The Do’s and Don’ts of Being Sick: Surviving the Cold and Flu Season

Updated November 2024

It might only be September, but winter is just around the corner, and with it comes the common cold, the dreaded flu, and more. Even COVID-19 still looms out there and sometimes rears its ugly head. During this chilly time, it’s crucial to know what to do and not do to handle winter’s sicknesses. Here’s a simple guide to get you through.

What Should I Do When I’m Sick?

Stay Hydrated

This is first and foremost what you do. Many of us might remember a parent or guardian telling us this when we were young. “Get your fluids!” Well, it really was good advice! Drinking plenty of water or other noncaffeinated beverages as well as warm soup can help soothe your throat and keep your immune system primed to fight germs. Drink fluids throughout the day, and don’t forget that fruits and vegetables can also contribute to your daily hydration!

Stay Warm

If you’re shaking from chills, it’s because your body is trying to warm itself up. So help it out and keep yourself warm. It can make a world of difference and help your body’s immune response. Plus, it will be an emotional boost.

Get Plenty of Rest

Sleep and rest are just one way that your body repairs itself. Resting your body allows it to direct energy to healing instead of other tasks. Getting seven to nine hours of sleep each night is ideal and will greatly help you to heal and feel rejuvenated.

Stay Clean

Wash your hands often with soap and water, especially if you’re around other people. If you need to leave your home, consider wearing a mask to help prevent the spread of germs. You should also disinfect surfaces that you touch often to also reduce the risk of getting others sick in your household.

See a Doctor if Symptoms Persist

If your symptoms don’t get any better or even get worse, don’t hesitate to seek medical advice. There’s no particular time frame for when to see a doctor, but a persistently high fever by itself is a good enough reason to seek help. Trust your instincts!

What Should I Not Do When I’m Sick?

Don’t Consume Salty Foods, Alcohol, or Caffeinated Beverages

We get it. You feel crummy. You want some comfort food, or maybe a pick-me-up. But while it may be tempting to reach for a salty snack or brew yourself a steaming cup of joe, these can make you even more dehydrated, which means you’ll feel even crummier later. Stick to hydrating beverages and avoid alcohol and caffeine until you’re all better.

Don’t Waste Time with Zinc, Antibiotics, or Vitamin C

Unfortunately, there isn’t much good evidence that connects vitamin C and zinc to treating the common cold. Zinc and vitamin C are preventive measures. They can be useful for keeping you from getting sick in the first place, but once you’re sick, you’re probably better off utilizing other things. However, it certainly won’t harm you to take vitamin C. It’s a water-soluble vitamin, which means that any excess will leave the body through the urine. This also means that if you’re consuming those drink mixes with megadoses of vitamin C, you’re probably just peeing out most of that vitamin C. If you like those mixes, we recommend consuming only half of it or less in a day, sick or not sick.

Antibiotics are specifically designed to kill bacteria, not viruses. So they’re useless against a cold or any other viral infection. You’d just be destroying your gut bacteria for no reason.

Don’t Smoke

This is a bit obvious, but we’ll say it anyway. Smoking can worsen respiratory symptoms and compromise your immune system. If you smoke, we advise using your sick days as an opportunity to cut back or maybe even quit altogether. After all, it’s never too late.

Don’t Neglect Healthy Eating Habits

Eating healthy is important at any time, but it’s especially important when you’re ill. Eat plenty of fruits, vegetables, and whole grains to support your immune system. Avoid greasy, salty, and even some spicy foods that may worsen nausea or throat discomfort. With that said, there is some research that shows cayenne can be beneficial in preventing sickness and also breaking up congestion. So if you’re into spicy food and you know you can handle it, go ahead and try it.

Don’t Ignore the Importance of Staying Home

Don’t be a hero. Just take the day(s) off. If you can work from home, by all means do it! And no, you don’t need to go to the mall, even if you were planning on it. Stay home, or at least stay around your home—taking walks and getting some fresh air can certainly be beneficial if you feel up to that.

Navigating sickness doesn’t have to be challenging. Much of it comes down to common sense and remembering some simple but important guidance.