It’s the time of year we often associate with indulgent food and drink, but this seasonal nightcap is the delightful exception.
There’s nothing quite like a hot toddy when you’re feeling under the weather on a cold winter evening. Warming whisky, zesty lemon and the spice of cloves — what better way end to a cosy winter evening.
A classic nightcap that’s been used to soothe common colds and winter ailments for centuries, not only is it comforting, but it actually has scientifically proven health benefits.
With the help of and health experts, we look at what these benefits are — and share tips on how to make the perfect hot toddy at home.
Wait, isn’t alcohol bad for you when you’re sick?
Normally, alcohol is the last thing we’d think to consume when we’re feeling ill or rundown — and for good reason. Alcohol can suppress your immune system, which is already working harder than usual to fight off illness.
“When you drink alcohol, it slows down the production and function of white blood cells, weakening your body’s ability to target and eliminate pathogens effectively,” explains Carolina Goncalves, superintendent pharmacist at Pharmica.
It also dehydrates the body, “exacerbating symptoms of illness like headaches, body aches and fatigue”, according to Carolina.
In some cases, alcohol can also interact with medications commonly used to treat cold or flu symptoms. For example, Caroline explains: “Combining alcohol with paracetamol can significantly increase the risk of liver damage, while mixing it with antihistamines or decongestants can amplify side effects like nausea, headaches and fatigue.”
Read more: Easy ways to look after yourself this flu season
Whisky soothes the throat and can relieve stress
Understandably, it’s difficult to believe that a strong alcoholic spirit like whisky could ever be good for you, let alone when you’re ill. But it turns out, whisky — in small quantities — can actually have a calming effect (luckily for us!).
Whisky has high levels of polyphenols, like ellagic acid, which are “plant-based antioxidants linked with lowering your risk of heart disease”, explains Dr Hana Patel, NHS GP and GP.
When consumed as part of a warm drink, whisky soothes the throat, providing comfort and relaxation. Combined with honey and lemon, “it offers soothing properties that relieve sore throat discomfort and reduce coughing”, Dr Patel continues.
The alcohol content may also promote relaxation, helping you fall asleep — ideal for stuffy winter head colds. However, its worth mentioning that although this is true, the quality of sleep you get can be poor.
Both Carolina and Dr Patel advise that — even considering the small quantities involved in a hot toddy — whisky should be consumed in moderation, especially when sick.
Honey provides comfort and natural health benefits
Renowned for its soothing and natural antibacterial properties, honey coats the throat, which “helps reduce irritation and brings much-needed relief for symptoms like sore throats”, explains Carolina.
Honey also has anti-inflammatory effects, which can help reduce minor swelling and discomfort in the throat or nasal passages. It has mild antioxidant benefits that support the immune system, and Carolina points out there’s significant research showing “honey is an effective remedy for coughs associated with the common cold”.
Read more: The five supplements almost all of us need
Honey contains “multiple enzymes, organic acids, vitamins, minerals and phenols — all of which have positive health benefits”, says Dr Deborah Lee, clinician at Dr Fox Online Pharmacy.
It also adds a delightful sweetness to any food or drink, which, especially when warm, is a welcome relief to soothe the throat. For the best results, Carolina recommends using “the highest quality honey you can get your hands on and adding a generous amount”.
Lemon boosts immunity with essential vitamins
The main component of lemon that makes it so beneficial to consume is its high vitamin C content — a potent antioxidant, according to the experts.
“It’s vital for both the immune system and also for skin health,” says Dr Lee. “Having vitamin C with food aids iron absorption from the gut.”
Lemons are also high in B6, “which is needed to make neurotransmitters, also serotonin, noradrenaline and melatonin”, says Dr Lee. “They’re also high potassium, which is vital for nerve and muscle function, blood pressure control and heart function.”
And if that wasn’t enough, lemons contain other antioxidants like “D-limonene, hesperidin, diosmin and eriocitrin, as well as citric acid, which can help prevent kidney stones”, she adds.
Read more: Could antihistamines help PMS and PMDD symptoms?
Although Carolina advises: “While a single toddy won’t deliver a significant dose of vitamin C, every little bit helps.”
Spices and aromatics offer antioxidants and reduce inflammation
The spices commonly used in hot toddies such as cinnamon, ginger and cloves bring more than just added flavour — they also offer a multitude of health benefits.
Cinnamon has strong anti-inflammatory and antioxidant properties. Dr Lee explains: “Having a regular cinnamon intake has been shown to lower blood levels of C-reactive protein, a marker of inflammation.”
Ginger also has some anti-inflammatory properties and is known to contribute to relieving nausea and improving digestion, while adding a subtle spiciness to the drink.
“Cloves can also help relieve mild pain and are sometimes associated with supporting liver health,” says Carolina.
Read more: 3 comfort food recipes for winter
Although the quantities of spices in a hot toddy are relatively small, all the experts agree that, combined, they may help reduce inflammation, boost circulation and contribute to a sense of overall wellbeing.
“Consider adding mint for respiratory benefits and a pinch of cayenne pepper for potential decongestive effects,” suggests Dr Patel.
Warmth and steam relieve stress and discomfort
When we’re ill, staying hydrated and consuming plenty of hot drinks helps soothe symptoms and aid recovery. Although alcohol dehydrates the body, a hot toddy’s warmth and steam can help temporary relieve some discomfort.
The warmth of the drink relaxes airways which “can contribute to relaxing throat muscles, easing soreness and irritation commonly associated with coughs and colds”, says Carolina.
Dr Patel adds: “Inhaling warm, moist air helps loosen mucus in the nasal passages and chest, making breathing easier and reducing discomfort from colds and flu.” The added humidity thins mucus, allowing it to be expelled more efficiently.
Carolina cautions: “This effect wouldn’t be as pronounced if the hot toddy isn’t served hot, but it’s definitely comforting and beneficial when feeling unwell due to an illness that affects the throat.”
Of course, it’s important to stay hydrated with water too — a hot toddy alone won’t do t.
Tips for the perfect Christmas hot toddy
While it may not seem like rocket science, we’re certainly going to take advice from the experts.
In the whisky component of the perfect hot toddy, you’ll want “an authentic and smooth flavour that complements the other ingredients beautifully”, advises Graham Ewert from Cask 88. “We recommend using a good-quality Scotch whisky for its richness and variety.”
Graham suggests the Glenburgie 24 Years Old from Cask 88’s collection. A rare single-cask single malt with a full-bodied and delightfully sweet profile, it has notes of baked bananas, milk chocolate raisins and wholemeal toast.
“The warmth of lavender-topped plum tart, hints of ginger beer, and a finish of citrus rind, soft leather, and pecan pie enhance the spiced flavours of the drink,” he adds.
Cask 88’s perfect hot toddy recipe
(Serves two — half the measurements if only serving one)
Ingredients:
- 2 cups (480 ml) hot water
- 4 oz (120 ml) Scotch whisky
- 2 tbsp honey (adjust to taste)
- 2 tbsp freshly squeezed lemon juice
- 2 slices of lemon (for garnish)
- 2 cinnamon sticks (optional, for garnish)
- 2-4 whole cloves (optional, for garnish)
Instructions:
- Heat water or tea: Boil water or brew a cup of your favourite mild tea (like chamomile or green tea). Let it cool slightly to a drinkable temperature.
- Prepare your glass: In a heatproof glass or mug, stir together the whisky, honey and lemon juice.
- Add hot water: Pour in the hot water (or tea) and stir until the honey is fully dissolved.
- Customise the flavour: Taste and adjust by adding more honey for sweetness or lemon juice for tartness.
- Garnish: Add a slice of lemon, a cinnamon stick, or a couple of cloves for extra flavour and visual appeal.
- Serve Warm: Enjoy the hot toddy while it’s warm for the best soothing effect.
Carolina adds: “While a hot toddy can be a comforting drink during a cold, remember to stay hydrated with water or herbal teas to counteract any dehydrating effects of alcohol.”
For a non-alcoholic alternative, replace the whisky with hot water or herbal tea and keep the honey, lemon and spices.
