Dos and don’ts of having a cold
Medically reviewed by Dr. Betsy Koickel, MD on February 3rd, 2026.
You probably know when you are catching a cold. The sore throat starts, and you may feel more tired than usual. Since colds are one of the most common infections patients experience, it’s important to understand the do’s and don’ts of having a common cold.
Understanding the common cold
The common cold is a contagious viral illness that infects the upper respiratory tract, primarily the nose, throat and sinuses. It can be caused by over 200 different types of viruses, of which the most common is the rhinovirus.
If you’re an adult, you’re likely to get between two and four colds a year. Your kids are likely to get colds more frequently. In fact, kids under two years old typically get eight to ten colds a year!
The first sign of a cold is typically a sore throat. Within one to three days, you may also develop other symptoms such as:
- Body aches
- Cough
- Fatigue
- Fever
- Headaches
- Hoarseness
- Sneezing
- Stuffy nose
Symptoms typically worsen between days three and five, then gradually get better within 10 days. Symptoms may improve faster with adequate rest and hydration. See a healthcare provider if symptoms get worse or do not improve within 10 days.
Dos: Effective strategies for managing a cold
Here are a few strategies and things to do with a cold that can help you feel better faster.
Get plenty of rest.
Not only does quality sleep help you avoid getting sick, it also helps you heal faster if you do become ill. Why? Because during sleep, your immune system releases proteins called cytokines, which help your body fight infections.
Getting at least 7-8 hours of sleep (more for children) while you have a cold can give your body’s immune system the chance to fight the infection and help you feel better faster.
Drink a lot of fluids.
When you have a cold, your body increases mucus production in your nose and respiratory tract to drown the viral particles that are making you sick. Also, your body often raises the temperature to make the environment too hot for viruses to replicate (which is why you sometimes run a low-grade fever when you have a cold).
So, while you’re sick, it’s important to replace the fluid you’re losing from increased mucus production and from accelerated water evaporation off your skin’s surface by drinking plenty of fluids. Water, herbal tea and broth all count as hydration and can help you feel better.
Eat chicken noodle soup.
Chicken noodle soup has been used for centuries to soothe and relieve symptoms of respiratory illnesses. While it won’t cure your cold, it can help you feel a bit better. The reason chicken noodle soup is effective is that it offers balanced nutrition (carbohydrates, protein, and vegetables) when you have a diminished appetite.
Warm chicken soup may temporarily ease congestion. Chicken also contains cysteine, an amino acid that can help support immune health and may lower inflammation.
Take effective over-the-counter medicines.
There are several over-the-counter medicines that can help alleviate cold symptoms. NSAIDs and acetaminophens can help reduce pain and fever. An antihistamine combined with a decongestant called pseudoephedrine can help alleviate congestion.
Note: If you’re pregnant or have an underlying medical condition, make sure you consult with a healthcare provider before taking any medication.
Don’ts: Common mistakes to avoid
There are also some things to avoid when you have a cold that will not help you feel better or can make your illness worse.
Take antibiotics.
Since antibiotics only kill bacteria, they do not affect the viruses that cause the common cold. In addition, antibiotics can have potentially serious side effects. And taking an antibiotic when you don’t need one can lead to antibiotic resistance, which means when you do have a bacterial infection that requires an antibiotic, it’s less likely to be effective. Taking antibiotics for viruses is also the leading cause of antibiotic-resistant bacteria, which can lead to serious side effects such as C. difficile infection.
Feed a cold (or starve a fever!)
The adage “Feed a cold, starve a fever” has been around since the 1500s, when physicians speculated that fasting during a fever gave the infection less fuel, thereby reducing body temperature and eliminating the infection.
Physicians also believed that eating more during non-febrile illnesses, like the common cold, gave your body more fuel to fight the infection.
While it’s important to make sure you’re getting adequate nutrition and oral fluids while you have a cold, overeating doesn’t help your body fight the infection any faster.
Take ineffective medicines
Lots of over-the-counter medications advertise that they’re effective against cold symptoms. But many of these medications are ineffective. For instance, phenylephrine was shown to work no better than a placebo in scientific studies. Over-the-counter cold medications can also interact with prescription medications and raise your blood pressure. Be sure to read the warnings on the side of the box. It’s important to be informed about what does and doesn’t work to make sure you make the most effective treatments possible.
When to seek medical attention
The common cold should resolve on its own within 7-10 days. If you’ve been sick longer than 10 days, or if you have sinus pain, a worsening cough or a fever (a temperature above 100.4 F), these can indicate that you have a more serious viral infection, or that you’re developing a bacterial infection. It’s important to watch out for these symptoms and seek medical attention if you develop them.
FAQs
Here are some frequently asked questions and tips on getting over a cold:
How can I tell if I have a cold or the flu?
The main difference between a cold and the flu is the severity of the symptoms. A cold usually causes milder symptoms like a runny nose, congestion and sore throat, while the flu tends to bring sudden fever, body aches and fatigue.
Is it okay to exercise when I have a cold?
Light to moderate exercise like walking is usually safe with mild cold symptoms, but rest is best if you have a fever, chest congestion or body aches.
Can I still go to work or school with a cold?
Yes, you can go to work or school, but it’s better to stay home if you have a fever or are coughing a lot to avoid spreading the virus.
Are there any natural remedies that can help alleviate cold symptoms?
At-home remedies can be a way to deal with a cold. Warm fluids, honey for cough, saline nasal sprays and adequate rest can ease symptoms, though they won’t cure the cold.
How can I prevent catching a cold in the future?
Practicing good hygiene can help reduce exposure to cold and flu viruses. Frequent handwashing, avoiding close contact with sick people and supporting your immune system with sleep, nutrition and exercise are effective strategies.
