8 Ways To Get Rid of a Cold Fast

The only way to cure a cold is to rest and let it run its course. Home remedies—such as drinking plenty of fluids, gargling with salt water, and using a humidifier—and over-the-counter (OTC) medicines may help fight off a cold and get rid of it fast.

The common cold is a viral upper respiratory infection that causes a runny or stuffy nose, sore throat, headache, cough, and fatigue. Most adults experience two to three colds a year, and children get them even more frequently.

1. Add Honey to Warm Drinks

A spoonful of honey may be one of the most effective natural remedies to manage cold symptoms. Honey has antiviral and antibacterial properties and helps thin mucus, relieve a sore throat, and ease coughing.

Research has shown that honey can be more effective than cough syrups in reducing coughs. If coughing keeps you up at night., try adding 1 tsp of honey to a cup of herbal tea or warm water.

1. Apply a Warm Compress

A warm compress applied to your face may quickly relieve sinus pressure and pain. The warmth of the compress increases blood flow to the area, reducing discomfort.

Soak a washcloth or towel in warm water and wring out the excess water. Then, place the cloth on your nose, forehead, and cheeks for several minutes.

2. Consider OTC Medications

OTC medications will not shorten the length of a cold. They can help control symptoms and relieve discomfort while your body fights the virus. 

Antihistamines

Antihistamines are primarily used to treat allergies. They can also manage cold symptoms if combined with oral decongestants or OTC pain relievers. This method is especially helpful in the first two days after symptoms appear. Examples include Dimetapp (brompheniramine), Vicks NyQuil, and Tylenol Cold and Cough Nighttime (doxylamine).

Cough Drops 

Cough drops that contain certain ingredients (antitussives) can suppress a cough. Menthol, for example, temporarily cools the throat to reduce coughing. Others contain ingredients that coat the throat, such as honey, to relieve dry coughs.

Some evidence suggests that overusing cough drops that contain menthol may prolong the duration of a cough. Follow the directions on the packaging or use as directed by a healthcare provider.

Pain Relievers

OTC pain relievers, such as Advil (ibuprofen) and Tylenol (acetaminophen), can relieve pain and discomfort. These medicines may help reduce headaches, muscle aches, and fever. Follow the dosage instructions on the label and avoid taking more than the recommended amount.

Saline Nasal Sprays

OTC saline nasal sprays are saltwater-based (saline) solutions that thin mucus to relieve congestion and discomfort. Research has shown that nasal irrigation using saline several times a day effectively reduces nasal congestion, throat discomfort, and cough in people with a cold.

Making a homemade saline solution for nasal rinsing is an alternative to buying OTC saline sprays or solutions:

• Mix 1 tsp of iodine-free salt and a pinch of baking sodium into 2 cups of warm filtered, previously boiled, or distilled water
• Add the solution to a squirt bottle or a neti pot and gently squeeze or pour the solution into each nostril, one at a time
• Blow your nose into a tissue to clear mucus from your nasal passages

Throat Lozenges and Sprays

Throat lozenges and sprays provide fast, temporary relief for a scratchy, irritated throat. Most OTC throat lozenges and sprays contain anesthetic (pain-relieving) ingredients like benzocaine that coat and numb the throat.

4. Drink Plenty of Fluids

Staying hydrated is especially beneficial when fighting off a cold. Drinking clear fluids like water, broth, or warm lemon water helps thin mucus in your sinuses, making it easier to clear cough up.

Taking sips of water or hot herbal tea may calm a nagging cough, and sucking on ice cubes or popsicles can soothe a sore throat.

A cold is not likely to cause dehydration, but adequate fluid intake helps prevent it. Dehydration may worsen cold symptoms like fatigue or headache.

5. Eat Foods That Support Immunity

You may not have a big appetite when your cold symptoms are at their worst, but fueling your body with nutrients is one of the best ways to support your immune system. Foods that contain antioxidant and anti-inflammatory properties may shorten the duration of a cold and reduce its severity.

These foods include: 

• Berries, such as strawberries and blueberries
• Citrus fruits like oranges and grapefruits
• Green vegetables, including spinach, broccoli, kale, and green peppers
• High-fiber foods, such as black beans, peas, and chickpeas
• Kiwifruit
• Seeds and nuts

6. Gargle With Salt Water

Gargling with warm salt water is a simple way to temporarily relieve a sore throat. It helps break up mucus in the back of your throat and reduces inflammation and swelling, which may ease throat pain.

Add 1/2 teaspoon (tsp) of sea or table salt to 8 ounces (oz) of warm water. Stir to ensure the salt fully dissolves. Gargle for up to 30 seconds and then spit out the solution. You can repeat a saltwater gargle several times a day.

7. Prioritize Sleep

Listen to your body and prioritize sleep and rest. Getting enough sleep is one of the best things you can do to help your body heal from a cold. Your immune system releases cells called cytokines (a type of "natural killer" cell) when you sleep. Cytokines fight viruses like those that cause a cold.

Lying down can worsen your congestion. Propping your head up with pillows or using a humidifier in your room may help you breathe easier.

8. Try Supplements 

Some dietary supplements may support optimal immune function and reduce inflammation to help your body heal. However, the Food and Drug Administration (FDA) does not regulate supplements in the same way it regulates medications. Talk to a healthcare provider before trying supplements, and make sure they are third-party tested. 

Vitamin C 

Vitamin C is a powerful antioxidant that may reduce the duration and severity of a cold when taken within the first 24 hours of symptom onset. You can eat vitamin C-rich foods, such as citrus fruits and berries, or supplement with up to 8 grams (g) daily. Vitamin C will not likely affect your symptoms or how long your cold lasts after the first day or two.

Vitamin D 

You are more likely to get a cold in the fall and winter months when people are less likely to get adequate amounts of vitamin D from the sun's rays. Supplementing with vitamin D, or the "sunshine vitamin," may promote healing and lessen the severity of a cold.

One study examined the effects of vitamin D on the cold. The researchers found that supplementing with 1,000 international units (IU) of vitamin D daily for four weeks, followed by 400 IU daily for eight weeks, led to a 15% reduction in severity and a 36% reduction in duration. 

Zinc 

Zinc is an essential mineral found in some foods and dietary supplements. It plays a role in supporting immune function and may reduce the duration of a cold. Some evidence suggests that taking zinc at the first sign of a cold—especially in syrup or capsule form—may shorten its duration. It will have little effect on symptom severity. 

9. Use a Humidifier 

Humidifiers are devices that add moisture to the air, which is helpful in winter when the air is drier. Dry air can irritate your airways and worsen cold symptoms like congestion, cough, and sore throat.

A humidifier in your room helps keep your airways lubricated, which may soothe a sore, irritated throat and relieve coughing. It also moistens your nasal passages, which may improve nasal congestion.

Make sure your humidifier is clean before each use. Bacteria, mold, and mildew can build up in humidifiers and contaminate the air you breathe.

Treatments To Avoid

Some treatments are ineffective for managing a cold. Others are unsafe for infants and children. Cold treatments to avoid include: 

• Antibiotics: Colds are caused by viruses, and antibiotics are only effective against bacterial infections. Taking antibiotics for a cold will not make you feel better and may contribute to antibiotic resistance.
• Decongestant nasal sprays: Decongestant sprays can cause rebound congestion, worsening your symptoms after you stop using them.
• Essential oils: These are safe to use in a diffuser or cold mist vaporizer for aromatherapy purposes. Essential oils applied topically can irritate the skin and may be toxic if you ingest them.
• OTC medicines containing phenylephrine: Cold and cough products that contain phenylephrine, such as DayQuil and Sudafed, are ineffective for nasal congestion. They work no better than a placebo.

Many cold treatments considered safe for adults can be harmful to young children. Avoid cough and cold medicines for children aged 4 and younger and honey for children younger than 1. Honey may contain Clostridium botulinum bacteria spores, which can cause severe illness in infants.

Prevention

You can protect yourself and others from viruses that cause a cold by:

• Avoiding close contact with people who have cold symptoms 
• Avoiding touching your face, including your nose, eyes, and mouth
• Covering your nose and mouth when coughing and sneezing, ideally with a tissue or the crook of your elbow
• Not smoking or avoiding secondhand smoke exposure
• Regularly washing your hands frequently with soap and water
• Wearing a mask, especially if you have a weak immune system or spend time with people who do

When To Consult a Healthcare Provider

If cold symptoms do not improve after seven to 10 days, see a healthcare provider. Get medical attention right away if you or your child have trouble breathing.

A Quick Review

A cold is an upper respiratory viral infection that causes a runny nose, nasal congestion, sore throat, and cough. There's no cure for a cold, but most people recover within ten days. You can help get rid of a cold and feel better faster by getting plenty of rest, staying hydrated, and eating nutritious foods.

Taking zinc or vitamin C supplements at the first sign of a cold may help lessen the severity or shorten the duration of a cold. See a healthcare provider if you have symptoms that last more than ten days, worsen after one week, or accompany a persistent fever or trouble breathing.