How to Use Ginger and Honey for Cold Relief

There’s a reason ginger and honey have been passed down in home remedies for generations. When you’re feeling under the weather—runny nose, sore throat, or nagging cough—this natural duo can offer powerful relief.

Ginger is a warming root with anti-inflammatory and immune-boosting properties. Honey, especially raw honey, is a natural antibacterial agent that soothes irritation and supports healing. Together, they create a potent remedy that can ease cold symptoms without the side effects of over-the-counter meds.

In this article, we’ll explore how to use ginger and honey for cold relief, including tea recipes, syrup methods, and quick fixes to keep in your kitchen.

Why Ginger and Honey Work So Well for Cold Relief

Honey Benefits:

• Soothes sore throat
• Suppresses coughs (proven in clinical studies to work as well as some cough syrups)
• Boosts the immune system
• Has natural antibacterial and antiviral properties

Ginger Benefits:

• Anti-inflammatory effects that ease throat and sinus irritation
• Natural decongestant and expectorant
• Stimulates circulation and warms the body
• Boosts immunity and digestion

Combined, these two ingredients form one of the most effective natural remedies for cold relief you can make at home.

1. Ginger and Honey Tea for Cold Relief

This is the most popular and simplest method.

Ingredients:

• 1–2 inches of fresh ginger root
• 1.5 to 2 cups of water
• 1 tablespoon of raw honey
• Optional: lemon slice or cinnamon stick

How to Make:

1. Slice the ginger thinly or grate it.
2. Bring water to a boil, then reduce to a simmer.
3. Add ginger and simmer for 10–15 minutes.
4. Strain the tea into a cup.
5. Let cool slightly (so it’s warm, not hot), then stir in the honey.
6. Add a squeeze of lemon for extra vitamin C.

How to Use:

• Drink 2–3 times daily at the first sign of a cold.
• Especially helpful in the morning and before bed.

2. Ginger and Honey Syrup (DIY Cough Syrup)

This homemade syrup is great for both adults and kids (over 1 year old).

Ingredients:

• 1 cup water
• ½ cup sliced ginger
• ½ cup raw honey
• Optional: pinch of black pepper or turmeric for extra anti-inflammatory benefits

Instructions:

1. Boil ginger in water for 15–20 minutes.
2. Let the liquid reduce by half.
3. Strain the ginger and let the water cool to lukewarm.
4. Stir in the honey.
5. Store in a glass jar in the fridge for up to 1 week.

Dosage:

• Adults: 1 tablespoon every few hours
• Kids (1 year+): 1 teaspoon as needed

Pro Tip: This syrup can also be added to tea or hot water for a soothing drink.

3. Ginger-Honey Steam Inhalation

If you’re congested, steam can loosen mucus and open airways.

What You Need:

• A large bowl
• Hot water
• 1 tablespoon of grated ginger or 3 drops of ginger essential oil
• A towel
• 1 teaspoon of honey to soothe afterward

Instructions:

1. Add ginger to hot water in a bowl.
2. Lean over the bowl and cover your head with a towel.
3. Inhale deeply for 5–10 minutes.
4. Afterward, sip warm water with honey to soothe your throat.

Tip: Do this 1–2 times a day during congestion.

4. Ginger and Honey Ice Cubes for Quick Tea

This is a great remedy to prepare in advance for when a cold strikes.

How to Make:

1. Grate ½ cup of fresh ginger.
2. Mix with ½ cup of raw honey.
3. Spoon mixture into an ice cube tray.
4. Freeze and store cubes in a sealed container.

How to Use:

• Drop 1 cube into a cup of hot water.
• Stir and sip slowly.

Perfect for work, travel, or night-time relief.

5. Ginger and Honey Lozenges (Optional DIY)

If you want a sore throat remedy to suck on, you can make your own lozenges at home.

Ingredients:

• ½ cup honey
• 1 tablespoon grated ginger
• Optional: lemon zest, cinnamon, turmeric

Method:

1. Simmer ginger in honey for 10–15 minutes on low.
2. Let cool slightly, then spoon drops onto parchment paper or into silicone molds.
3. Let harden (or place in fridge).
4. Store in a glass jar.

Tip: Wrap each in wax paper for convenience.

6. Ginger-Honey Paste (Strong Remedy)

When you need something stronger and more direct (especially for night-time coughs), try this paste.

Ingredients:

• 1 tablespoon raw honey
• ½ teaspoon ginger powder or freshly grated ginger
• Pinch of black pepper

Instructions:

• Mix into a thick paste.
• Take 1 teaspoon slowly before bed or when coughing starts.

When to Use Ginger and Honey

Symptom	Best Remedy
Sore Throat	Tea, Paste, Syrup
Cough	Syrup, Paste, Tea
Nasal Congestion	Steam Inhalation, Tea
Cold + Chills	Hot Ginger Tea
Dry Throat at Night	Honey alone or Paste

Precautions and Who Should Avoid It

• Children under 1 year should not consume honey.
• If you’re on blood thinners, consult your doctor before taking large amounts of ginger.
• Don’t overdo it: too much ginger can upset your stomach.
• If pregnant or breastfeeding, consult a healthcare provider.

Final Thoughts

When it comes to natural remedies for colds, few combinations are as time-tested and effective as ginger and honey. Whether you sip it as tea, stir it into syrup, or use it in steam, this duo works with your body to reduce inflammation, fight bacteria, and calm irritation.

Now that you know how to use ginger and honey for cold relief, stock your kitchen with fresh ginger and raw honey. The next time you feel that scratchy throat or stuffy nose, you’ll be ready with a soothing, natural solution.

FAQ

How does ginger help relieve cold symptoms?

Ginger contains natural anti-inflammatory and antiviral properties that can soothe a sore throat, reduce nasal congestion, and support the immune system in fighting off cold viruses.

What are the benefits of honey for colds?

Honey is a natural cough suppressant and antimicrobial agent. It coats the throat, reduces irritation, and helps soothe persistent coughing, especially at night.

How can I use ginger and honey together for cold relief?

You can make a simple remedy by steeping fresh ginger slices in hot water for 10 minutes, then adding a spoonful of raw honey. Drink this tea 2–3 times a day to ease symptoms and boost recovery.

Is it safe to use ginger and honey daily during a cold?

Yes, both ginger and honey are safe to use daily in moderate amounts. However, people with certain health conditions like acid reflux or diabetes should consult a healthcare provider before consuming them regularly.

Can children use ginger and honey for colds?

Children over the age of 1 can safely consume honey and mild ginger tea. Avoid giving honey to infants under 1 year old due to the risk of botulism.

What time of day is best to drink ginger and honey tea for a cold?

Morning and evening are ideal. Drinking it in the morning can clear congestion and energize you, while taking it before bed soothes the throat and promotes restful sleep.