Cold & Flu Home Remedies: What Helps and When to See a Doctor

By Dr. Kevin Rankins of Elliot Hospital, Elliot VirtualER, and Elliot Urgent Care

Cold and flu season can be challenging, but many people find relief without immediately turning to medication. Simple home remedies and natural treatments can help ease symptoms, support recovery, and keep you more comfortable as your body heals. Many patients successfully manage cold and flu symptoms at home, but knowing when symptoms can be managed safely—and when to seek medical care for cold or flu symptoms—is especially important. Below is a guide to cold and flu home remedies, natural immune support, and signs it may be time to connect with a provider through Elliot VirtualER for online care.

Home Remedies for Cold and Flu Relief

Stay hydrated

Drinking plenty of fluids—such as water, herbal teas, and clear broths—helps keep your throat moist and loosens mucus, making congestion easier to manage. Staying well hydrated is one of the simplest natural remedies for cold symptoms. It’s best to avoid caffeine and alcohol while you’re sick, as they can contribute to dehydration.

Sleep

Giving your body time to rest is one of the most important steps in recovery. Sleep allows your immune system to focus its energy on fighting the infection and can help shorten the duration of symptoms.

Steam inhalation

Breathing in steam can help relieve nasal congestion and soothe irritated airways. This can be done by inhaling steam from a bowl of hot water or by using a vaporizer for a safer, more consistent option. Some people find that adding eucalyptus oil provides additional relief.

Saltwater gargles

Gargling with warm salt water may reduce throat discomfort and swelling. Mixing about half a teaspoon of salt into a cup of warm water and gargling several times a day can help soothe a sore throat.

Honey and Lemon

Honey has natural antibacterial properties and can coat and soothe an irritated throat. Combined with lemon, which provides vitamin C, it makes a comforting warm drink. Add a spoonful of honey and a squeeze of fresh lemon juice to warm water.
Note: Honey should not be given to children under one year of age due to the risk of botulism.

Ginger tea

Ginger is known for its anti-inflammatory properties and may help ease sore throats and inflammation. Fresh ginger slices boiled in water make a simple tea, and adding honey can improve both flavor and comfort.

Chicken soup

Chicken soup is more than just a comfort food. The warmth and hydration help soothe the throat and loosen congestion, while the broth, vegetables, and protein provide nutrients that support your immune system during recovery.

Vitamin C

Foods like citrus fruits, berries, and leafy greens are rich in vitamin C and may help support immune function. Supplements can be considered if dietary intake is low.

Stop the spread of colds and flus

Wash your hands to remove germs and stop transmission. 

Viruses spread when you touch contaminated surfaces and then touch your face (eyes, nose, mouth). Handwashing physically rinses these germs away. You can use soap and water or an alcohol-based hand sanitizer. Washing your hands regularly also prevents you from spreading germs to others and keeps you from picking up new ones.

Stay Home

If you are sick, stay home. Please do not go out in public when you have a fever as it can spread the virus throughout our community.

When to Seek Help for Cold & Flu

Home remedies can be effective for mild cold and flu symptoms, but sometimes medical care is necessary. If symptoms feel severe, worsen, or don’t improve as expected, it may be time to speak with a healthcare provider.

• High fever: If your fever reaches 103°F (39.4°C) or higher
• Shortness of breath: Difficulty breathing, wheezing, or chest pain
• Dehydration: If you cannot keep fluids down or are experiencing signs of dehydration (dizziness, dry mouth, reduced urination)
• Symptoms persist beyond 10 days: If you’re not improving or symptoms worsen
• Underlying health conditions: Individuals with chronic conditions such as asthma, diabetes, or heart disease.

^{This content is for educational purposes and is not a substitute for professional medical advice. If you have concerns about your symptoms, consult a healthcare provider. If you are experiencing a life threatening emergency, please call 911 for help.}