Skip the Late-Night Pharmacy Run: 9 Cold and Flu Essentials Doctors Say to Stock Right Now

Want to make the coming cold and flu season the absolute best one possible for you and your loved ones? We’ve got you covered! First, you’ll want to wash your hands often and take simple steps to boost immunity. Then comes the fun part: Pack a cold-and-flu preparedness kit so, should you need it, you have all the essentials ready—no sniffly drugstore run necessary. 

We’re sharing nine doctor-recommended items to include in the kit “to make recovery faster and easier,” says Matt Hershcovitch, MD, founder of SoCal Breathe Free Sinus & Allergy Centers. Bonus: Low-cost store brands encouraged! Keep reading for everything you’ll want to grab right away.

9 must-haves for your cold and flu preparedness kit

Stock these essentials and you’ll be over the moon to have ‘em if you’re ever under the weather.

The #1 priceless freebie

Find a nearby urgent care center that accepts your insurance or has the best prices for you—then grab a sturdy note card (or open up a note app on your smartphone) “and write down the phone number, street address and hours of operation,” suggests Scott Nass, MD, a family medicine physician for the telehealth service SwiftCareMD. Because once you’re sick, tracking down info be the last thing you feel like doing. 

Think you won’t need urgent care? Consider this: Go within 48 hours of experiencing flu symptoms (high fever, body aches and dry cough vs. the standard upper respiratory symptoms of a cold), and you can ask for Tamiflu or the generic oseltamivir. For roughly the cost of your deductible or $20 to $60 out of pocket, the drug is proven to reduce the severity of flu symptoms while cutting the length of your illness by one to two days.

A behind-the-counter decongestant

Decongestants that are easily accessible on store shelves “contain the active ingredient phenylephrine, which has been shown to be no better than placebo,” says Dr. Hershcovitch. The nonprescription meds you want are behind the pharmacy counter, and you have to ask for them. It’s a hassle, but worth it. “They contain pseudoephedrine, which is effective.” Buy Sudafed or a drugstore dupe made with pseudoephedrine, since store brands work just as well. 

Note: All the experts we spoke to prefer single-ingredients medications instead of multi-ingredient formulas. That way you take only what you need, which is easier on your body and ultimately helps you get better faster.

A basic pain reliever/fever reducer

Tylenol or generic acetaminophen “can help ease symptoms of common colds, including fever, headache, sore throat pain and general body aches,” says Dr. Nass. Just be sure you’re not taking this on top of a multi-ingredient cold formula, which may already contain acetaminophen. Too much of this drug is hard on the liver and can have serious side effects.

A mucus loosener

Look for a store brand with guaifenesin (the generic of Mucinex/Robitussin). It’s an expectorant to loosen things up when you’re coughing up gunk. 

The best nasal spray

“Using a saline nasal spray will help keep your nasal passage moist, allowing you to blow or wash out thicker mucus, which makes breathing easier,” says Dr. Nass. “Saline spray doesn’t contain any type of medication, so it’s safe to use as often as needed.”

Prone to extreme stuffiness? Oxymetazoline nasal sprays like Afrin, Nostrilla and Mucinex Sinus-Max Full Force “will offer quick relief,” he adds. “However, these sprays should only be used for three consecutive days.” Otherwise they have a “rebound” effect that can make congestion worse. 

Menthol or pectin cough drops

“They’re the best because they soothe the throat by coating it and increasing saliva production,” says Dr. Herschcovitch. Halls, Ricola, Luden’s and Vicks VapoDrops are common brands. But for extra relief, consider Cepacol. They’re made with menthol plus benzocaine, a numbing agent.

And while it won’t fit in “kit,” a humidifier can help too, notes the doc.

Aloe-infused tissues

When you’re blowing your nose a lot, Dr. Hershcovitch says aloe tissues are a step up from lotion-infused tissues. “They’re best for reducing irritation,” he says.

Powdered bone broth

Recent research in the journal Nutrients suggests Grandma was right and chicken soup has an anti-inflammatory effect that makes us feel better and may shorten colds by one to two days. Homemade or canned are both good options, but for the ultimate convenience, you can’t beat single-serve instant broth packets from Bare Bones.

Tea and electrolyte drink mix

Staying well hydrated is crucial to feeling your best and healing fastest—and water is one great option, says Dr. Hershcovitch. That said, hot tea may feel more soothing. And antioxidant-rich echinacea tea may even significantly reduce the severity and duration of colds, per research in the Journal of Alternative and Complementary Medicine.

Electrolyte drinks are also a nice option, since they can replace minerals lost due to sweaty fevers or diarrhea, so you feel as good as possible.

The bottom line on cold and flu preparedness

Stock your kit once, and you’re set for the entire season. Hopefully you won’t need it, but if a cold or flu does strike, you’ll have everything you need for a comfy and fast recovery. Here’s to your healthiest, happiest fall and winter yet!