Immune Wellness

Support Recovery From Common Illness

Most colds, sore throats, coughs, flu and short stomach bugs are caused by viruses and get better on their own, so the aim is to stay comfortable, stay hydrated and notice early if something more serious is happening. This page is about the days while you are ill; preventing infections, catching them less often and getting back to normal activity have their own pages.

General information, not medical advice. Last updated October 31, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.

Start here

Rest as much as you can, stay home if you have a high temperature or feel too unwell for your normal activities, and keep sipping fluids through the day.
Treat the symptoms that bother you most (sore throat, cough, blocked nose, aches) with simple home measures or advice from a pharmacist, and read medicine labels so you do not double up on the same ingredient.
Know the warning signs before you need them: trouble breathing, chest pain, signs of dehydration, a stiff neck or rash, confusion, or symptoms that get worse or last longer than expected mean you should get medical help.

Be careful with

Antibiotics do not work on viruses. Do not ask for them or use leftover ones for a cold, flu or most sore throats and coughs; a clinician decides whether a bacterial infection is possible.
Cold and flu remedies often contain the same pain-relieving ingredient as plain pain-relief tablets, so taking both can mean taking too much. Never give aspirin to anyone under 16, and check with a pharmacist before giving any medicine to babies, children, pregnant people or older adults.
Babies, young children, people aged 65 or over, pregnant people, people with long-term conditions and people with weakened immunity can become seriously ill more easily and should get advice early rather than waiting it out. Do not stop any prescribed medicine because you are ill without speaking to your prescriber.

Get help when

Call emergency services (the NHS names 999 in the UK) for severe difficulty breathing, sudden chest pain, coughing up blood, being unable to swallow or drooling, blue, grey or pale skin or lips, being very drowsy, confused or hard to wake, a stiff neck with sensitivity to light, or a rash that does not fade when pressed with a glass.
Get urgent advice the same day (the NHS names 111 in the UK) for signs of dehydration such as peeing much less than usual or dark strong-smelling pee, being unable to keep fluids down, a very high temperature or feeling hot, cold and shivery, or symptoms that get worse after a first improvement.
Get urgent advice early if the person is a baby or young child, aged 65 or over, pregnant or recently gave birth, has a long-term condition such as diabetes or a heart, lung or kidney condition, or has a weakened immune system.
See a doctor if a cold has not improved after 10 days, a high temperature lasts more than 3 days, flu symptoms have not improved after 7 days, a sore throat has lasted more than a week, or a cough has lasted more than 3 weeks.

About Support Recovery From Common Illness

What this goal means

This goal is about getting through a common, short illness as comfortably and safely as possible: looking after yourself while a cold, flu, sore throat, cough or stomach bug runs its course, and spotting the signs that it is not a simple illness after all.

The NHS describes most of these illnesses as treatable at home. A cold should begin to improve in about 1 to 2 weeks, a sore throat normally improves within a week, a cough usually clears within 3 to 4 weeks, and norovirus (the winter vomiting bug) usually settles in about 2 days.

^1,2,3,4

What recovery can feel like

Common experiences are a blocked or runny nose, sore throat, cough, aches, tiredness, poor appetite and trouble sleeping. The NHS notes that flu comes on within a few hours and can leave you exhausted and too unwell to carry on as normal, while a cold builds gradually and you may be able to carry on with usual activities.

A cough can outlast the rest of the illness, and tiredness often lingers a little after other symptoms ease. Both are covered further in the linked goals.

^1,5,3

What can slow or complicate recovery

The NHS says smoking can make cold symptoms worse and advises avoiding smoking or smoky places with a sore throat. Dehydration is a particular risk with fever, vomiting or diarrhoea, and babies, children and older adults are at higher risk.

A cold or flu can sometimes lead to a chest or sinus infection, and some people are more likely to become seriously ill, including older adults, pregnant people and people with long-term conditions or weakened immunity. This is why the NHS lists these groups as ones who should seek advice early.

^1,2,6,5

Conditions that can look like a common illness

Allergies, COVID-19, bronchitis, tonsillitis, strep throat and glandular fever can resemble a cold or flu, and only a clinician or a test can tell them apart. The NHS also lists acid reflux, smoking and mucus dripping down the throat as causes of a cough. We do not diagnose here; if symptoms are unusual, severe or lasting, a clinician can check.

^3,2

Realistic expectations

Home care eases symptoms; it does not make the virus go away faster. The honey, zinc and other remedies below are rated by their evidence, and for most of them the benefit found in studies was small or uncertain. Rest, fluids and time remain the core of recovery.

If you are not improving when the NHS says you should, or you are getting worse, that is a reason to ask for medical advice rather than to try another remedy.

^1,3,5

Who this applies to

Healthy adults and older children with a short, ordinary illness. Babies, young children, people aged 65 or over, pregnant people and people with long-term conditions or weakened immunity need earlier medical advice, and several remedies on this page are not suitable for them. Preventing infections is covered in the linked prevention goals, and lasting or repeated illness in the goal on frequent infections.

^5,7

Related conditions and symptoms

Colds, flu and respiratory infections → Cough and sore throat remedies → Allergies vs colds → Diarrhea → Indigestion and nausea → Immunodeficiency, autoimmune conditions and immunosuppression →

A manageable starting plan

An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.

Your first actions

Rest, stay home if you have a high temperature or feel too unwell for normal activities, and sip fluids regularly.
Use simple comfort measures: warm drinks, honey for cough (not under 12 months), salt-water gargle for a sore throat (not for children), and a steamy bathroom for a blocked nose.
Ask a pharmacist before using any medicine or supplement, and check labels so you do not double up on the same ingredient.
Check the warning signs once a day and ask for help early if you or someone you care for is in a higher-risk group.

Optional additions

Try zinc or another remedy only after talking to a pharmacist, and understand that benefits found in studies are small.
Use saline nasal spray for a blocked nose.
Keep easy-to-eat foods and hydrating foods such as soup or melon to hand.

What to track

Your temperature and how many days you have been ill.
Fluids: your pee colour (the NHS says pale yellow or clear is a good sign), and for children, wet nappies and tears.
Any symptom that is getting worse, returning after improving, or lasting longer than the NHS timeframes above.
Any new medicine or supplement and how you feel after it.

When to reassess

Check again after 3 days for fever, 7 days for flu symptoms, 10 days for a cold, 1 week for a sore throat and 3 weeks for a cough. If you are not improving, or you are worse at any point, get medical advice.

When to seek professional support

Ask a pharmacist for help with symptom relief and rehydration.
Use urgent advice services or a GP for warning signs, babies and young children, and higher-risk groups.
Ask a clinician about getting back to normal activity if you feel weak for longer than expected.

What helps

Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.

Start here

Rest and stay home while you are unwell

Low certainty

Addresses: Gives your body time to recover and lowers the chance of passing the illness on

Why it may help: The NHS advises getting plenty of rest with a cold, flu, cough or sore throat, and advises staying home and avoiding contact with other people if you have a high temperature or feel too unwell for your normal activities. We did not find trials in the sources read that measure whether resting shortens a viral illness; the advice is guidance, not proven by trials.

How to apply it: Sleep and rest when you feel the need, take time off if you can, and return to normal activity gradually once you feel better. Planning the return is covered in the linked goal.

Who it may suit: Almost everyone with a short viral illness.

Precautions: Resting does not mean avoiding all movement if you are in bed for long periods with another health condition; ask a clinician if you are unsure. Babies and older adults who are very sleepy or hard to wake need medical care, not just rest.

^1,5,3,2

Return to Your Routine After Illness → Balance Activity & Rest →

Drink fluids regularly

Not enough evidence

Addresses: Helps prevent dehydration, which is more likely with fever, vomiting and diarrhoea

Why it may help: The NHS advises drinking plenty of fluids with a cold, flu, cough, sore throat and stomach bug, and describes dehydration as a risk especially for babies, children and older adults. A Cochrane review looking for trials of increasing fluids in respiratory infections found none, so there is no trial evidence for or against extra fluids shortening a chest or nose infection, and some observational studies of lower respiratory infections raised a possible concern. The practical aim is to replace what you lose, not to force large amounts.

How to apply it: Take regular sips of water or diluted squash through the day. The NHS says your pee should be light yellow or clear. If you feel sick, start with small sips and build up.

Who it may suit: Anyone who is ill, especially with fever, sweating, vomiting or diarrhoea.

Precautions: If you have heart, kidney or liver disease or have been told to limit fluids, ask your clinician how much to drink. Drinks with caffeine and alcohol can add to dehydration (NHS).

^6,1,5,8

Stay Hydrated for Daily Wellbeing →

Oral rehydration when you are vomiting or have diarrhoea

Low certainty

Addresses: Replaces the salts, sugar and water lost during a stomach bug

Why it may help: The NHS advises that people with diarrhoea and vomiting drink lots of fluids with small sips if feeling sick, eat when able, and that a pharmacist can recommend oral rehydration powders to mix with water for people with signs of dehydration, older people or those with a weakened immune system or other health conditions. We did not read trials for this page; this is agency guidance.

How to apply it: Ask a pharmacist which rehydration product suits you or your child. The NHS says to avoid fruit juice and fizzy drinks, which can make diarrhoea worse, and not to make baby formula weaker.

Who it may suit: Adults and children with a short stomach bug, with advice from a pharmacist for babies and young children.

Precautions: Babies, young children, older people and anyone who cannot keep fluids down need medical advice quickly. Do not give children under 12 medicine to stop diarrhoea (NHS).

^4,6

Diarrhea → Indigestion and nausea →

Honey for cough in children over 12 months and adults

Moderate certainty

Addresses: Possibly less coughing, mostly at night

Why it may help: A Cochrane review of 6 trials in 899 children aged 12 months and over found honey probably reduced cough frequency more than no treatment or placebo (moderate-certainty evidence), mostly after one night of use; the authors note that this is not strong evidence either way. A 2021 review of studies across ages found honey did better than usual care for cough and symptom scores but the placebo-controlled comparisons were not clearly different. The NHS lists hot lemon and honey for coughs and sore throats but says the evidence for it is limited, and we did not find a trial of the drink itself.

How to apply it: The NHS recipe is half a lemon squeezed into a mug of boiled water with 1 to 2 teaspoons of honey, drunk while still warm. Never give honey to a baby under 12 months and do not give hot drinks to small children (NHS).

Who it may suit: Children over 12 months and adults with a cough from a cold.

Precautions: Honey is sugar, which matters if you manage blood sugar. The honey trials mostly ran for a single night.

^9,10,3,1

Cough and sore throat remedies →

Warm salty water gargles, cool or soft foods and simple throat care for a sore throat

Low certainty

Addresses: May ease soreness and help you eat and drink

Why it may help: The NHS says that to soothe a sore throat and shorten how long it lasts you can gargle with warm salty water (not for children), drink plenty of water, eat cool or soft foods, avoid smoking or smoky places and rest. We did not find a trial of salt water for treating an existing sore throat; the only gargling trial found in earlier checks tested plain water for preventing infections in healthy adults.

How to apply it: The NHS gives half a teaspoon of salt dissolved in a glass of warm water, gargled and spat out, not swallowed. Do not give young children ice, hard sweets or other small hard items to suck because of choking.

Who it may suit: Adults and older children with a sore throat from a cold or flu.

Precautions: Salt-water gargling is not suitable for children (NHS). A sore throat that lasts more than a week or comes with any of the warning signs above needs a clinician.

Cough and sore throat remedies →

Pain and fever relief from the pharmacy, used carefully

Moderate certainty

Addresses: Eases aches, headache and discomfort so you can rest

Why it may help: The NHS says a pharmacist can advise on over-the-counter medicines to ease aches or lower a temperature and on nasal sprays or drops for a blocked nose, and for children says to give a suitable pain reliever only if they are distressed or uncomfortable, checking the label or asking a pharmacist or GP. This page does not recommend particular medicines or amounts.

How to apply it: Ask a pharmacist what is suitable for your age, health conditions and other medicines. Read every label: the NHS warns that cold and flu remedies may contain the same ingredient as plain pain relievers, so using both can mean taking too much. The NHS also says nasal sprays bought without a prescription should not be used for more than a week because this can make symptoms worse.

Who it may suit: People whose symptoms are keeping them from resting.

Precautions: Never give aspirin to anyone under 16. Some cough and cold medicines are not suitable for babies, children or pregnant people; decongestants should not be used by children under 6 (NHS). Do not change or stop a prescribed medicine without asking your prescriber.

^1,5,3,7

Medicine interactions →

Additional options

Breathing in steam from a hot shower for a blocked nose

Not enough evidence

Addresses: May feel soothing for a blocked nose

Why it may help: The NHS suggests sitting in the bathroom with a hot shower running to ease a blocked nose. A Cochrane review of six trials (387 people) found it uncertain whether heated, humidified air relieves cold symptoms: one type of analysis showed an effect and another did not, and no study showed worsened symptoms scores.

How to apply it: Sit in a steamy bathroom rather than leaning over a bowl of hot water. The NHS says not to let children breathe steam from a bowl of hot water because of the scald risk.

Who it may suit: Adults and older children with a blocked nose.

Precautions: Scalding is the main risk. Do not use bowls of hot water with children.

^1,11

Salt-water nose rinses or sprays

Low certainty

Addresses: May ease nasal blockage a little

Why it may help: A Cochrane review of five trials (544 children and 205 adults) found most results showed no difference between saline irrigation and routine care, although one larger trial in children found small improvements in nasal secretions and nasal breathing scores and less decongestant use. The authors judged most trials small and low quality, and minor nasal discomfort or irritation was reported.

How to apply it: Ask a pharmacist about nasal saline products and how to use them safely, especially for children.

Who it may suit: People with a blocked nose who want a drug-free option.

Precautions: Follow the product instructions, keep equipment clean and stop if it causes pain or irritation.

¹²

Warm drinks and soup

Very low certainty

Addresses: Comfort and fluid when appetite is low

Why it may help: The NHS advises fluids and eating healthy food when you can, and notes it is common for small children to lose their appetite for a few days. A laboratory study found a traditional chicken soup reduced the movement of white blood cells in a test dish, but we found no trial in people showing it eases a cold, so warm soup is best seen as comfort and fluid.

How to apply it: Choose warm drinks and soft foods you can tolerate. The NHS says not to give hot drinks to small children.

Who it may suit: Anyone with a poor appetite or a sore throat.

Precautions: Commercial soups varied greatly in the laboratory study, so a homemade or well-chosen soup is a reasonable pick.

^1,13

Still being studied

Zinc started once a cold has begun

Low certainty

Addresses: A possibly shorter cold, with more side effects

Why it may help: A 2024 Cochrane review of 34 studies (8,526 people) found that zinc used for cold treatment may shorten a cold by about 2.4 days on average (low-certainty evidence, with very uneven results between studies), and that zinc may do little to prevent colds. Non-serious side effects were more common with zinc. The NHS cold page says there is little evidence that supplements such as vitamin C, echinacea or garlic help you get better more quickly.

How to apply it: If you consider it, ask a pharmacist first. This page gives no dose.

Who it may suit: Healthy adults who want to try a short, supervised course.

Precautions: Side effects reported in the review were non-serious, such as unpleasant taste and stomach upset. Lozenges differ in strength, so ask a pharmacist about medicines, and do not use it in pregnancy, breastfeeding or for children without advice.

^14,1

Zinc → Vitamin C, vitamin D and zinc for immunity →

Vitamin C taken after a cold has started

Low certainty

Addresses: No consistent effect found

Why it may help: A Cochrane review of seven comparisons of vitamin C taken after cold symptoms began found no consistent effect on how long or how severe colds were. Regular daily use shortened colds slightly in adults (8%) and children (14%), but did not reduce how many colds people caught in the general community.

How to apply it: No reason to start vitamin C after symptoms begin on this evidence. Eating a varied diet is covered in the nutrition goals.

Who it may suit: People curious about vitamin C.

Precautions: Side effects and very high intakes were not described in the abstract; ask a pharmacist, especially if you take regular medicines or have kidney disease.

^15,1

Vitamin C →

Echinacea, elderberry and Pelargonium extracts

Not enough evidence

Addresses: Uncertain; small or poor-quality trials

Why it may help: A Cochrane review of 24 echinacea trials (4,631 people) found treatment trials mostly showed no benefit on how long colds lasted. A 2019 meta-analysis of small elderberry trials (180 people in total) reported a large reduction in upper respiratory symptoms but the evidence base is very small. A 2013 Cochrane review rated the evidence for Pelargonium sidoides extract as low quality for acute bronchitis in liquid form and very low for colds, and the NHS lists it for people aged 12 and over with limited evidence.

How to apply it: If you try any herbal product, ask a pharmacist first and check the label for allergens and age limits.

Who it may suit: Adults who understand the evidence is weak.

Precautions: Herbal products can cause allergy and may interact with medicines. People with autoimmune conditions, weakened immunity or an organ transplant should ask their clinician before using products that claim to stimulate immunity. Pregnancy and breastfeeding data were not found in the sources read, so ask a clinician.

^16,17,18,3

Echinacea → Elderberry → Echinacea, elderberry, garlic and mushrooms for immunity →

Food & nutrition

Eating and drinking while you are ill

The NHS advises eating healthy food when you can and notes it is common for small children to lose their appetite for a few days. With a stomach bug, it suggests eating when you feel able and avoiding fatty or spicy foods; for a sore throat, cool or soft foods are suggested. Fluids matter more than food in the first days.

These are practical comfort tips from health agencies. We did not find trials showing that any particular food speeds recovery from a cold or flu.

^1,2,4

Foods and drinks that have been studied

Only honey has human trial support for easing cough; everything else below is comfort rather than treatment.

Honey

Moderate certainty

Addresses: Less coughing, mainly at night, in children over 12 months

Why it may help: A Cochrane review of 6 trials (899 children) found honey probably reduced cough frequency compared with no treatment or placebo, mostly after one night of use; a 2021 review across ages found it better than usual care but not clearly better than placebo.

How to apply it: The NHS suggests 1 to 2 teaspoons of honey in a warm lemon drink. Never for babies under 12 months.

Who it may suit: Children over 12 months and adults.

Precautions: Honey is sugar; take care if managing blood sugar. Do not give hot drinks to small children.

^9,10,1

Chicken soup

Very low certainty

Addresses: Comfort and fluid

Why it may help: One laboratory study found a traditional chicken soup reduced white blood cell movement in a test dish, which fits an idea of mild anti-inflammatory activity. We did not find a trial in people.

How to apply it: A warm bowl of soup counts toward fluids and may be easier to eat than solid food.

Who it may suit: Anyone with a poor appetite.

Precautions: Commercial soups vary and may be high in salt.

¹³

Hydrating foods

For people who find drinking hard, the NHS suggests foods with a high water content such as soup, ice cream, jelly and fruits like melon when caring for someone at risk of dehydration. Older adults and people who rely on others for drinks may need extra encouragement to drink.

⁶

Remedies & supplements

Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.

Honey

Moderate certainty

Studied form and route: Spoonful or in a warm lemon drink

Intended outcome: Easing cough, especially at night

Human evidence: A Cochrane review of 6 trials (899 children aged 12 months to 18 years) found honey probably reduced cough frequency better than no treatment or placebo (moderate-certainty evidence), mostly after one night. A 2021 meta-analysis of studies across ages found honey beat usual care on cough and symptom scores, but the two placebo-controlled comparisons were not clearly different. The NHS says there is limited evidence for hot lemon and honey drinks.

Traditional use: A long-used household remedy for coughs and sore throats.

Limits: Trials were short and used parent-rated scores; some had high risk of bias.

Interactions and precautions: Not for babies under 12 months (NHS). Honey is sugar. See a doctor for a cough lasting more than 3 weeks.

^9,10,3

Cough and sore throat remedies →

Zinc

Low certainty

Studied form and route: Lozenges, syrups or tablets started after a cold begins

Intended outcome: Possibly a shorter cold

Human evidence: A 2024 Cochrane review of 34 studies (8,526 people) found zinc used for treatment may reduce cold duration by about 2.4 days (low-certainty evidence, very high variation between studies) and that results for prevention were weak. Non-serious side effects were more common than with placebo.

Limits: Very uneven results; products and strengths varied widely.

Interactions and precautions: Non-serious side effects were more common than with placebo. Ask a pharmacist about interactions; not for pregnancy, breastfeeding or children without advice.

¹⁴

Zinc →

Vitamin C

Low certainty

Studied form and route: Supplement

Intended outcome: Cold duration or severity

Human evidence: A Cochrane review found regular daily use shortened colds slightly (8% in adults, 14% in children) but did not reduce how often people caught colds in the general community; taking it after symptoms began showed no consistent effect (7 comparisons).

Limits: Benefits were in people taking it regularly before illness, not as a rescue.

Interactions and precautions: Side effects were not described in the abstract. People with kidney disease should ask a clinician first.

¹⁵

Vitamin C →

Echinacea

Not enough evidence

Studied form and route: Herbal products

Intended outcome: Cold treatment

Human evidence: A Cochrane review of 24 double-blind trials (4,631 people) found treatment trials mostly showed no benefit on cold duration; a weak preventive effect is possible but the products differ widely.

Traditional use: A traditional herbal remedy for colds.

Limits: Products differ in species, plant part and preparation.

Interactions and precautions: Ask a pharmacist about allergies and medicines before using it. People with autoimmune conditions or immune-suppressing treatment should ask a clinician first.

¹⁶

Echinacea →

Black elderberry

Low certainty

Studied form and route: Syrups, lozenges or capsules

Intended outcome: Upper respiratory symptoms

Human evidence: A 2019 meta-analysis of randomized trials (180 participants in total) reported a large reduction in upper respiratory symptoms with black elderberry, but the number of people is small and products differed.

Limits: Very small evidence base; the authors say larger trials are needed.

Interactions and precautions: Use products as labelled. People with autoimmune conditions or immune-suppressing treatment should ask a clinician. Pregnancy and breastfeeding data were not found in the sources read.

¹⁷

Elderberry →

Pelargonium sidoides root extract

Low certainty

Studied form and route: Liquid or tablet herbal extract

Intended outcome: Cough and chest symptoms of acute bronchitis

Human evidence: A 2013 Cochrane review of 8 trials found low-quality evidence that a liquid extract eased acute bronchitis symptoms in adults and children but not the tablet form; evidence in colds and sinusitis was very low quality. The NHS lists it for people aged 12 and over and says evidence is limited.

Traditional use: A herbal product widely sold for coughs.

Limits: Mostly trials of one branded product; older review.

Interactions and precautions: Side effects were more common than with placebo, none serious in the review. Check the leaflet or ask a pharmacist, especially in pregnancy (NHS).

^18,3

Steam inhalation

Not enough evidence

Studied form and route: Sitting in a steamy bathroom

Intended outcome: Relief of a blocked nose

Human evidence: A Cochrane review of 6 trials (387 people) found it uncertain whether heated humidified air relieves cold symptoms, because the results depended on the type of statistical analysis, and one study found no difference in virus shedding.

Limits: Small trials; used devices rather than a bowl of hot water.

Interactions and precautions: Scalding risk with bowls of hot water, especially for children (NHS).

^11,1

Antibiotics for colds (not suggested)

Evidence against

Studied form and route: Prescription medicine

Intended outcome: None for viral illness

Human evidence: A Cochrane review of 11 trials found no benefit of antibiotics over placebo for the common cold and more adverse effects. The NHS advises that antibiotics do not work on viruses.

Limits: Not a natural remedy; included because people often ask.

Interactions and precautions: Only a clinician can decide if a bacterial infection needs treatment. Do not use leftover antibiotics.

^19,1,5

Therapies & care

Established professional care for a common illness starts with a pharmacist, who can advise on symptom relief and rehydration, and a GP or urgent advice service when warning signs appear. This page does not recommend medicines or doses, and you should not stop a prescribed medicine on your own because you are ill.

Pharmacist advice

Moderate certainty

Professional advice The NHS says a pharmacist can advise on cough and cold medicines, pain and fever relief, throat treatments and oral rehydration, and can direct you to other medical help. For a sore throat, pharmacists can also give antibiotics if a bacterial infection is possible.

Who it may suit: Anyone with a short illness who is unsure what is safe, especially if pregnant, older or taking regular medicines.

Precautions: Tell the pharmacist about every medicine and supplement you use and about pregnancy, breastfeeding or health conditions.

^1,2,4

Urgent advice services and GP care

Moderate certainty

Clinical assessment The NHS lists when to call 111 or see a GP: for example a worsening cold, a high temperature lasting more than 3 days, flu in higher-risk groups, signs of dehydration, or symptoms of a child that worry you. A clinician can check for complications such as a chest or throat infection.

Who it may suit: Anyone with warning signs, and higher-risk groups from the start.

Precautions: Do not drive yourself to the emergency department if you have severe symptoms; the NHS advises asking someone to drive you or calling an ambulance.

^1,5,3,2,4

Immune Wellness safety and when to get help →

Vaccination

Moderate certainty

Prevention The NHS says the flu vaccine helps protect against flu and is offered each year to some adults and children at higher risk of becoming seriously ill. It does not prevent colds. Prevention is covered on its own page.

Who it may suit: People advised to have the vaccine by their health service.

Precautions: Ask a clinician or pharmacist about eligibility and any health conditions.

^5,1

Reduce Your Risk of Common Infections →

What to avoid

Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.

Risks that apply to most people

Using antibiotics for a cold, flu or most sore throats and coughs

High certainty

Why: The NHS says antibiotics do not work for viral infections such as colds and flu and will not relieve symptoms or speed recovery. A Cochrane review of 11 trials found no benefit of antibiotics over placebo for the common cold and more side effects in adults.

Who it applies to: Anyone who has leftover antibiotics or feels they should have a prescription.

Try instead: Use rest, fluids and symptom care. A clinician decides if a bacterial infection is possible, for example with a sore throat that is severe or not improving.

^1,5,2,19

Doubling up on the same ingredient in several medicines

Moderate certainty

Why: The NHS warns that cold and flu remedies may contain the same active ingredient as plain pain relievers, so it is easy to take more than you should.

Who it applies to: Anyone using combination cold or flu products along with other tablets.

Try instead: Read every label, use one product at a time unless a pharmacist advises otherwise, and ask a pharmacist if unsure.

^1,5,3

Aspirin for anyone under 16

High certainty

Why: The NHS advises not giving aspirin to children under 16 with a cold, flu or high temperature.

Who it applies to: Parents and carers.

Try instead: Ask a pharmacist or GP what is suitable for a child.

^1,5,7

Smoking and smoky places

Moderate certainty

Why: The NHS says smoking can make cold symptoms worse and advises avoiding smoking or smoky places with a sore throat.

Who it applies to: Smokers and people in smoky homes.

Try instead: Avoid smoke while you are ill; ask a pharmacist or clinician about support to quit.

^1,2

Personal triggers to check

Alcohol and caffeinated drinks when you are dehydrated

Low certainty

Why: The NHS advises avoiding caffeinated drinks and alcohol if you have symptoms of dehydration because both can dehydrate you.

Who it applies to: Anyone with fever, vomiting or diarrhoea.

Try instead: Stick to water, diluted squash or oral rehydration drinks recommended by a pharmacist.

⁶

Fruit juice and fizzy drinks during diarrhoea

Low certainty

Why: The NHS advises not having fruit juice or fizzy drinks when you have a stomach bug because they can make diarrhoea worse.

Who it applies to: Adults and children with diarrhoea.

Try instead: Choose water or an oral rehydration drink.

^4,6

Going back to school, work or care settings too soon after a stomach bug

Moderate certainty

Why: The NHS says norovirus spreads very easily and advises not going to school, nursery or work, or visiting hospitals and care homes, until you have not been sick or had diarrhoea for 2 days. It also says alcohol hand gels do not kill norovirus and soap and water should be used.

Who it applies to: Anyone with vomiting or diarrhoea and people who care for them.

Try instead: Wash hands with soap and water, clean toilets and handles, and stay home for the time the NHS advises.

⁴

Reduce Your Risk of Common Infections →

Products that need caution

Cough and cold medicines for babies and young children

Moderate certainty

Why: The NHS says some cough medicines should not be given to children under 12 and decongestants should not be used by children under 6. A Cochrane review of over-the-counter cough medicines found no good evidence for or against them in children or adults and flagged serious harm risks in children.

Who it applies to: Parents and carers.

Try instead: Ask a pharmacist before giving any product; honey is an option only for children over 12 months.

^3,1,20

Nasal decongestant sprays used for more than a week

Low certainty

Why: The NHS says nasal sprays bought without a prescription should not be used for more than a week because this can make symptoms worse.

Who it applies to: Anyone using decongestant sprays or drops.

Try instead: Stop after a week or ask a pharmacist about alternatives such as saline.

Immune-boosting products for use during illness, especially with autoimmune disease or weakened immunity

Not enough evidence

Why: Products sold to stimulate the immune system are not proven to speed recovery from a cold, and people with autoimmune conditions, an organ transplant or immune-suppressing treatment should ask a clinician before using them.

Who it applies to: People with autoimmune disease, immunodeficiency or immune-suppressing medicines.

Try instead: Focus on rest, fluids and early medical advice for higher-risk groups.

^1,16

Immunodeficiency, autoimmune conditions and immunosuppression →

Unsupported claims

"Starve a cold, feed a fever" or "sweat it out"

Not enough evidence

Why: We did not find a source supporting either idea. The NHS advises drinking plenty of fluids, resting and eating healthy food when you can; small children often lose their appetite for a few days.

Who it applies to: Folk advice passed on by friends and family.

Try instead: Drink to stay hydrated, eat what you can manage, and rest.

^1,5

"A supplement will cure your cold quickly"

Low certainty

Why: The NHS says there is little evidence that vitamin C, echinacea or garlic help you get better more quickly. The best-supported finding in the studies read was a possible shorter cold of about 2.4 days with zinc started after symptoms begin, with low-certainty evidence and more side effects.

Who it applies to: Product labels and social media.

Try instead: Treat supplements as an optional extra, not a cure, and ask a pharmacist first.

^1,14,15

Medicine interactions →

"Drinking much more water flushes out the infection"

Not enough evidence

Why: A Cochrane review found no randomized trials of increasing fluid intake in acute respiratory infections, and some observational studies in lower respiratory infections suggested possible harm. Fluids matter to prevent dehydration, but drinking far more than you want is not shown to help.

Who it applies to: Anyone ill with a cold, flu or chest infection.

Try instead: Drink regularly to keep pee light yellow; ask a clinician if you have heart, kidney or liver disease.

^8,6

Common mistakes

Waiting too long when symptoms get worse or do not improve

Moderate certainty

Why: The NHS lists reasons to get advice, including a cold that has not improved after 10 days, a high temperature lasting more than 3 days, flu symptoms not improving after 7 days, and a sore throat lasting more than a week.

Who it applies to: Everyone, and especially higher-risk groups.

Try instead: Use the warning signs in this page and ask a pharmacist, GP or urgent advice service.

^1,5,2

Treating a high temperature in a baby or young child as routine

Moderate certainty

Why: The NHS says a temperature of 38C or more in a baby under 3 months, or 39C or more in a child of 3 to 6 months, needs urgent advice, and so do a temperature lasting 5 days or more, a rash, dehydration or a child who is not their usual self.

Who it applies to: Parents and carers of babies and children.

Try instead: Follow NHS guidance for children, do not undress or sponge a child to cool them, and call for advice if you are worried.

⁷

Evidence & safety

What the research shows

Health agencies agree that most common illnesses are viral, get better on their own, and are best managed with rest, fluids, simple symptom care and early advice for higher-risk groups. Trial evidence for individual remedies is much thinner: honey for cough has moderate-certainty evidence in children over 12 months; zinc started after a cold begins may shorten it a little with low-certainty evidence; most other remedies, herbs and supplements have low or insufficient evidence. Antibiotics do not help viral illness. Trials of whether extra fluids or steam help were not found or were uncertain.

Limits of the evidence

A Cochrane review found no trials of increasing fluid intake in acute respiratory infections, so fluid advice rests on guidance and dehydration risk.
Many remedy trials were small, short or used parent- or self-rated symptoms.
Zinc, echinacea and elderberry trials used different products and strengths, and results were uneven.
The NHS pages were read through a text fetch on 2026-10-31 and are cited by their review dates.
We did not find trials of rest, soup or warm drinks as treatment in people.

Precautions and interactions

Check supplements and herbs with a pharmacist if you take any medicine, especially blood thinners, immune-suppressing treatment or medicines for autoimmune conditions.
Do not give aspirin to anyone under 16, honey to a baby under 12 months, or hot drinks to small children.
Never stop a prescribed medicine because you are ill without speaking to your prescriber.

Life-stage considerations

Babies and young children: fever, feeding problems, dehydration and breathing changes need early medical advice; follow the NHS fever guidance and do not give honey under 12 months.
Pregnancy and breastfeeding: some cough and cold medicines and herbal products are not suitable; the NHS lists flu in pregnancy as a reason for urgent advice. Ask a pharmacist or clinician.
Older adults (65 and over): higher risk of complications and dehydration; get advice early rather than waiting it out.
Weakened immunity or long-term conditions: get advice early for any cold or flu symptoms and avoid products that claim to stimulate immunity unless a clinician agrees.

Warning signs

Severe difficulty breathing (gasping, choking or unable to get words out), sudden chest pain or coughing up blood: call emergency services (999 in the UK, per the NHS).
Blue, grey or pale skin, lips or tongue, being very drowsy, confused or hard to wake, a stiff neck with dislike of bright light, or a rash that does not fade under a glass: emergency care.
Signs of dehydration such as peeing less, dark strong-smelling pee, dizziness that does not go, sunken eyes, or a baby with fewer wet nappies, a sunken soft spot or few tears: urgent advice.
A very high temperature, chills and shivering, a cough that is very bad or quickly worse, or a swollen painful neck: urgent advice.
Symptoms that improve and then come back worse, flu not improving after 7 days, a cold not improving after 10 days, or a fever lasting more than 3 days: see a doctor.

Claim checks

Antibiotics help colds and flu

High certainty

They do not. The NHS says antibiotics do not work on viruses, and a Cochrane review found no benefit for the common cold and more side effects.

^1,5,19

Drinking extra fluids speeds recovery

Not enough evidence

A Cochrane review found no trials either way. Fluids prevent dehydration, which is why health services advise them, but flooding yourself is not shown to help.

^8,6

Honey eases cough

Moderate certainty

Probably, mainly in children over 12 months for night cough after one night of use, according to a Cochrane review; evidence in adults and against placebo is less clear. Never give to babies under 12 months.

^9,10,3

Zinc shortens a cold

Low certainty

It may, by about 2.4 days on average when started after symptoms begin, but the evidence is low certainty, results were uneven, and side effects were more common.

¹⁴

Vitamin C cures a cold once you have it

Low certainty

No consistent effect was found when vitamin C was started after symptoms began.

¹⁵

Steam inhalation clears a cold

Not enough evidence

Uncertain: a Cochrane review of 6 small trials gave conflicting results depending on the analysis. Scalds are a risk with bowls of hot water.

^11,1

Chicken soup treats colds

Very low certainty

A laboratory study showed an effect on white blood cell movement in a dish; we found no trial in people. Warm soup is comforting and counts as fluid.

¹³

Questions people ask

How long should a cold, flu or sore throat last?

The NHS says you should begin to feel better from a cold in about 1 to 2 weeks, a sore throat normally gets better within a week, and a cough will usually clear within 3 to 4 weeks. See the warning signs on this page if you are not improving on that timescale.

Do I need antibiotics?

For colds, flu and most sore throats and coughs, no. The NHS says antibiotics do not work on viruses and will not relieve symptoms or speed recovery. A clinician decides if a bacterial infection is possible.

How much should I drink when I am ill?

The NHS advises drinking plenty of fluids and says your pee should be light yellow or clear. A Cochrane review found no trials of extra fluids for respiratory infections, so the aim is to avoid dehydration rather than to drink as much as possible. Ask a clinician if you have heart, kidney or liver disease.

Is honey really helpful for a cough?

A Cochrane review found honey probably reduced night cough in children over 12 months, mostly after one night. Evidence in adults is less clear. Never give honey to a baby under 12 months.

Should I take zinc or vitamin C when I get a cold?

Zinc started after a cold begins may shorten it by about 2.4 days in the Cochrane review, but the evidence is low certainty and side effects were more common. Vitamin C started after symptoms began showed no consistent effect. Ask a pharmacist before using either.

Does chicken soup work?

A laboratory study found a traditional chicken soup affected white blood cell movement in a dish, but we found no trial in people. It is a comforting source of fluid.

What can I give a child with a fever?

The NHS says to give plenty of fluids, keep them at home, look out for signs of dehydration and use a suitable pain reliever only if they are distressed, checking the label or asking a pharmacist or GP. It says not to undress or sponge them down and never to give aspirin under 16. A baby under 3 months with a temperature of 38C or more needs urgent advice.

When should I stay home?

The NHS advises staying home and avoiding other people if you have a high temperature or do not feel well enough for normal activities. After a stomach bug, do not go to school, nursery or work until you have not been sick or had diarrhoea for 2 days.

Is a sore throat or cough serious?

Usually not, but see a doctor for a sore throat lasting more than a week, a cough lasting more than 3 weeks, trouble breathing or swallowing, drooling, or coughing up blood. Weight loss for no reason or a weakened immune system are also reasons to get checked.

What if I have a weakened immune system or a long-term condition?

The NHS lists these groups as ones who should get urgent advice early when flu symptoms start and to see a GP for cold symptoms. Do not rely on home remedies or immune-boosting products without asking your clinician.

When can I go back to normal activity?

That depends on the illness and how you feel. We cover gradual return to work, school and exercise on its own page.

References

NHS. Common cold (page last reviewed 22 March 2024). Read 2026-10-31. source
NHS. Sore throat (page last reviewed 8 April 2024). Read 2026-10-31. source
NHS. Cough (page last reviewed 8 December 2023). Read 2026-10-31. source
NHS. Norovirus (vomiting bug) (page last reviewed 31 December 2024). Read 2026-10-31. source
NHS. Flu (page last reviewed 3 February 2026). Read 2026-10-31. source
NHS. Dehydration (page last reviewed 1 May 2026). Read 2026-10-31. source
NHS. High temperature (fever) in children (page last reviewed 3 January 2024). Read 2026-10-31. source
Guppy MP, et al. Advising patients to increase fluid intake for treating acute respiratory infections. Cochrane Database Syst Rev. 2011. PMID 21328268. source
Oduwole O, et al. Honey for acute cough in children. Cochrane Database Syst Rev. 2018. PMID 29633783. source
Abuelgasim H, et al. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021. PMID 32817011. source
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King D, et al. Saline nasal irrigation for acute upper respiratory tract infections. Cochrane Database Syst Rev. 2015. PMID 25892369. source
Rennard BO, et al. Chicken soup inhibits neutrophil chemotaxis in vitro. Chest. 2000. PMID 11035691. source
Nault D, et al. Zinc for prevention and treatment of the common cold. Cochrane Database Syst Rev. 2024. PMID 38719213. source
Hemila H, Chalker E. Vitamin C for preventing and treating the common cold. Cochrane Database Syst Rev. 2013. PMID 23440782. source
Karsch-Volk M, et al. Echinacea for preventing and treating the common cold. Cochrane Database Syst Rev. 2014. PMID 24554461. source
Hawkins J, et al. Black elderberry (Sambucus nigra) supplementation effectively treats upper respiratory symptoms: a meta-analysis of randomized, controlled clinical trials. Complement Ther Med. 2019. PMID 30670267. source
Timmer A, et al. Pelargonium sidoides extract for treating acute respiratory tract infections. Cochrane Database Syst Rev. 2013. PMID 24146345. source
Kenealy T, Arroll B. Antibiotics for the common cold and acute purulent rhinitis. Cochrane Database Syst Rev. PMID 41277585. source
Smith SM, et al. Over-the-counter (OTC) medications for acute cough in children and adults in community settings. Cochrane Database Syst Rev. 2014. PMID 25420096. source