The common cold affects millions each year, causing symptoms like coughing, congestion, and sore throat that can last up to two weeks1 . While there is no cure, certain remedies can help ease symptoms and support your immune system to recover more comfortably2 . Staying hydrated, resting well, and using proven treatments can make a significant difference in how you feel during a cold3 .
Soothe with Honey in Warm Drinks
Honey is a natural remedy that can help reduce cough frequency and soothe irritated mucous membranes in the throat4 . Acting as a demulcent, honey coats the throat, easing irritation and suppressing coughs more effectively than some over-the-counter cough medicines5 6. Taking honey before bedtime may improve sleep quality by reducing nighttime coughing, which is often disruptive during colds7 .
Adding honey to warm drinks like tea or lemon water not only provides symptomatic relief but also helps keep you hydrated and comfortable8 . However, honey should only be given to children older than one year, as it can cause botulism in infants under 12 months9 .
Apply a Warm Compress for Relief
Applying a warm compress to the face can relieve sinus discomfort by increasing local blood flow and promoting drainage of sinus passages10 11. Heat relaxes muscles and eases pain associated with sinus congestion, making it a simple and effective home remedy10 . Using a warm, damp cloth as a compress over affected sinus areas for 5 to 10 minutes can provide soothing relief11 .
Warm compresses can also help reduce facial pain and pressure caused by blocked sinuses, improving overall comfort during a cold12 . This method is safe and easy to perform at home, complementing other symptom management strategies.
Use Over-the-Counter Medications
Over-the-counter (OTC) medications do not cure the common cold but can relieve symptoms and improve comfort while your immune system fights the virus13 14. It is important to use these medications as directed and avoid giving most OTC cold medicines to children under six years old due to safety concerns15 .
Antihistamines
Antihistamines block histamine receptors and are primarily used for allergic conditions but may help alleviate nasal symptoms during colds16 17. Common OTC cold remedies often contain antihistamines such as brompheniramine or doxylamine18 . However, their use in children is generally not recommended, and some antihistamines can cause sedation or agitation9 .
Cough Drops
Menthol-containing lozenges act as mild cough suppressants by providing a local anesthetic effect that soothes the throat and reduces the cough reflex19 20. Lozenges with demulcents like honey or glycerin also help soothe irritated throats21 . It is important to use menthol lozenges in moderation, as excessive use may irritate the mucosa and delay recovery22 .
Pain Relievers
Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen and acetaminophen reduce aches, pains, and fever associated with colds23 . These medications can help improve comfort and make rest easier, but they should be used according to label instructions to avoid side effects24 .
Saline Nasal Sprays
Saline nasal sprays and drops help relieve nasal congestion by moisturizing nasal passages and loosening mucus2 . They are safe for all ages and can be especially helpful for young children when used with a bulb syringe to clear mucus9 .
Throat Lozenges and Sprays
Throat lozenges and sprays can ease sore throat pain by moisturizing and numbing the throat lining2 . Lozenges should not be given to children under four years old due to choking risk9 . These remedies provide temporary relief and can be used alongside other treatments.
Stay Hydrated with Plenty of Fluids
Drinking plenty of fluids supports mucosal hydration and immune function during colds25 . Adequate hydration helps thin mucus, making it easier to clear congestion and soothe irritated respiratory tissues26 27. While colds rarely cause dehydration, insufficient fluid intake can worsen symptoms such as headache and fatigue28 29.
Warm fluids like tea, broth, or warm lemon water with honey can be particularly comforting and help loosen mucus buildup1 12. Avoid alcohol, caffeine, and sugary drinks, as they can contribute to dehydration1 3.
Eat Immune-Boosting Foods
Proper nutrition is essential to maintain immune defenses during illness30 . Foods rich in antioxidants and anti-inflammatory nutrients can modulate immune responses and support recovery from viral infections31 . Incorporate the following immune-boosting foods into your diet during a cold:
- Berries, which are high in vitamin C and flavonoids32
- Citrus fruits, a good source of vitamin C33
- Green leafy vegetables, providing vitamins and minerals that enhance immunity34
- Fiber-rich foods that support gut health linked to immune regulation35
Eating a balanced diet with these foods can help your body fight off cold viruses more effectively8 .
Gargle with Salt Water
Gargling with warm salt water reduces throat discomfort by decreasing swelling and loosening mucus36 37. Saltwater acts osmotically to reduce edema (swelling) and clear mucus from the pharynx (throat) 37. A typical saltwater gargle solution consists of half a teaspoon of salt dissolved in 240 ml (8 ounces) of warm water38 39.
Gargling for 15 to 30 seconds, repeated 3 to 4 times daily, can sustain symptom relief and soothe a sore throat during a cold40 41. This simple remedy is safe and effective for most people.
Get Adequate Rest and Sleep
Rest and sleep are critical for recovery from viral infections like the common cold42 . Sleep enhances immune function by increasing the production of immune signaling molecules such as cytokines, which coordinate antiviral responses to eliminate pathogens43 4445.
During sleep, your body can better fight infection and promote healing42 . Elevating the head and humidifying airways while resting can reduce nasal congestion and improve breathing46 47. Aim for 8 to 10 hours of sleep per night when sick to support your immune system3 .
“It’s so important to get plenty of rest during cold and flu. Sleep helps your immune system function at its best to ward off nasty viruses and bacteria.”
— Cynthia Taylor Chavoustie, MPAS, PA-C8
Consider Beneficial Supplements
Certain supplements may help reduce the duration and severity of cold symptoms, though none cure the cold virus itself8 .
Vitamin C
Regular intake of vitamin C may slightly shorten the length of colds and reduce symptom severity8 . However, taking vitamin C after symptoms begin is unlikely to have a significant effect8 . High doses (up to 2000 mg daily) can cause side effects and should be used cautiously8 .
Vitamin D
Vitamin D supports immune health, and adequate levels may help reduce the risk of respiratory infections8 . While not a cure, maintaining sufficient vitamin D is beneficial during cold season8 .
Zinc
Zinc supplements have mixed evidence but may reduce the duration of colds if taken early8 . Zinc nasal products are not recommended due to the risk of losing the sense of smell48 . Consult a healthcare provider before starting zinc supplements to avoid side effects and interactions8 .
Use a Humidifier for Comfort
Using a humidifier adds moisture to dry indoor air, which can soothe irritated nasal passages and ease congestion1 3. Cold air holds less moisture, and indoor heating can dry out the air further, worsening sore throat and nasal symptoms49 .
A cool-mist humidifier or vaporizer can help keep nasal tissues moist and improve breathing comfort during a cold1 . Be sure to clean the humidifier regularly to prevent bacterial growth1 .
Cold Treatments to Avoid
Certain treatments are ineffective or potentially harmful and should be avoided:
- Antibiotics do not work against cold viruses and can cause side effects and antibiotic resistance1 92.
- Over-the-counter cold and cough medicines are not recommended for children under 6 years old due to safety concerns15 9.
- Oral phenylephrine, a common decongestant in cold medicines, is no more effective than placebo at available doses9 .
- Excessive use of menthol lozenges may irritate mucous membranes and delay recovery22 .
- Homeopathic remedies lack regulation and evidence for effectiveness, especially in children9 .
Preventing Colds
Prevention remains the best strategy to avoid colds:
- Wash hands frequently with soap and water for at least 20 seconds1 2.
- Use alcohol-based hand sanitizers when handwashing is not possible1 .
- Avoid touching your face, especially eyes, nose, and mouth9 .
- Stay home when sick to prevent spreading the virus9 .
- Disinfect high-touch surfaces regularly9 .
- Avoid exposure to secondhand smoke, which can irritate respiratory tissues9 .
When to See a Doctor
Most colds resolve on their own, but seek medical care if you experience:
- Symptoms lasting longer than 10 days without improvement2 8.
- Fever over 101.3°F (38.5°C) lasting more than four days2 .
- Difficulty breathing, wheezing, or chest pain2 8.
- Severe vomiting or dehydration8 .
- Symptoms that worsen after initial improvement or new symptoms develop2 .
- High fever or severe symptoms in infants, especially under 3 months old2 .
Early medical evaluation is important to rule out bacterial infections or other complications2 .
Summary of Cold Remedies
There is no cure for the common cold, but several remedies can ease symptoms and support faster recovery:
- Honey in warm drinks soothes cough and throat irritation4 57.
- Warm compresses relieve sinus pain and promote drainage10 11.
- OTC medications can reduce symptoms but should be used cautiously, especially in children13 15.
- Staying hydrated thins mucus and prevents symptom worsening25 2728.
- Immune-boosting foods provide essential nutrients for recovery30 32.
- Saltwater gargles reduce throat swelling and discomfort36 40.
- Adequate rest and sleep enhance immune function42 43.
- Supplements like vitamin C, vitamin D, and zinc may shorten cold duration8 .
- Humidifiers add moisture to dry air, easing congestion1 49.
- Avoid antibiotics for colds and be cautious with certain OTC medicines1 9.
Combining these strategies can help you feel better while your immune system clears the infection.
Frequently Asked Questions
Can I get rid of a cold in 24 hours?
Unfortunately, there is no cure that can eliminate a cold within 24 hours. However, some supplements and good self-care may reduce the duration and severity of symptoms8 .
What are the stages of a cold?
Colds typically have three stages: the first 1-3 days (prodrome), days 4-7 (active or peak symptoms), and days 8-10 (end or recovery phase) 8.
Do antibiotics help with colds?
No, antibiotics do not work against viruses that cause colds and should not be used unless a bacterial infection is diagnosed1 9.
