There is nothing quite like wrapping your hands around a warm mug on a cold day. Warm drinks bring comfort, help you relax, and can make a gray afternoon feel a little brighter. In winter, they are also a cozy way to stay hydrated, since many people drink less water when the weather turns cold.
But not all warm drinks are created equal. Some seasonal favorites are loaded with sugar, while others offer real comfort with little or no added sugar at all. This guide covers healthy warm drinks, from herbal teas to homemade hot cocoa. You will learn what research says about a few of them. You will also learn how to keep holiday drinks from turning into dessert, and how your daily super greens drink fits into a cozy winter routine.
Yes. Herbal teas, warm water with lemon, broth, and warm milk all count toward your daily fluid needs. In cold weather, your sense of thirst tends to fade even though your body still needs water. Dry indoor heat pulls moisture from your skin and airways too. A warm drink is often more appealing than a glass of cold water on a chilly day, which makes it easier to stay hydrated.
For many people, yes. The ritual of making a cup of tea, holding a warm mug, and slowing down for a few minutes can be calming. An evening warm drink can become part of a bedtime routine that signals your body it is time to wind down. Choosing a drink without added sugar or natural stimulants is best in the evening.
Herbal teas are made from flowers, leaves, roots, fruits, and spices. They do not come from the tea plant. Most are naturally free of the stimulants found in black and green tea. That makes them a good choice in the evening. Popular options include chamomile, which is mild and floral; peppermint, which is cool and refreshing; ginger, which is warm and spicy; rooibos, a red tea from South Africa with a naturally sweet, nutty flavor; and hibiscus, which is tart, bright red, and fruity. Lemon and ginger, cinnamon and apple, and mixed berry blends are also popular.
Chamomile has been used for a long time as a calming bedtime drink. A review of studies found that chamomile improved how people rated the quality of their sleep. The same review found little evidence that it helps with insomnia, which is ongoing trouble falling or staying asleep. So chamomile may be a nice part of a relaxing bedtime routine, but it is not a cure for sleep problems. If you have trouble sleeping most nights, talk to your doctor.
In the amounts found in a cup or two of tea, most herbal teas are safe for most people. But some people should be careful. People with allergies to ragweed and related plants may react to chamomile. Chamomile may also interact with some medicines, including blood thinners like warfarin and medicines that make you sleepy. Some herbs can interact with other medicines too. If you take prescription medicines or have a health condition, ask your doctor or pharmacist before drinking herbal teas regularly.
Cocoa beans contain natural compounds that scientists have studied for heart health. A large review looked at cocoa and dark chocolate products that were rich in these compounds. It found a small drop in blood pressure, about 2 points, in mostly healthy adults over a short time. That is interesting, but it does not mean every cup of hot chocolate is healthy. Most store-bought hot cocoa mixes are mostly sugar with only a little cocoa. Some ways of processing cocoa powder can also lower the amount of these natural compounds.
Make your own. Warm one cup of milk or unsweetened plant milk on the stove or in the microwave. Whisk in one to two tablespoons of unsweetened cocoa powder, a small amount of maple syrup or honey to taste, a splash of vanilla, and a pinch of cinnamon. Start with less sweetener than you think you need. Skip the big pile of whipped cream and marshmallows, or use just a few. Keep in mind that cocoa contains small amounts of natural stimulants, so it may not be the best choice right before bed for some people.
Warm water with lemon is simple, refreshing, and hydrating. Add a slice of fresh ginger or a cinnamon stick for extra flavor. Warm milk or plant milk with cinnamon and nutmeg makes a soothing bedtime drink. Golden milk, made with warm milk, turmeric, ginger, cinnamon, and black pepper, is a colorful spiced drink. A mug of low-sodium vegetable or chicken broth is savory and warming, especially if you are under the weather. Spiced apple tea, made by simmering water with apple slices and cinnamon, is a lighter alternative to sweet cider.
Kids love cozy drinks too. Warm milk with a little cinnamon is a simple bedtime treat. Homemade hot cocoa with less sugar is fine now and then. Mild fruit teas, like apple cinnamon or berry, are fun to sip. Let the drink cool a bit before serving so it is warm, not hot. Skip drinks with stimulants for kids. And keep sugary holiday drinks for special days only.
Many seasonal drinks from cafes and many holiday recipes are surprisingly high in added sugar. Flavored syrups, sweetened cocoa mixes, whipped cream, caramel drizzles, and sweetened spiced ciders can add up to more sugar than a slice of cake. A large review of research recommended keeping added sugar below about 25 grams, or about 6 teaspoons, a day. A single large sweetened holiday drink can go well past that.
Order the smallest size, ask for fewer pumps of syrup, and skip the whipped cream and drizzle. At home, make your own versions so you control the sugar. Use spices like cinnamon, nutmeg, ginger, cloves, and vanilla to add flavor and a sense of sweetness without extra sugar. Save the richest drinks for special occasions and enjoy them slowly.
It is best not to mix your super greens powder into very hot or boiling drinks. High heat can break down some vitamins, like vitamin C from Acerola Extract. If cold water does not sound appealing on a winter morning, mix your super greens into room-temperature or slightly warm water instead. Stir well and enjoy it right away.
Many people like to start the day with their super greens drink and save warm drinks for later. For example, enjoy your super greens with breakfast, sip ginger or peppermint tea in the afternoon, and wind down with chamomile tea or warm milk with cinnamon in the evening. That way, you get 24 plant ingredients in the morning, including Spinach Leaf Powder, Organic Broccoli Powder, Spirulina, Green Tea Extract, and Blueberry Powder, plus cozy hydration all day long.
Smoothies are usually cold, but you can use room-temperature ingredients to make one that feels less chilly on a cold day. Blend your super greens with a banana, room-temperature milk or plant milk, a spoonful of nut butter, and a pinch of cinnamon or ginger. It is a cozy, spiced drink that still keeps the nutrition in your greens.
Systematic reviews have examined cocoa products and blood pressure, chamomile and sleep, and dietary sugar intake.
Warm drinks are one of winter's simple pleasures. Herbal teas like chamomile, peppermint, ginger, and rooibos are cozy, hydrating, and naturally free of sugar. Homemade hot cocoa made with unsweetened cocoa powder and just a little sweetener is a satisfying treat. Warm lemon water, spiced milk, and broth are other easy options. Research suggests chamomile may help people feel they sleep better and cocoa may slightly lower blood pressure in the short term, but these are small effects, not treatments.
Watch out for sugary seasonal drinks, which can pack a day's worth of added sugar or more. Make your own versions at home, use spices for flavor, and save the richest drinks for special occasions. Start your day with your super greens in room-temperature water, then enjoy warm, cozy sips throughout the day. It is a comforting way to stay hydrated and nourished all winter.
Herbal teas like chamomile, peppermint, and rooibos are good bedtime choices because they are naturally free of the stimulants found in black and green tea. Avoid adding a lot of sugar, and keep the cup small if you tend to wake up at night to use the bathroom.
For most people, a cup or two of common herbal teas a day is fine. If you take prescription medicines, have a health condition, or have plant allergies, check with your doctor or pharmacist first.
Unsweetened cocoa powder and dark chocolate with a high cocoa percentage usually have more cocoa and less sugar than most hot cocoa mixes. Making your own hot cocoa with unsweetened cocoa powder lets you control how much sugar goes in.
Warm lemon water is a simple, hydrating drink with a little vitamin C. It is a nice way to start the day or wind down. It is not a detox drink or a cure for anything, but it is a refreshing, sugar-free way to drink more water. Rinse your mouth with plain water afterward if you drink it often, since lemon is acidic.
It is better to avoid mixing super greens powder into very hot drinks, since high heat can break down some vitamins. Mix it into room-temperature or slightly warm water, juice, milk, or a smoothie instead, and enjoy your hot tea separately.
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