How To Get Rid of a Cold Fast: 8 Pro Tips To Ease Symptoms Like a Runny Nose, Cough and More
These simple tricks bolster your immunity and help your body heal
Key Takeaways
- Rest, fluids and adequate sleep can help your body recover while easing common cold symptoms.
- Honey, humidifiers and some OTC medications may help relieve coughing and congestion.
- Vitamin C may help shorten a cold, but no remedy can guarantee a faster recovery.
That scratchy throat. The stuffy nose. The achy, dragging feeling that whispers a cold is on its way. There’s no magic cure, but there’s plenty you can do right now to help your body bounce back faster—and most of it doesn’t require a trip to the pharmacy. Here’s how to get rid of a cold fast using simple, doctor-backed tips you can start today.
How to get rid of a cold fast
When you come down with a common cold, you want speedy relief. That’s where these easy home remedies come in.
Keep stress in check
Stress and sickness are closely linked. Chronic stress wears down your body’s natural defenses and affects how your immune system responds to threats like cold viruses. When you’re already sick, piling on more stress only slows your recovery.
Give yourself permission to step back. Even a few minutes of mindfulness meditation can help. University of Southern California researchers have found evidence that mindfulness meditation may help strengthen your immune system and boost overall health, helping you get rid of a cold fast.
Sleep like it’s your job
Rest isn’t optional when you’re sick. It’s one of your body’s most powerful natural cold remedies. Research in the journal Sleep shows that people who get fewer than seven hours of sleep a night are more susceptible to colds than those who sleep eight hours or more. Once you’re already under the weather, extra sleep gives your immune system the energy it needs to fight back.
To ensure you’re getting the rest you need to help get rid of a cold fast, set yourself up for sound slumber. That means drawing the curtains (or donning a sleep mask) to block snooze-disrupting light, head to bed early and keeping cool. Opting for breathable bedding fabrics, like LUXOME’s Luxury Bamboo Sheet Set, that don’t trap heat can help support that natural nighttime temperature dip your body needs for sound slumber.
Load up on vitamin C
Vitamin C has long been a go-to for cold relief, and the science supports its reputation. One study published in BMC Public Health found that participants with colds who took vitamin C had a decrease in symptom severity. A review by the Cochrane Library also concluded that vitamin C supplementation reduced the duration of colds.
You’ll find it in oranges, kiwi, tomatoes and potatoes. For a supplement, Raelene Brooks, PhD, RN, dean of the College of Nursing at the University of Phoenix, recommends Nature Made Vitamin C 1,000 mg. “Vitamin C is an antioxidant that helps neutralize free radicals in the body, so making sure you get enough helps support a healthy immune system,” Dr. Brooks says.
Drink plenty of fluids
“When you have a viral infection, you may become dehydrated for a number of reasons—for example, decreased appetite or losing body fluids through chills or sweating,” says Sarah Lee, MD, an emergency medicine physician at the University of Maryland Medical Center Midtown Campus. “Staying hydrated helps your body have the extra energy boosts it needs to fight the infection.”
Water is a great choice, but Dr. Lee says drinks with added electrolytes can also help your body stay balanced when you’re losing fluids, helping prevent dehydration. A smart choice that pairs electrolytes with a hearty dose of immune-supporting vitamin C: True Lemon Defend Citrus Blend.
Pair honey with warm liquids
Honey is a sweet secret weapon when it comes to getting rid of a cold fast. “Honey is a great cough remedy,” says Dr. Lee. “In my experience, patients find it even more effective than certain prescription cough medications.” It has antimicrobial properties that fight the bugs behind coughing, and it soothes a sore throat on contact. Simply stir 1 teaspoon of honey into a cup of warm water, tea or coffee and sip slowly when you feel like you might be catching a cold.
Reach for the right OTC meds
Over-the-counter medications can tame the worst cold symptoms so you can rest. Janet O’Mahony, MD, an internal medicine doctor at Mercy Medical Center in Baltimore, suggests Tylenol for sore throat and headache, and nonsedating antihistamines like Claritin for nasal congestion. For a stubborn cough, she recommends Mucinex.
Dr. O’Mahony warns against reaching for combination “cold and flu” products, which contain decongestants and sedating antihistamines that can cause side effects “like raising blood pressure or causing excessive sleepiness.”
Run a humidifier
Dry air helps cold viruses stick around longer—keeping indoor humidity above 40 percent reduces the infectivity of virus particles. A humidifier also helps break up mucus to ease congestion, says Dr. Lee. Just keep the tank clean, since dirty humidifiers can release bacteria or fungi into the air.
Try ‘Oscillo’ at the first signs of the flu
While colds may be top of mind, we’re heading into a rough flu season—and no one wants to be bogged down with the flu. If you catch symptoms early, consider reaching for Boiron’s Oscillococcinum, often called “Oscillo” for short. This homeopathic remedy comes in easy-to-take pellets. And research in the British Homeopathic Journal suggests that when taken within the first 48 hours of flu symptoms, it may help reduce both the severity and duration of your illness.
The bottom line? Rest, hydrate and be kind to yourself. Your body knows how to get rid of a cold fast—just give it the support it needs and you’ll be feeling like yourself again soon.
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