10 Tips to Get Rid of a Cold Quickly
The common cold, caused by numerous viruses (most often rhinoviruses), cannot be cured by antibiotics or instantly eliminated. The cold must run its course, which typically lasts 7 to 10 days. However, you can significantly reduce the severity and duration of symptoms by supporting your immune system and using targeted symptom relief strategies.
The key to recovering quickly is a combination of rest, hydration, and symptom management. By focusing on these three areas, you allow your body's natural defenses to work effectively while minimizing discomfort.
While over-the-counter medications can manage pain and congestion, these 10 tips focus on supportive care and natural methods to help you feel better, faster.
If symptoms worsen, if you develop a high fever (over 101.5°F or 38.6°C), or if you have difficulty breathing, consult a doctor as these symptoms may indicate a more serious infection like the flu or bacterial pneumonia.
Always prioritize comfort and allow your body the downtime it needs to heal.
Prioritize Rest and Sleep
Stay Hydrated
Gargle with Salt Water
Soothe with Honey and Lemon
Use a Humidifier or Steam Inhalation
Try a Nasal Saline Rinse
Increase Zinc Intake (Early On)
Take Over-the-Counter Pain Relievers
Consider Vitamin C (Supplements or Food)
Use Chest Rubs with Menthol or Camphor
This is the most critical step. Your immune system works hardest when you are asleep. Adequate sleep (7-9 hours per night) boosts the production of T-cells and cytokines, which are essential for fighting the cold virus.
If possible, take a sick day or two. Lying down helps conserve the energy your body needs to fight the infection.
When sleeping, elevate your head with an extra pillow to help drain nasal passages and relieve congestion.
Drinking plenty of fluids is vital for preventing dehydration, which is common when you have a fever or runny nose. Fluids also help thin mucus, making it easier to expel.
Focus on water, clear broths, and decaffeinated tea. Hot fluids are particularly soothing for sore throats and can temporarily relieve congestion through steam.
Avoid dehydrating drinks like alcohol, coffee, and sugary sodas.
A salt water gargle can temporarily relieve a sore throat and clear mucus. The salt water draws excess fluid from the inflamed tissue, reducing swelling and discomfort.
Mix 1/4 to 1/2 teaspoon of salt into an 8-ounce glass of warm water. Gargle and then spit it out. Repeat several times a day.
This simple remedy also helps flush bacteria and viruses from the back of the throat.
Honey acts as a natural cough suppressant and helps coat the throat, providing immediate relief from irritation. Lemon juice can help cut through mucus and provides a small dose of Vitamin C.
Mix a teaspoon of honey and a squeeze of lemon into a cup of warm water or herbal tea. This is especially helpful before bed to reduce coughing.
Do not give honey to children younger than one year old due to the risk of infant botulism.
Dry air can irritate your nasal passages and throat, worsening congestion and coughing. Adding moisture to the air helps soothe irritated membranes and loosens mucus.
Use a cool-mist humidifier in your bedroom. Alternatively, inhale steam from a bowl of hot water or take a long, hot shower.
Always clean humidifiers regularly to prevent the growth of mold and bacteria.
A saline rinse, using a neti pot or nasal squeeze bottle, is highly effective for clearing congestion, sinuses, and removing irritants and viruses from the nasal passages.
Use distilled, sterile, or previously boiled and cooled water mixed with pure salt (saline solution). Tilt your head and pour the solution gently into one nostril, allowing it to drain out the other.
Rinsing several times a day can help relieve sinus pressure and reduce the need for decongestants.
Some studies suggest that taking zinc supplements (in lozenge or syrup form) within the first 24 hours of cold symptoms appearing may shorten the duration of the cold by an average of one day.
Zinc may work by preventing the rhinovirus from multiplying. Stick to the recommended dosage and avoid nasal zinc sprays, which have been linked to loss of smell.
Zinc is best absorbed as a lozenge that dissolves slowly in the mouth.
Acetaminophen (Tylenol) or Ibuprofen (Advil, Motrin) can help manage common cold symptoms like headaches, body aches, and fever.
These medications address the symptoms that make rest difficult, allowing you to sleep better and recover faster. Follow dosage instructions carefully.
Be aware of combination cold medicines; many already contain acetaminophen, so avoid taking extra doses.
While Vitamin C cannot prevent a cold, studies show that regular intake may slightly reduce the duration of symptoms. It is essential for immune function.
Focus on food sources like citrus fruits, bell peppers, and broccoli, or take a moderate daily supplement.
Excessive doses of Vitamin C are usually not beneficial and can lead to digestive upset.
Topical ointments containing menthol, camphor, or eucalyptus oil do not actually clear congestion, but the strong aromas provide a sensation of clear breathing by stimulating cold receptors in the nose.
Applying a rub to the chest and throat before bed can provide enough temporary relief to help you fall asleep more comfortably.
These rubs should only be applied externally and should not be used on children under two years old.
Frequently Asked Questions about Colds
Can antibiotics kill a cold virus?
No. Antibiotics are designed to fight bacteria, but the common cold is caused by a virus. Taking antibiotics unnecessarily will not help the cold and may contribute to antibiotic resistance.
When is a cold contagious?
A cold is most contagious during the first 2 to 4 days after symptoms appear. Contagiousness typically lasts as long as you have symptoms, so practice good hand hygiene and avoid close contact throughout your illness.
Does "feeding a cold" really help?
The old saying is slightly misleading. While you should maintain a healthy calorie intake, the priority is eating nutritious, easily digestible foods. Chicken soup is beneficial not for the food itself, but because it provides fluids, electrolytes, and soothing warmth.
Can I exercise with a cold?
Follow the "neck check" rule. If symptoms are only above the neck (runny nose, sore throat), light exercise is generally okay. If symptoms are below the neck (chest congestion, body aches, fever), you should rest completely.
How we reviewed this article:
Our team continually monitors and updates articles whenever new information becomes available.
Written By
The Healtharticles Editorial Team
Medically Reviewed By
Ian Nathan, MBChB
