How to Recover from a Cold

Co-authored by David Nazarian, MD

Last Updated: June 24, 2024 References

Colds are viral infections that affect your nose and throat. The most common symptoms of a cold are congestion, watery eyes, sore throat, cough, headache, and sneezing. These symptoms can be rather bothersome, but there are treatments that can help your symptoms and recovery. Most people recover from a cold within a week or two, but if your symptoms are prolonged you should see a doctor.^{[1]
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Part 1

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Staying Hydrated

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Drink plenty of water.^{[2]
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National Health Service (UK)
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Go to source} It is important to stay hydrated while you have a cold.^{[3]
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David Nazarian, MD
Diplomate, American Board of Internal Medicine

Expert Interview. 26 March 2020.}
- Staying hydrated will help to relieve congestion because it thins out your mucus, making it easier for it to break up.
- You will need to keep up your fluid intake while you are sick. Your body loses fluids during mucus production and from fevers.
- Try to drink at least 8 to 10 glasses of water a day.
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Try herbal teas, ginger ale or sports drinks. These are other alternatives to water.
- Hot drinks like herbal teas can help relieve the symptoms of a sore throat. The steam can help to reduce congestion temporarily as well.
- Sports drinks help you replace lost sodium and electrolytes.
- Ginger ale can help settle an upset stomach if you are experiencing that type of symptoms.
- Try ginger brew, it removes the inflammation and cools down your nasal cavity and also soothes your throat.
- Avoid drinks with caffeine and alcohol. These will cause further dehydration.^{[4]
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3
Drink some hot chicken broth. This is a generations old home remedy, but scientists have recently discovered it has some proven benefits for relieving cold symptoms.^{[5]
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- Chicken broth can help to temporarily speed up the movement of mucus through the nose, relieving congestion.
- Chicken broth can also act as an anti-inflammatory, reducing the inflammation in the nasal passages which leads to congestion.
- You might try adding some cayenne pepper to the chicken broth. Spicy foods can also help to loosen up nasal congestion.

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Treating Cold Symptoms

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Know the common cold symptoms. It's important to know the symptoms of a cold if you want to treat them! Fortunately, you can find over-the-counter treatments for most cold symptoms. When you have a cold, you may have all or some of the following symptoms, depending on the severity of your cold:^{[6]
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- Fever
- Muscle pain
- Chills
- Fatigue
- Congestion
- Sinus pressure
- Cough, sometimes with phlegm
- Throat irritation
- Nasal congestion
- Runny nose
- Sneezing
- Redness
- Watery, itchy eyes
- Redness around your eyes
- Chest pressure
- Headache
- Swollen lymph nodes
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Try pain relievers and anti-inflammatory drugs. These are available over the counter and can help to relieve some of the symptoms of a cold such as sore throat, headache, and fever.^{[7]
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- Try NSAIDs, such as ibuprofen, Advil, Motrin, or naproxen. They relieve pain and act as an anti-inflammatory. As an alternative, you could take acetaminophen for pain. Follow the dosing instructions carefully.
- Don't exceed the maximum dose in a 24 hour period.
- Don't give acetaminophen to children under the age of 3 months old.
- Avoid giving aspirin to kids recovering from flu-like symptoms. This causes a minimal risk for Reye's syndrome, a rare but life threatening condition.
- Avoid over medicating. Taking too much acetaminophen can cause liver damage.
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Take cough medicine if you're excessively coughing. Colds can cause you to cough a lot, but an over-the-counter cough syrup can help. You can also use cough drops to help find relief.^{[8]
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- Always follow the dosaging instructions on the label.
- Don't combine cough medications.
- Check with your doctor before taking any medication, especially if you're already taking something.
- For a non-invasive option, try a menthol product, such as Vick's vapor rub.
4
Try over the counter antihistamines and decongestants. These medications work differently to relieve cold symptoms.^{[9]
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- Decongestants work to relieve swelling in the nasal passages to allow mucus to drain.
- Decongestants come in pill form or in nasal sprays.
- Adults shouldn't use decongestant nasal sprays for more than a few days at a time. Prolonged use can damage mucus membranes, which can cause a rebound effect due to swollen mucus membranes.^{[10]
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- Children shouldn't use nasal sprays.
- Antihistamines may relieve sneezing and runny noses from colds.
- Antihistamines may cause drowsiness. Avoid driving or operating heavy machinery until you know how they will affect you.
5
Try gargling salt water to relieve the symptoms of a sore throat. This can provide temporary relief from throat pain and scratchiness.^{[11]
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- Mix 1/4 to 1/2 teaspoon of salt into an 8 ounce glass of water.
- Use warm water.
- Gargle the water in the back of your throat. Repeat as necessary.
6
Try zinc or vitamin C supplements within the first 24 hours of symptoms. Zinc supplements are a popular home remedy for recovering from and preventing colds.^{[12]
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- Zinc treatments are only shown to be effective if started within the first 24 hours of symptoms.
- Studies are conflicting as to the extent of the benefits of zinc for reducing or shortening cold symptoms.
- Zinc nasal sprays should be avoided. The FDA has linked at least 3 of these products to permanent or prolonged loss of smell.^{[13]
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- If started at the onset of a cold, vitamin C might help to shorten the duration of a cold.
- However, vitamin C won't help most people recover from a cold if started later.

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Getting Enough Rest

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Get a good night's sleep. Getting enough rest can help you feel better and recover faster when you have a cold.^{[14]
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David Nazarian, MD
Diplomate, American Board of Internal Medicine

Expert Interview. 26 March 2020.}
- Try to get at least 8-10 hours of sleep.
- This is especially important during the first 72 hours of a cold.
- Sleeping can be challenging when you have cold symptoms due to congestion.
- Try running a humidifier in the room while you sleep. This can help keep your nasal passages moist and prevent further congestion.
- You can also try drinking chamomile tea to help you sleep.
- Over the counter sleep aids and antihistamines can also make you drowsy and help you sleep.
2
Avoid exercise while you are sick. You shouldn't exert yourself as you will become tired more quickly when you have a cold.^{[15]
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- Withhold exercise for at least 48-72 hours.
- When you start exercise again, avoid intense workouts. Your body is just getting over a virus and needs to recuperate.
- While you are sick, it can be helpful to get fresh air though. Try sitting outside if the weather is warm and you don't have allergies.
3
Avoid going out, to work, or to school while you are sick. Stay home and rest if possible.
- If you have a fever or a cough, it is best to avoid exposure to others.
- If you are drowsy from medications, you should also stay home.
- If you must go to school or work consider wearing a mask to prevent infecting others, especially if you work with or are near people who have chronic illnesses or compromised immune systems.

Clear Congestion With This Expert Series

Living with congestion is hard. Decongest and get rid of your cough or breathing issues naturally with these expert articles.

1

How to Clear Chest Congestion & Get Rid of Symptoms Fast

2

Get Rid of a Chesty Cough

3

Decongest Naturally

4

Heal the Lungs Naturally

5

Improve Your Breathing

6

Relieve Head Congestion

Expert Q&A

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Question

How do you get rid of a cold in 12 hours?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

If you have a fever, take acetaminophen (Tylenol). This can help decrease a fever.

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Question

How can I decongest my sinuses when I have a cold?

David Nazarian, MD
Diplomate, American Board of Internal Medicine
Dr. David Nazarian is a board certified Internal Medicine Physician and the Owner of My Concierge MD, a medical practice in Beverly Hills California, specializing in concierge medicine, executive health and integrative medicine. Dr. Nazarian specializes in comprehensive physical examinations, IV Vitamin therapies, hormone replacement therapy, weight loss, platelet rich plasma therapies. He has over 16 years of medical training and facilitation and is a Diplomate of the American Board of Internal Medicine. He completed his B.S. in Psychology and Biology from the University of California, Los Angeles, his M.D. from the Sackler School of Medicine, and a residency at Huntington Memorial Hospital, an affiliate of the University of Southern California.

David Nazarian, MD

Diplomate, American Board of Internal Medicine

Expert Answer

Drink plenty of fluids and sleep with a humidifier or vaporizer. You can also place a warm compress on your face to help with blood flow and circulation. Over-the-counter nasal saline sprays can also help, as well as medicines with pseudoephedrine in them.

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Question

I have a weak immune system because I'm missing white blood cells, which help to fight off bacteria .What would be the best way to relieve a cold as fast as possible?

Marsha Durkin, RN
Registered Nurse
Marsha Durkin is a Registered Nurse based in Waukegan, Illinois. With over 15 years of professional experience, she works both as a nurse and a Laboratory Information Specialist for Insight Hospital and Medical Center. Marsha received her Associate's Degree in Nursing from Olney Central College in 1987.

Marsha Durkin, RN

Registered Nurse

Expert Answer

It's best to talk about this with your doctor, especially since you have a medical condition. Your doctor can provide you with the best treatment options for you, as well as preventative measures you can take to stay well.

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