Best Tea for a Sore Throat and Cold: 6 Soothing Blends to Sip When You're Sick

A scratchy throat. A stuffy nose. A cough that won't settle at night. When you're sick, few things feel as good as a warm cup held in both hands.

Tea won't cure a cold, but a hot cup can soothe a sore throat, keep you hydrated, and help you rest. The right herbs and spices make it even more comforting. Here are the six Teatentional blends we reach for when we're under the weather, and how to get the most from each cup.

Tea is comfort, not treatment. If you have a high fever, trouble breathing, or symptoms that last more than a week, see a doctor.

What Makes a Good Tea for a Sore Throat?

When your throat is sore and your head is foggy, look for a tea that is:

• Warm, not scalding. Let your cup cool for a minute or two. Very hot drinks can irritate a sore throat.
• Mostly caffeine free. Your body needs rest, and caffeine can keep you up.
• Full of warming herbs and spices. Ginger, cinnamon, cloves, liquorice and mint are long-time favorites in cold-weather cups.
• Good with honey. A spoon of raw honey coats the throat and makes almost any blend more soothing.

1. Immunity Support Tea No. 08

Immunity Support Tea No. 08 is the blend we make most when someone at home is sick. It starts with caffeine-free rooibos, then adds warming ginger, cinnamon, tulsi (holy basil), rosehips, hibiscus, lemon and orange. It tastes bright, tangy and warm.

Why it helps: Ginger and cinnamon bring gentle warmth to a sore throat, and rosehips and citrus peel add a fruity tang. Because it's caffeine free, you can drink it all day and right before bed.

How to brew: 1 teaspoon per 8oz of water at 200°F for 5–7 minutes. Stir in raw honey once it has cooled a little.

2. Herbal Wellness Tea Blend No. 07

Herbal Wellness Tea Blend No. 07 is built on liquorice root, a naturally sweet herb that has been used to soothe scratchy throats for centuries. It also includes ginger, fennel, aniseed, cardamom, cloves and turmeric. It's caffeine free, earthy and warming.

Why it helps: The natural sweetness of liquorice coats the throat, and the warming spices make it a comforting cup when you feel run down.

Good to know: Liquorice isn't recommended in large amounts if you have high blood pressure or are pregnant. Check with your doctor if either applies to you.

3. Moroccan Mint

Moroccan Mint blends peppermint and spearmint with gunpowder green tea. When your nose is stuffy, breathing in the steam from a cup of mint tea feels wonderful, and the menthol in peppermint gives a cool, clearing sensation.

Why it helps: Cool, fresh mint is a classic for a blocked nose and a heavy head. Hold the cup close and breathe in before you sip.

Good to know: The green tea base has some caffeine, so enjoy it earlier in the day.

4. Chai Caramel No. 01

Chai Caramel No. 01 is a black tea blend with ginger, cinnamon, cloves, cardamom, anise and black pepper. When a cold makes everything taste dull, a strong cup of spiced chai cuts right through.

Why it helps: Ginger and black pepper give a warming kick, and the spices make it one of the most comforting cups on a cold, achy day.

Good to know: Chai has caffeine from the black tea, so it's best as your morning or early afternoon cup while you're sick.

5. Spiced Apple Cider Tea No. 10

Spiced Apple Cider Tea No. 10 is a caffeine-free blend of apple, elderberries, rosehips, hibiscus, cinnamon and aniseed. It tastes like warm apple cider and is lovely with honey.

Why it helps: Elderberries and rosehips have been cold-season favorites for generations, and the fruity, sweet flavor makes it easy to keep drinking when you need fluids.

6. Sleepy Night Tea No. 09

Rest is one of the most important things you can do when you're sick. Sleepy Night Tea No. 09 is a caffeine-free rooibos blend with chamomile and valerian, softened with apple, coconut and caramel notes.

Why it helps: A warm, calming cup 30 minutes before bed helps you wind down, and a little honey makes it gentle on a sore throat.

Which Tea Should You Choose?

• Scratchy, sore throat: Herbal Wellness No. 07 or Immunity Support No. 08, with honey.
• Stuffy nose and heavy head: Moroccan Mint. Breathe in the steam.
• Cough that keeps you up at night: Sleepy Night No. 09 with honey.
• Achy, chilled and run down: Chai Caramel No. 01 in the morning, Spiced Apple Cider No. 10 later in the day.
• Need to keep drinking fluids: Immunity Support No. 08 or Spiced Apple Cider No. 10, warm or at room temperature.

What to Add to Your Tea When You're Sick

Raw Honey

Honey is the first thing to add. It coats the throat, takes the edge off a cough, and sweetens even the most herbal cup.

Stir it in once your tea has cooled a little rather than into boiling water. Never give honey to babies under one year old.

Lemon

A squeeze of fresh lemon adds brightness and pairs well with Immunity Support and Herbal Wellness.

Fresh Ginger

Add a few thin slices of fresh ginger to any herbal blend while it steeps for extra warmth.

How to Brew Tea for a Sore Throat

1. Use 1 teaspoon of loose leaf tea per 8oz cup. For a stronger, more soothing cup, use 1½ teaspoons.
2. Steep herbal blends for the full 5–7 minutes so the spices and roots release their flavor.
3. Let the cup cool for a minute or two so it's warm, not scalding.
4. Stir in honey and lemon.
5. Sip slowly, and keep a pot going through the day so you stay hydrated.

New to loose leaf? Read How to Brew the Perfect Cup of Loose Leaf Tea Every Time.

Rest, Fluids and a Warm Cup

When you’re sick, the basics matter most: rest, stay warm, drink plenty of fluids, and see a doctor when you need to. A warm cup of tea, made slowly and sipped with intention, is one of the simplest ways to take care of yourself while you recover.

Frequently Asked Questions

What is the best tea for a sore throat?

Warm, caffeine-free herbal teas with soothing ingredients like liquorice, ginger and honey are the most comforting. Herbal Wellness No. 07 and Immunity Support No. 08 are our top picks.

What tea is good for a cough?

A warm, caffeine-free tea with honey is a good choice, especially at night. Try Sleepy Night No. 09 or Immunity Support No. 08 with a spoon of raw honey.

Is hot tea good for a sore throat?

Warm tea can feel very soothing, but very hot drinks can irritate a sore throat. Let your cup cool for a minute or two before sipping.

What tea is good for a stuffy nose?

Mint tea is a classic. Breathing in the steam from a cup of Moroccan Mint can make a blocked nose feel clearer.

Should I drink caffeinated tea when I'm sick?

One cup in the morning is fine for most people, but caffeine-free herbal teas are better for the rest of the day so they don't get in the way of your rest.

Shop all caffeine-free herbal teas

Steep intentionally. Sip with intention. Feel better soon.

Related Reading

Keep exploring with Tea and Wellness: How Your Daily Cup Supports a Healthy Routine, The Health Benefits of Loose Leaf Tea: What Your Cup Is Really Doing for You and Wind Down With Intention: The Best Teatentional Teas for Your Evening Ritual.