Managing the common cold – science-backed do’s and don’ts

Catching a cold isn’t exactly anyone's idea of fun. Whether you’re battling a runny nose, a persistent cough, or just feeling wiped out, it can make even the simplest things feel like an impossible task. Sound familiar?

The truth is, while there’s no magical cure for the common cold, there are tried-and-tested ways to manage your symptoms and speed up your recovery. Let's walk through the science-backed do's and don'ts that can help you feel better.

The do's – tried and tested ways to relieve cold symptoms

1.Stay hydrated

Your body needs fluids to function at its best, especially when you’re not feeling well. Staying hydrated can help you avoid dehydration, which is why sipping water, herbal teas, or clear soups should be your go-to. Bonus tip? Fruits and veggies with high water content, such as cucumber and watermelon, also count towards your fluid intake!

What about coffee? While caffeine often gets a bad reputation, moderate consumption (think 1–2 cups a day) won’t actually dehydrate you[sup]1[/sup], especially if you're used to it. It’s only if you drink too much coffee — around six cups or more — that dehydration can set in.[sup]2[/sup]  Aim for 1.5–2 litres of fluids daily (about 6–8 cups), and you’ll stay on track.[sup]3[/sup]

2. Catch those zzz’s

Ever feel like all you want to do when you’re run down is sleep? That’s your body asking for extra rest,  so that your immune system can ramp up its defences. Sleep is essential for rebuilding your immune defences[sup]4[/sup] —after all, fighting off a cold takes energy. Try and aim for 7–9 hours sleep each night, adding daytime naps if you need to.[sup]5[/sup]

3. Choose nourishing foods

It’s easy to lose your appetite when you’re unwell, but don’t skip out on nourishing foods, rich in immune-supporting vitamins, minerals and polyphenols. These include citrus fruits, brightly coloured fruits (such as mixed frozen berries) and vegetables (beetroot, carrots, peppers), tofu, broccoli, garlic, walnuts and turmeric.[sup]6[/sup] It's generally best to avoid heavy or greasy meals—with smaller, more frequent meals generally better tolerated when your immune system is working overtime. There is also research that shows a hot drink with lemon juice and honey may help soothe a sore throat.*

4. Consider a live bacterial supplement

Did you know that 70% of your immune system resides in your gut?[sup]7[/sup] That’s why your gut microbiome - a community of skilful bacteria living in your digestive tract -plays a vital role in preventing and fighting off infections.[sup]8[/sup]  

A review publication of 23 studies from the Cochrane Library on probiotics for preventing Upper Respiratory Tract Infections (URTIs) - including cold and flu[sup]9[/sup] - concluded that live bacterial supplements:
●    likely reduce the recurrence of URTIs by 41%
●    may reduce the duration of a URTI by more than a day
●    likely reduce the number of people needing antibiotics by 42%

Live bacterial strains like Lactobacillus rhamnosus, LGG® and Bifidobacterium lactis, BB-12®, the most published Lactobacillus and Bifidobacterium strains in the world, have been shown in clinical trials to help support upper respiratory health.[sup]10,11[/sup]

Supplementation with LGG® and BB-12® in healthy infants and adults has been clinically proven to result in fewer respiratory infections, and a reduced length and severity of URTI symptoms, compared to a placebo.[sup]10-11[/sup] It’s worth noting that not all live bacterial supplements are created equal, and it’s important to take the right strain, at the right time, in the right way to get the desired effect.

5. Gargle with saltwater*

This old-school remedy works! A simple mix of half a teaspoon of salt in warm water (about a glassful) may help soothe your sore throat.  Gargle once or twice a day and spit it out — just be sure not to swallow it.[sup]13[/sup]  

6. Try steam inhalations*

Are you congested and struggling to breathe through your nose? A steam inhalation could help loosen up mucus and ease stuffiness.  Pour hot water into a bowl, drape a towel over your head, and gently breathe in the moist air for 10–15 minutes. Don’t forget to let the water cool slightly before leaning over it—safety first.[sup]14[/sup]

7. Ask your pharmacist

Targeted relief from over-the-counter medications like decongestants, nasal sprays, vapour rubs or throat lozenges may also help.13 Just ask your pharmacist for guidance.

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The don’ts – what to avoid when you’ve got a cold

1. Don’t overdo it

Think you can “power through” work or a heavy gym session while nursing a fever? Maybe you should reconsider. Pushing yourself too hard could make you feel worse and even spread germs to others.[sup]15[/sup] Listen to your body and focus on rest—that’s the priority!

2. Steer clear of smoking and alcohol

Drinking alcohol can further dehydrate you, making it harder to recover, while smoking can irritate your throat and lungs, worsening symptoms like coughing. If you smoke, this might be the perfect time to cut back or quit.

3. Don’t forget hand hygiene

Colds are easily spread through touch, so make frequent hand washing a habit! Use soap and warm water especially after coughing or sneezing. Use tissues to trap germs when you cough and sneeze and bin those tissues immediately![sup]13[/sup]

4. Avoid germ exposure

Cold viruses are highly contagious. If someone near you is sneezing or coughing, give them space. Alternatively, if you’re the one under the weather, stay home if you can and limit visiting anyone elderly or with pre-existing medical conditions.

5. Avoid remedies that aren’t backed by science

Are you tempted to try a trendy cold remedy you’ve seen on social media? If it lacks science-backed evidence or sounds too good to be true, it probably is. Speak to your pharmacist or healthcare professional for advice if you’re unsure.

6. Don’t ignore persistent symptoms

If your symptoms steadily get worse, your fever doesn’t go away after three days, or your cold symptoms drag on for more than 10 days, or you have a cough for over 3 weeks, it’s time to see a doctor.[sup]13[/sup] If you feel short of breath or have chest pain, then don't delay, get in touch with your doctor straight away, especially if you have a chronic condition like asthma or diabetes.

Managing a cold doesn’t have to feel like a lost battle. Hydrate, rest, nourish your body, and follow science-backed methods to stay comfortable and recover quickly. And remember—when in doubt, always seek advice from a healthcare professional.

*Honey is not recommended in children under 1 year of age; Gargling with salt water and steam inhalation are not recommended for children.

References:

1.  National Centre for Biotechnology Information (NCBI) (2013) ‘PMC3886980’. 
2. Neuhäuser-Berthold, M., Beine, S., Verwied, S.C. and Lührmann, P.M. (1997) ‘Coffee consumption and total body water homeostasis as measured by fluid balance and bioelectrical impedance analysis’, Annals of Nutrition and Metabolism, 41(1), pp. 29–36.
3. NHS (2023) ‘Water, drinks, and nutrition’. 
4.  Besedovsky, L., Lange, T. and Born, J. (2012) ‘Sleep and immune function’, Pflügers Archiv - European Journal of Physiology, 463(1), pp. 121–137.
5. NHS (2024) ‘Insomnia’. 
6.  The Gut Health Doctor (2022) ‘10 foods to boost your gut-immune axis’. 
7. Wiertsema, S.P. et al. (2021) ‘Probiotics for colds and flu: A review’, Nutrients, 13(3), p. 886. DOI: 10.3390/nu13030886.
8. Wang, X., Li, Y., Zhang, Z. et al. (2021) 'Probiotics Regulate Gut Microbiota: An Effective Method to Improve Immunity' Molecules, 26, p.6076.
   
9.  Zhao, X., et al. (2022) ‘Probiotics for the prevention of acute upper respiratory tract infections’, Cochrane Database of Systematic Reviews, Issue 8, Art. No. CD006895.
10. Rautava, S., et al. (2009) ‘Probiotics and the immune system’, British Journal of Nutrition, 101, pp. 1722–1726.
11. Smith, T.J., et al. (2013) ‘Effects of probiotics on immune function’, British Journal of Nutrition, 109, pp. 1999–2007.
12. NHS (2024) ‘Sore throat’. 
13. NHS (2024) ‘Common cold’. 
14. NHS Fife (2017) ‘Steam inhalation leaflet’. 
15. American Lung Association (2020) ‘Can you exercise with a cold?’.