What to Do When You Start Feeling Sick

Mom had it right after all, Carstensen says. Drinking warm liquids helps to open up your stuffy nose and soothe a sore throat. Hot tea with a dollop of honey can help quiet a cough. But don’t give honey to children under a year old. It can make them very sick.

How to Stop a Cold

One day you’re fine. The next you have a scratchy throat, watery eyes, and a runny nose. There’s a tickle in the back of your throat, and your normal high energy is nowhere to be found.

Yes, these are early signs that you’re coming down with something. But don’t grab your tissue box and hop into bed just yet — there are ways to nip that cold in the bud.

Rest and Cut Your Stress

There’s a deep “mind-body” link at play when it comes to fighting off a cold, Estores says. If you feel tired, overworked, sad, or angry, those emotions can sink your mood. That can slow your immune system just when you need it running at full power to fight the cold virus.

Listen to your body when you feel a cold coming on. Get all the sleep you can. Get a handle on your stress — it can quickly send a cold into high gear. “When you’re stressed out, you’re more likely to get a cold,” Estores says.

Usually when you feel a cold coming on, your immune system jumps in and fights the virus. But too much stress cuts the number of cells that make up the front lines of defense. Stress also pumps up the level of cortisol in your body. This hormone zaps your immune system, and that makes you a prime target for a cold.

To give your immune system a charge, do something that relaxes you: Listen to music, meditate, or do a light workout. And don’t forget to rest, Estores says. Your body needs that, too.

Drink Up

It’s no fun to have to blow your nose or walk around with a head full of thick gunk. If this sounds like you, fluids are your friend. They’ll help unclog your nose and thin any mucus so you can cough or blow it out, says Jean Carstensen, MD, who teaches medicine and pediatrics at the University of Michigan in Ann Arbor.

Keep a full glass close by. Any fluid — besides alcohol — will count toward keeping you hydrated. But plain water is best, Carstensen says.

If you feel feverish, it’s time to give your elbow a workout. A fever drains even more body fluids through sweat or through your lungs (as you breathe) than you would normally, Carstensen says.

Sip Hot Tea and Honey

Mom had it right after all, Carstensen says. Drinking warm liquids helps to open up your stuffy nose and soothe a sore throat. Hot tea with a dollop of honey can help quiet a cough. But don’t give honey to children under a year old. It can make them very sick.

Act Fast

If you can’t hold off a cold, it’ll take for 5-7 days for your symptoms to improve, Carstensen says.

Getting an early jump on them on can help you manage them until you’re well, she says. Start with over-the-counter medications like antihistamines with decongestants. You can take pain medicine like ibuprofen and acetaminophen for aches and pains.

Show Sources

Irene M. Estores, MD, medical director, integrative medicine program, University of Florida Health System.

Jean C. Carstensen, MD, clinical instructor of internal medicine and pediatrics, University of Michigan, Ann Arbor.

National Institute of Allergy and Infectious Diseases: “Common Colds: Protect Yourself and Others.”

Cohen, S. Psychological Science, September 2003.

Harvard Health Publications: “Using the relaxation response to reduce stress.”

Cohen, S. Proceedings of the National Academy of Sciences, April 2012.

Sanu, A. Rhinology, December 2008.

KidsHealth.org: “Infant Botulism.”

What to Do When You Start Feeling Sick

These healthcare provider-approved tips and tricks will help you start feeling better sooner rather than later.

Kimberly Holland is a food, lifestyle, and health reporter based in Birmingham, Alabama. She collects cookbooks, ludicrous kitchen gadgets, empty notebooks, and great ideas.

Updated on April 28, 2023

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A tickle in your throat, a cloudy head, an achy body: There is no doubt that you are coming down with something. The average adult gets two or three colds per year, with each lasting an average of seven to 10 days. Symptoms tend to peak within the first three days. However, some symptoms can last up to two weeks.

Here is what to do when you start feeling sick so that you can feel better as soon as possible.

Common Symptoms at the Beginning of a Cold

Colds typically start with a sore throat and runny nose, but you may also have other symptoms, such as:

• Body aches
• Coughing
• Headaches
• Sneezing

How to Stop a Cold When You Feel It Coming On

There is no way to cure a cold, but there are some steps you can take to help ease your symptoms.

Stay Hydrated

Drinking water and juice to stay hydrated can help cut down on symptoms like a sore throat and stuffy nose.

To help prevent dehydration, try to steer clear of alcohol and caffeinated drinks. If your throat is too scratchy to gulp anything down, try sucking on ice chips.

Add Honey to Water

Honey can help alleviate cough. This may be because honey has antimicrobial properties and can help relieve irritation and inflammation in the airway.

Eat one to two tablespoons straight from the jar or stirred into tea or water. While honey is a good option for both adults and children, it should not be given to children under 12 months old, as it can lead to infant botulism.

Gargle With Salt Water

If you have a scratchy throat, add half a teaspoon of salt to a glass of warm water and then gargle it and spit it out. This can help alleviate a sore throat.

You can do this several times a day. However, this remedy is only suitable for people over the age of 6 who can gargle without swallowing.

Try a Nasal Spray

While more research is needed, using a saline nasal spray right after cold symptoms first appear may reduce their impact by moisturizing dry nasal passages and loosening mucous. Be sure to follow the instructions and warnings on the packaging.

In conjunction with a nasal spray, take a hot shower. Warm moisture can help clear out your nasal passages.

Take an OTC Medicine

Grab a pain reliever like acetaminophen to fight off achiness and possibly even quell a low-grade fever. Over-the-counter (OTC) allergy medications like Zyrtec and Benadryl might help with symptoms like watery eyes, at least for a day or two.

Meanwhile, allergy medications that contain decongestants, like Claritin D or Alavert D, will help clear your sinuses. Consult with a healthcare provider about which medications—if any—would be best for you.

Keep in mind that children under the age of 2 should not be given any cough or cold medications, as this can lead to severe and potentially fatal side effects. Ask a healthcare provider before giving cold medication to a child between the ages of 2 and 4.

If you are considering giving medication to an older child, talk to a healthcare provider or read and follow the label and its instructions carefully. Opt for child-specific products. Avoid products designed for adults, as they can lead to overdose when given to children.

Using more than one product with the same drug (e.g. a pain reliever with acetaminophen alongside a cold medicine containing acetaminophen) can also lead to overdose, which is another reason it’s so important to read the packaging of each product you use.

Take a Sick Day

If you are able to stay home, it’s best to do so. Your body can fight off the virus better if you’re well-rested, so sleep is your best friend when you’re ill. Staying home will also help you avoid spreading the cold to other people.

If you have to go to work, steer clear of co-workers as best you can—the first few days of a cold are when you’re most contagious. To keep from sharing your germs, wash your hands regularly or use an alcohol-based hand sanitizer. You may even want to wear a mask, as masks can reduce the spread of not only COVID-19 but other illnesses as well.

If you think your cold symptoms may be due to COVID-19, isolate and get tested. If you test negative, you can end isolation.

If you test positive for COVID-19, follow CDC guidance to determine how long you should isolate. If you have no choice but to be around others, wear a high-quality mask and avoid being around people who are at high risk of COVID-19 complications.

Eat Nutrient-Rich Foods

Focus on eating a healthy, nutrient-dense diet to help fuel your immune system and fight off your cold. This means prioritizing protein-packed foods like lean meat, fish, or beans, with a whole-grain side like brown rice, and plenty of antioxidant-rich fruits and vegetables.

Eat Hot Soup

While you’re sipping on plenty of juice and water, you may want to enjoy some soup, too. Some research suggests the soup might actually have some anti-inflammatory benefits. It also tastes comforting when you’re under the weather.

Chicken noodle soup is a soothing option when you are sick. If you prefer not to eat meat, you can boost your immune system with vegetable soup or lentil soup.

Do Some Light Movement

If you’re up for a little activity, light or moderate exercise can help boost your immune system. However, you’ll probably want to tone down your workout a little bit. For example, if you typically go for a run, take a leisurely walk, or enjoy a relaxing yoga session instead.

If you have more serious symptoms such as a fever, cough, chills, or body aches, it’s best to avoid exercise until you are feeling better to allow your body to get some well-needed rest. Consult with a healthcare provider before working out if you have an underlying condition like COPD, asthma, or heart disease.

When to See a Healthcare Provider

If over the course of a few days, you feel worse, call a healthcare provider. You’ll also want to consult with a healthcare provider if your symptoms last longer than 10 days or if you develop severe or unusual symptoms. These are signs you may have something other than the common cold (such as flu or an infection), and you may need other treatment.

Call a healthcare provider as soon as possible if you are at high risk of serious flu complications and you develop flu symptoms like chills, fever, and muscle or body aches. Your healthcare provider can find out whether the illness is the flu or a cold and can recommend treatment accordingly. High-risk groups include:

• Children under the age of 5
• People over the age of 65
• People with certain medical conditions (e.g. heart disease, diabetes, and asthma)
• Pregnant people

A Quick Summary

Colds typically last for around a week, and some symptoms can stick around for up to two weeks. Fortunately, you can help ease your symptoms by taking a day off, drinking a lot of fluids, getting plenty of rest, and getting in some light physical activity if your symptoms are mild. Eating the right foods, taking over-the-counter medication, and following some expert-approved home remedies can also be helpful.