Best Remedies for Colds, Flu, and More
Coughing, congested, achy? Here, the moves that will speed relief.
You wake up with a stuffed nose and a scratchy throat. Or perhaps it’s body aches and a cough that won’t quit. All of these symptoms may point to one of the four respiratory bugs that typically circulate every winter: rhinovirus (aka the common cold), COVID-19, influenza, and human respiratory syncytial virus (RSV). For older adults, the latter three viruses carry the risk of complications that could lead to hospitalization—even intensive care—or, in some cases, death.
Though these illnesses can feel similar, they often require slightly different treatments. Here’s your complete guide for how to treat each.
When You Start Feeling Sick
A good first step is to use an at-home kit, available at pharmacies, that tests for both COVID-19 and the two prevalent types of the flu. (There’s no home test for the common cold, and only mail-in kits exist for RSV.) Do this if you’re symptomatic, even if you feel only mildly ill, which may be the case if you were vaccinated. “These tests are generally very effective at picking up both the flu and COVID-19 if you’re showing symptoms,” says William Schaffner, MD, an infectious disease specialist at the Vanderbilt University Medical Center in Nashville, Tenn. If you test positive, call your doctor as soon as possible. Certain medications may shorten the duration of illness and help reduce the risk of complications.
The Right Self-Care Strategies
Rest is essential when you have a respiratory infection, Vaughan says. You can also try these simple tips for relief before you reach for over-the-counter (OTC) medications.
Have some honey. A spoonful or so of the sweet stuff may quell coughing among adults with upper respiratory infections (PDF). according to a 2024 study in the Journal of Pharmacy & Pharmacognosy Research. Other research suggests that a little honey can be even more effective than some cough drops or over-the-counter medications. (If you have diabetes or prediabetes, talk to your doctor first.)
Stay hydrated. It’s easy to become dehydrated when you’re sick, especially when you have a fever. That can pose problems. “Dehydration predisposes you to develop pneumonia complications,” Schaffner says. Staying well hydrated is also important because it can loosen up mucus so that you can expel it. Good hydration options include water, soup, herbal tea, and electrolyte drinks such as Pedialyte.
Spritz and gargle. Gargling with salt water (mix ¼ to ½ teaspoon of salt into 8 ounces of warm water) or spritzing your nose with an OTC saline rinse multiple times a day can help relieve congestion and a sore throat, Schaffner says. And it may stop symptoms from worsening. A small 2024 study published in the Journal of Global Health found that both were associated with lower hospitalization rates for people with COVID-19.
Take a steamy shower. Spending time under the showerhead could loosen up mucus and relieve congestion.
Over-the-Counter Meds to Try
Not all OTC remedies work well or are safe for older adults or for long-term use. And while it may be tempting to reach for dietary supplements to soothe symptoms, there’s no good data to support their use, says Richard Martinello, MD, an infectious disease specialist at the Yale School of Medicine in New Haven, Conn. Here are the OTC treatments that may help you feel better, and how to use them properly.
Pain relievers: Acetaminophen (Tylenol and generic) and nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen (Advil and generic) and naproxen (Aleve and generic) can help ease a fever, headaches, and body aches. If you have an underlying condition like heart or kidney disease, check with your doctor before taking NSAIDs.
Nasal decongestants: A decongestant that contains the ingredient oxymetazoline (Afrin and generic) might help clear away nasal stuffiness but should be used for no more than three days, Martinello says. Otherwise, it can cause rebound congestion.
Expectorants: Guaifenesin, found in Robitussin and Mucinex, thins mucus so that it’s easier for the lungs to expel it. But expectorants with the cough medication dextromethorphan and the antihistamine diphenhydramine “can cause dizziness, problems with balance, drowsiness, and confusion in older adults,” Vaughan says. Also steer clear of products with pseudoephedrine and phenylephrine, which can affect heart rate and blood pressure.
Head to Your Doctor When . . .
See (or at least contact) your doctor promptly if you experience any of the following, Schaffner says:
- You have trouble breathing.
- You have a fever that lasts longer than three days.
- Your urine is dark, which could indicate dehydration.
- Your symptoms improve but then return or worsen.
- Your symptoms last for more than 10 days, and you’re not seeing improvement.
- You have a chronic medical condition—such as asthma, chronic obstructive pulmonary disease, or type 2 diabetes—that worsens.
Strategies to Keep You From Getting Sick
Get your vaccines. It’s the best way to protect yourself from respiratory viruses and reduce the risk of serious illness and complications, Rughwani says. For respiratory viruses, this means an annual flu shot, a COVID-19 shot, a one-time RSV vaccine, and the pneumococcal vaccine.
Wash your hands. Because colds, the flu, and RSV can be transmitted through touch, doing so frequently with soap and water is a must, says Peter Katona, MD, an infectious disease specialist at the David Geffen School of Medicine at UCLA in Los Angeles.
Mask up as needed. These viruses and COVID-19 can spread via droplets, so consider wearing an N95 or KN95 mask in crowds. RSV, colds, and flu viruses can be on surfaces like countertops, so clean them often.
Editor’s Note: A version of this article also appeared in the January 2026 issue of Consumer Reports On Health.
