How to Speed Up Recovery from a Cold: Five Tips

Most people catch colds in winter, experiencing fatigue, a runny nose, sneezing, coughing, and nasal congestion.

The season usually lasts from mid-November to the end of May, but in 2025 the rise in cases began three to four weeks earlier than in the previous two seasons, according to the European Centre for Disease Prevention and Control (ECDC), Euronews reports.

None of these illnesses has a specific cure, but simple measures can help ease symptoms and speed up recovery.

Drink enough fluids, preferably warm

Adequate daily fluid intake can help prevent congestion, thin mucus, and support the immune system.

Juices, broths, and water with honey, lemon, or ginger can help combat dehydration and soothe irritated airways. Warm drinks are often more effective.

However, not all fluids are beneficial. Avoid alcohol, coffee, and other caffeinated beverages. They have a diuretic effect, increase dehydration, and can worsen coughing, congestion, and sore throat.

Gargle to relieve throat irritation

Liquids can also be used for gargling to reduce throat inflammation and remove mucus. Dissolve a teaspoon of salt in a glass of warm water and gargle. This can help relieve pain and irritation.

Get more rest

The body needs rest to fight viruses and recover from illness. Sleeping seven to nine hours at night and, if necessary, taking short daytime naps support immune recovery and speed healing.

With mild symptoms, light activity such as yoga or short walks may be helpful.

In cases of flu with fever, as well as symptoms affecting the chest, physical activity should be completely avoided to prevent complications.

Humidify indoor air

Dry air can worsen cold symptoms and sore throat. Moist air helps relieve congestion by hydrating the airways and making it easier to clear mucus.

Higher humidity also reduces the survival time of some respiratory viruses in the air.

Take appropriate medications

There are no medications that cure the common cold, but some remedies can help relieve symptoms. It is important to take appropriate drugs and avoid overuse.

Nasal decongestants, such as saline sprays or drops, can help ease congestion.

Pain relievers such as ibuprofen may reduce some symptoms and help manage high fever in adults.

It is important not to take antibiotics: they do not work against viral infections, and unnecessary use can lead to antibiotic resistance.

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