studied for its effects on the respiratory system. Research has shown that it can inhibit neutrophil activity —neutrophils being white blood cells involved in upper respiratory tract inflammation. The result: less congestion and easier breathing.

This broth works on several fronts:

• Anti-inflammatory: it soothes throat irritation and a stuffy nose.
• Nutritional: it provides essential minerals (calcium, magnesium, phosphorus) and B vitamins.
• Hydrating: its warmth and water content help replenish lost fluids.

💡 Bonus: the broth's hot steam helps clear the sinuses and moisturise mucous membranes —an effect also provided by herbal teas, though they lack the same nutritional density.

Enhanced anti-flu broth

For an even more potent therapeutic effect, some homemade versions enrich the traditional broth with medicinal spices and aromatics. These ingredients boost the immune system while adding a warming, invigorating flavour.

Key ingredients:

• 1 bone-in chicken (or carcass)—a natural source of collagen and minerals
• Ginger, turmeric, and black pepper: the ultimate anti-inflammatory trio
• Garlic and onion: natural antiseptics that relieve coughing
• Thyme: an expectorant with mild antiviral properties
• Cloves: powerful antibacterial agents
• Extra-virgin olive oil: provides oleocanthals, molecules with effects comparable to natural ibuprofen

Preparation: Slowly simmer all ingredients in 2 litres of water for about 1.5 hours. Strain and enjoy hot, several times a day.

This broth acts as a true recovery tonic: it nourishes, hydrates, soothes, and warms.

And for vegetarians?

Homemade vegetable broths are just as beneficial, especially when they include ingredients rich in minerals and antioxidants: carrots, parsnips, leeks, garlic, ginger, turmeric, and fresh herbs.

💡 For an “anti-flu” boost, add a spoonful of miso at the end of cooking: rich in probiotics and amino acids, it supports gut flora—a key pillar of immunity.

Drinks to avoid

Not all drinks are created equal when the body is run-down. Some common beverages can actually hinder recovery or worsen cold and flu symptoms.

Alcohol: false comfort, real enemy of immunity

Even in small amounts, alcohol acts as a diuretic, causing dehydration that often goes unnoticed. It also disrupts sleep quality—crucial for recovery—and weakens the immune system.

Traditional rum-based toddies offer a false sense of relief due to the heat, but in reality, the alcohol delays recovery.

💡 Alternative: an alcohol-free toddy made with hot water, lemon, honey, and ginger provides the same soothing effects without harming the immune system.

Caffeinated drinks: consume in moderation

Coffee, black tea, and energy drinks all contain caffeine; while it provides a boost of energy, it also dries out mucous membranes and increases fluid loss. If a morning cup helps wake you up, be sure to compensate by drinking more water or herbal teas later on.

Opt for light infusions or caffeine-free teas—such as rooibos or herbal teas —especially later in the day.

Commercial sugary drinks

Avoid sodas and commercial fruit juices: their excessive sugar content promotes inflammation and strains the immune system. Sugar can also aggravate a sore throat.

💡 If you’re craving something sweet, choose naturally sweet options like herbal tea with honey or hot water infused with fresh fruit (orange, lemon, apple, cinnamon).