“Sick” results from a weakened immune system. So it makes good sense when you’re ill to focus on strengthening your immune system. Getting lots of rest, taking hot baths or showers, eating whole plant foods, avoiding sugar, and sipping plenty of healing drinks is the approach to take.

We all know a well-hydrated body has a better chance of fighting off germs, so let’s look at some of the best beverage choices for healing and immune-boosting. (Just one caution, though, before I launch into the list: Drinking too many fluids, whether you’re sick or well, can overwhelm your kidneys and liver, making it harder for them to eliminate toxins. Thus, be sure to maintain a balance.)

That said, when you’re sick, drink a little more than the recommended eight glasses of fluid throughout the day. This way you’ll get what you need without going overboard.

And consider drinking hot liquids. Abundant research shows they clear up congestion. They can provide immediate and sustained relief from a runny nose, coughing, sneezing, sore throat, chilliness, and fatigue.

Now the list. This information comes from a favorite site, The Food Revolution Network (www.foodrevolution.org). While no liquid will magically make your symptoms disappear in a snap, these libations are good for your body, won’t cause nasty side effects, and they can help revive your spirits, too.

WATER in general: Critical for all bodily functions, water helps remove toxins and minimize congestion. Water lubricates mucous membranes so they effectively trap things like dust and bacteria, preventing them from getting into your lungs.

LEMON WATER: This is an effective immune-strengthener. For a vitamin C boost, squeeze fresh lemon into hot water and add about ¼ teaspoon of raw honey. The lemon’s citric acid increases urine output, aids in digestion, and helps prevent kidney stones. You’ll also be feeding your healthy gut bacteria this way because lemons are high in a fiber called pectin — a prebiotic that promotes good gut health.

GINGER TEA: Ginger is full of vitamins and minerals, including chromium, which addresses fevers and chills. It also soothes a sore throat, helps with cough, fights headaches, and aggressively breaks down toxins and cleanses the body. (NOTE: Avoid ginger ale; it contains next to no ginger and loads of sugar.)

To make ginger tea, add cut up raw ginger root to 3 or 4 cups of water; boil for 1 or 2 minutes then simmer approximately 15 minutes.

GREEN TEA: This may be may be one of the healthiest beverages on the planet. It contains a powerful antioxidant, EGCG, which prevents free radicals from damaging healthy cells. It is antiviral, helping to fight the flu and other viruses. It enhances the rapid growth and activity of immune cells (the first-line of defense against infection). Recent studies show that besides drinking it, it’s very helpful to gargle with it. It’s not really surprising that green tea is such an immune-booster. Basically you’re drinking a

You can sip green tea and even gargle with it to knock out germs and reduce your symptoms. In a 2016 study in BMC Public Health, gargling with tea was found to be potentially effective for preventing the flu. It’s not surprising that green tea is such a powerful immune-booster. Basically you’re drinking a hot water extraction of a dark green leafy vegetable.

HIBISCUS AND ROSE HIP TEA: These two vitamin-C-packed teas even beat green tea in terms of antioxidant levels. Hibiscus tea tastes a bit like a less bitter version of cranberry and is good both hot and cold. Rose hips are the fruit of a rose, and this tea has have a higher percentage of antioxidants (particularly vitamins A and C), than most so-called healing foods.

ECHINACEA TEA: Research shows this tea is responsible for actually shortening the length of your cold or flu. It reduces sore throat, coughs, and fevers. Numerous studies show it’s even more powerful than commonly prescribed flu medications. Drinking it at the first signs of the cold or flu can reduce the severity and duration of your sickness. And keep drinking it after you’re well; it increases immune activity, thus preventing colds from returning.

ASTRAGALUS TEA: This earthy herb has been used for cold prevention for thousands of years. It’s another immune-booster and health protector.

THYME TEA: This herb is packed with disease-fighting antioxidants and is particularly good at fighting colds and flu and easing coughs and sore throats. It also has mood-boosting effects, so it may be able to help pull you out of the sickness blues.

To make thyme tea, combine 1 tablespoon of the dried herb with hot water; steep for 10 minutes, then strain. Drink this frequently throughout the day. Try adding peppermint or spearmint leaves for an even more healing boost.

SAGE TEA: This is another easy home remedy for sore throats and coughs. To make sage tea, pour hot water over two tablespoons dried sage; steep for 10 minutes and strain. And for even more healing strength, make a tea of both sage and thyme.

TOMATO TEA: When you’re ill it can be hard to make yourself eat. So drinking tomato tea can help you get a little more nutrition into your body. Though tomato tea takes a few more steps than these other suggestions, it’s worth it, and it’s delicious.

To make tomato tea, combine a couple of blended tomatoes or 2 cups of tomato juice (with no added sugar), 2-3 cloves of crushed garlic, and some hot sauce (or cayenne pepper) in a pan and heat until warm. (You can also add some apple cider vinegar and/or ginger if you like.) Fold in a dash of fresh lemon juice before consuming. Drink throughout the day.

FRESH JUICE AND SMOOTHIES: This is a quick way to provide your body with the extra nutrients you need to get well. You can keep it simply green by mixing kale, mint, and cucumber, or add some color with an orange, carrot, lemon, and ginger.

HOT COCOA or CACOA: Finally, here’s an idea to love—chocolate to cure your cold. It contains a chemical that fights off cold symptoms. Studies show it’s more effective than the best cough medicine. It’s one of the top antioxidant foods and will boosting the immune system, it also releases feel-good chemicals in your brain.

Of course, not all chocolate is equal. Choose dark chocolate (at least 70% cacao is best) and pure cacoa or cocoa powders (without added sugar). Cacao is the purest, raw form of chocolate you can consume. It has the most nutrients and antioxidants.

To make a healthy hot beverage, combine cacoa or cocoa powder and hot water with your favorite plant-based milk. (Adding cinnamon and a pinch of cayenne powder is a great idea to help shorten your cold or flu.)

And you might want to have a delicious cup of cocoa (or cacao) every day during cold and flu season. Studies show that drinking cocoa every morning stimulates the body’s natural ability to fight the flu virus.