How to Get Rid of a Cold: Effective Remedies and What to Avoid

While there’s no instant cure for the common cold, discover proven strategies to alleviate your symptoms and feel better faster. Learn what works, what doesn’t, and how to support your body’s natural healing process. By Mayo Clinic Staff

It seems like cold remedies are almost as prevalent as the common cold itself. When that familiar tickle in your throat or stuffy nose hits, the quest to feel better begins. But with so many purported cures and quick fixes, it’s hard to discern fact from fiction. It’s crucial to understand that there’s no magic bullet to instantly banish a cold. Colds are caused by viruses, and antibiotics, for instance, are ineffective against them. However, numerous remedies can effectively ease your discomfort and help you navigate the duration of your cold with greater ease. Let’s delve into what actually works to help you get rid of a cold, or at least manage it effectively, and what you should avoid.

Cold Remedies That Actually Work

If you’ve caught a cold, be prepared for it to last anywhere from one to two weeks. While there’s no speeding up the viral life cycle, you certainly don’t have to suffer unnecessarily. Here are some of the most effective remedies to help you feel better while your body recovers:

Hydrate, Hydrate, Hydrate: Drinking plenty of fluids is paramount when you’re fighting a cold. Water, fruit juice, clear broth, or warm lemon water with honey are excellent choices. These liquids help to thin mucus, easing congestion and stuffiness. Staying hydrated is also crucial to prevent dehydration, especially when your body is working hard to combat illness. It’s best to avoid alcohol, coffee, and caffeinated sodas as these can actually worsen dehydration.
Prioritize Rest: Rest is not just beneficial; it’s essential. Your body’s energy is channeled towards fighting off the virus. Adequate rest allows your immune system to work most effectively. Don’t underestimate the power of sleep in the healing process.
Embrace Warm Liquids: Across many cultures, warm liquids are a go-to remedy for colds, and for good reason. Chicken soup, herbal teas, or warm apple juice can be incredibly soothing. The warmth helps to increase mucus flow, which can ease congestion and provide comfort to a sore throat.
Harness the Power of Honey: Honey is more than just a sweet treat; it possesses properties that can soothe a cough, particularly in adults and children over one year old. A spoonful of honey, or stirred into warm tea or lemon water, can be surprisingly effective in calming a cough.
Humidify Your Environment: Dry air can exacerbate cold symptoms, especially stuffiness. Using a cool-mist vaporizer or humidifier adds moisture to the air in your home, which can help to loosen congestion and make breathing easier. Remember to change the water daily and clean the humidifier according to the manufacturer’s instructions to prevent mold and bacteria growth.

How to Soothe a Sore Throat Effectively

A sore throat is a common and often painful symptom of a cold. Here’s how to find relief:

Gargle with Salt Water: A saltwater gargle is a classic and effective way to temporarily relieve sore throat pain. Dissolve 1/4 to 1/2 teaspoon of salt in an 8-ounce glass of warm water and gargle several times a day. However, this method is generally suitable for adults and older children who can gargle properly (usually over 6 years old).
Consider Throat Lozenges or Sprays: Over-the-counter sore throat sprays and lozenges can provide numbing relief. Lozenges, in particular, can stimulate saliva production, keeping the throat moist and reducing irritation. Hard candies can also offer a similar soothing effect. Always exercise caution with lozenges and hard candies, especially with young children, due to the risk of choking. They are not recommended for children under 6 years old.
Ice Chips: Sucking on ice chips can also provide soothing relief for a sore throat by numbing the area and reducing inflammation.

Easing Nasal Congestion: Breathe Easier

A stuffy nose can be one of the most bothersome cold symptoms. Here’s how to relieve nasal congestion:

Saline Nasal Drops and Sprays: Over-the-counter saline nasal drops and sprays are a safe and effective way to relieve nasal congestion for all ages. For infants, gently instill a few saline drops into one nostril, then use a bulb syringe to gently suction out the mucus. For older children and adults, saline nasal sprays can be used as directed. Saline helps to moisturize nasal passages and thin mucus, making it easier to clear congestion.

Pain Relief Options for Cold Symptoms

Body aches, headaches, and fever often accompany a cold. Pain relievers can help manage these symptoms:

Over-the-Counter Pain Relievers: For adults, acetaminophen (Tylenol), ibuprofen (Advil, Motrin), or aspirin can effectively reduce fever and relieve pain associated with a cold. However, aspirin should never be given to children or teenagers due to the risk of Reye’s syndrome, a rare but serious condition.
Children’s Pain Relievers: For children, use children’s or infants’ versions of acetaminophen (Tylenol) or ibuprofen (Advil, Motrin) for fever and pain relief. These are safer alternatives to aspirin for children. Always follow dosage instructions carefully based on the child’s weight and age.

Cold and Cough Medications: Use with Caution

Decongestants, Antihistamines, and Pain Relievers: For adults and children age 5 and older, over-the-counter decongestants, antihistamines, and combination cold medications might provide some symptom relief. However, it’s important to remember that they will not shorten the duration of your cold, and many come with side effects such as drowsiness or increased heart rate.
Consult a Healthcare Professional for Children: Experts generally advise against giving these medications to younger children. Incorrect use or overdosing can lead to serious adverse effects. Always consult with a pediatrician or healthcare professional before administering any cold medications to children, especially those under 6 years old. Carefully read and follow the labels, being mindful of combination products to avoid accidentally overdosing on any single ingredient.

Cold Remedies That Are Ineffective

Many people reach for remedies that, unfortunately, don’t provide relief from a cold. It’s important to know what not to waste your time and money on:

Antibiotics: Not for Colds

Antibiotics Target Bacteria, Not Viruses: Colds are caused by viruses, whereas antibiotics are designed to fight bacterial infections. Therefore, antibiotics are completely ineffective against colds. Taking antibiotics for a viral cold will not help you recover faster and contributes to the growing problem of antibiotic resistance, where bacteria become harder to treat because they’ve adapted to resist antibiotics. Do not request antibiotics from your doctor for a cold, and never use leftover antibiotics from a previous prescription.

Over-the-Counter Cold and Cough Medicines for Young Children: Avoid

Potential Harm to Young Children: Over-the-counter cough and cold medicines can pose risks to young children and are not recommended for children under 4 years old. For children aged 4 to 6, consult a healthcare professional before using these medications, and be aware that their effectiveness may be limited, while side effects are still possible. The risks generally outweigh the benefits in this age group.

Cold Remedies with Unclear or Mixed Results

Despite ongoing research, the effectiveness of some popular cold remedies, such as vitamin C and zinc, remains inconclusive:

Vitamin C: Limited Evidence

Not a Cold Preventative: While often touted for cold prevention, studies have not shown that taking vitamin C prevents colds in the general population.
May Shorten Cold Duration in Some: Some research suggests that taking vitamin C before cold symptoms appear might slightly reduce the duration of cold symptoms. Vitamin C may be more beneficial for individuals under high physical stress or those with marginal vitamin C status.

Zinc: Conflicting Studies and Risks

Mixed Study Results: Some studies indicate that zinc lozenges or syrup may help to reduce the severity and duration of cold symptoms if taken soon after symptom onset. However, other studies have found no benefit.
Potential Side Effects and Safety Concerns: Zinc can cause unpleasant side effects, including nausea and a bad taste in the mouth. Intranasal zinc products (nasal sprays or gels) have been linked to a permanent loss of smell and are strongly advised against by the U.S. Food and Drug Administration (FDA). It’s essential to discuss zinc supplementation with your healthcare provider before use, especially considering potential risks and interactions with other medications.

Prioritize Self-Care for Cold Relief

While navigating a cold can be uncomfortable, remember that colds are self-limiting illnesses that resolve on their own. While you might be tempted by the latest fad remedy, the most effective approach to getting through a cold is often the simplest: prioritize self-care. Focus on getting adequate rest, staying well-hydrated, and using a humidifier to keep your nasal passages moist. And importantly, practice good hygiene, such as frequent handwashing, to prevent spreading your cold to others.

Applying a bandage after vaccination, a reminder of preventative health measures to protect against illnesses, though not directly related to cold treatment.

Are You Up-to-Date on Your Vaccinations?

Vaccinations are a crucial part of preventative healthcare. Ensure you and your family have a personalized vaccination plan to protect against preventable illnesses.

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