Reach for a cup of tea

When you have a sore throat, you might find yourself reaching for a steaming cup of tea. For many people, there’s something soothing about the warmth, flavor, and aroma of tea and herbal infusions. Some blends may be especially helpful for relieving your symptoms.

What are the benefits of drinking tea when you have a sore throat?

Even if you’re not typically a tea drinker, a warm cup of tea might make a comforting addition to your day when you have a sore throat. It has several potential benefits.

For example, many teas contain antioxidants. These compounds can help your body fight off illnesses, such as colds and other viruses. They may boost your immune system and promote healing. Antioxidants also help with healing tissue. Some teas and herbal blends provide anti-inflammatory effects that may help reduce pain and swelling.

Drinking fluids can keep your throat moist and reduce your risk of dehydration. This may help reduce irritation and pain in your throat. According to the Mayo Clinic, warm liquids in particular can help soothe a sore throat.

Tea also provides a perfect vehicle for honey, a natural antibacterial and soothing sore throat agent. According to information published in Canadian Family PhysicianTrusted Source, honey might help ease the symptoms of a cold. It might even work better than diphenhydramine (Benadryl), an antihistamine used to treat cold and allergy symptoms. Honey should not be given to children under a year because of the danger of infantile botulism.

What are the best teas to drink for a sore throat?

What types of teas and herbal infusions are the best to drink when you’re trying to soothe that sore throat? There are many varieties that may provide relief and comfort. Consider trying one of these options.

1. Slippery elm tea

Slippery elm is an herb that’s been used as a natural remedy for centuries. It contains a substance called mucilage, which turns into a gel-like matter when mixed with water. When you drink slippery elm tea, that gel can help coat your throat, which may soothe and protect it when it’s sore. One small study reported in the Journal of Investigational Biochemistry found that participants rated slippery elm tea as more soothing than decaffeinated orange pekoe tea.

2. Licorice root tea

Like slippery elm tea, licorice root tea is a common alternative remedy for sore throats, reports the Mayo Clinic. You can sip a cup or try gargling it. To gargle licorice tea, prepare a cup following the package directions. Let it cool to a comfortable temperature. Then gargle it for several seconds before spitting it out.

Licorice root can be dangerous in large quantities, especially if you have certain health conditions. Talk to your doctor before trying licorice root tea.

3. Horehound tea

Horehound is an antioxidant-rich herb with anti-inflammatory properties. It’s traditionally been used as a remedy for sore throats and colds. It also works like a mild cough expectorant, so if you’re having issues with mucus buildup, horehound tea might be helpful. Look for horehound tea at your local pharmacy or health food store. There are no current studies on the medicinal use of horehound.

4. Chamomile tea

Chamomile tea is a fan favorite among many tea lovers. Not only is it one of the most widely available herbal teas, it’s also one of the oldest known herbal remedies.

Many studies have examined the potential benefits of chamomile for treating a variety of conditions. According to the authors of a review article in Molecular Medicine Reports, evidence suggests it may help lubricate your throat, which may be useful in warding off hoarseness and pain. Chamomile tea is known to have anti-inflammatory properties to reduce swelling and redness. Chamomile also has antioxidant properties which are helpful for tissue repair and health. The antispasmodic action of chamomile might also reduce cough.

If your sore throat is caused by a cold, chamomile may relieve some of your other cold symptoms as well. Even if you’re not up for drinking it, inhaling chamomile steam might be helpful.

5. Turmeric tea

Turmeric is a member of the ginger family. It’s often sold as a spice, dried and ground into a bright yellow powder. You can also prepare and drink it as a tea. Look for turmeric tea bags or add ground turmeric to boiling water, simmer it for several minutes, and strain it into a cup. Feel free to add honey to sweeten it.

According to research published in the Indian Journal of Research in Homoeopathy, turmeric has potent antioxidant, anti-inflammatory, and antiseptic properties. It might help provide relief from throat pain or irritation.

6. Green tea

Green tea is a rich source of antioxidants. It also has natural anti-inflammatory properties. Some believe that gargling green tea can help relieve a sore throat. In a study reported in Anesthesiology and Pain MedicineTrusted Source, scientists found that gargling green tea helped ward off sore throat symptoms in postoperative patients. Green tea has numerous other health benefits that may improve overall functioning and healing.

If you want to give this method a try, brew up a cup of green tea. Let it cool to a comfortable temperature. Then gargle it for several seconds before spitting it out. You can repeat this process 2–3 times as needed.

7. Combination teas

There are several commercial products that mix many of the herbs specific for throat soothing and coating.

What are the risks of drinking tea for a sore throat?

Before you try any type of herbal remedy, it’s best to check with your doctor. Some herbs can interact with medications that you might be taking. Some herbs can also be dangerous if you have certain health conditions or consume too much of them. For example, licorice root tea can be toxic if you drink too much of it. Herbs are not regulated by the Food and Drug Administration, and they can be contaminated or even have ingredients that differ from what’s on the label. If you choose herbs from reliable sources, it tends to be safer.

Your doctor can help you understand the potential risks of taking certain herbs, including possible drug interactions and other side effects.

You should also seek professional medical attention if your sore throat:

• lasts more than a week
• is getting worse
• is accompanied by other symptoms, such as fever, chills, nausea, or vomiting

If you have a sore throat, sipping a warm cup of tea might help soothe it. In some cases, gargling cool tea may also help provide relief. Don’t forget to add a drizzle or two of honey to help make the tea even more comforting.

If your abdomen sometimes feels swollen and uncomfortable, you’re not alone. Bloating affects 20–30% of people (rx).

Many factors may trigger bloating, including food intolerances, a buildup of gas in your gut, imbalanced intestinal bacteria, ulcers, constipation, and parasitic infections (rx,rx, rx, rx)

Traditionally, people have used natural remedies, including herbal teas, to relieve bloating. Preliminary studies suggest that several herbal teas may help soothe this uncomfortable condition (rx).

Here are 8 herbal teas to help reduce bloating.

1. Peppermint

In traditional medicine, peppermint (Mentha piperita) is widely recognized for helping soothe digestive issues. It has a cool, refreshing flavor (rx, rx).

Test-tube and animal studies suggest that plant compounds called flavonoids found in peppermint may inhibit the activity of mast cells. These are immune system cells that are abundant in your gut and sometimes contribute to bloating (rx, rx).

Animal studies also show that peppermint relaxes the gut, which may relieve intestinal spasms — as well as the bloating and pain that can accompany them (rx).

Additionally, peppermint oil capsules may alleviate abdominal pain, bloating, and other digestive symptoms ( rx).

Peppermint tea hasn’t been tested for bloating. However, one study found that a single tea bag supplied six times more peppermint oil than a serving of peppermint leaf capsules. Therefore, peppermint tea may be quite potent ( rx).

You can buy single-ingredient peppermint tea or find it in tea blends formulated for stomach comfort.

To make the tea, add 1 tablespoon (1.5 grams) of dried peppermint leaves, 1 tea bag, or 3 tablespoons (17 grams) of fresh peppermint leaves to 1 cup (240 ml) of boiled water. Let it steep for 10 minutes before straining.

 Test-tube, animal, and
human studies suggest that flavonoids and oil in peppermint may relieve
bloating. Thus, peppermint tea may have similar effects.

2. Lemon balm

Lemon balm (Melissa officinalis) tea has a lemony scent and flavor — along with hints of mint, as the plant is in the mint family.

The European Medicines Agency notes that lemon balm tea may relieve mild digestive issues, including bloating and gas, based on its traditional use (rx, rx).

Lemon balm is a key ingredient in Iberogast, a liquid supplement for digestion that contains nine different herbal extracts and is available in North America, Europe, and other regions, as well as online.

This product may decrease abdominal pain, constipation, and other digestive symptoms, according to several human studies (erx, rrx, rx, rx).

However, lemon balm or its tea hasn’t been tested alone for its effects on digestive issues in people. More research is needed.

To make the tea, steep 1 tablespoon (3 grams) of dried lemon balm leaves — or 1 tea bag — in 1 cup (240 ml) of boiled water for 10 minutes.

Traditionally, lemon balm
tea has been used for bloating and gas. Lemon balm is also one of nine herbs in
a liquid supplement shown effective for digestive issues. Human studies of
lemon balm tea are needed to confirm its gut benefits.

3. Wormwood

Wormwood (Artemisia absinthium) is a leafy, green herb that makes a bitter tea. It’s an acquired taste, but you can soften the flavor with lemon juice and honey.

Due to its bitterness, wormwood is sometimes used in digestive bitters. These are supplements made of bitter herbs and spices that may help support digestion (rx).

Human studies suggest that 1-gram capsules of dried wormwood may prevent or relieve indigestion or discomfort in your upper abdomen. This herb promotes the release of digestive juices, which can help optimize healthy digestion and decrease bloating (rx).

Animal and test-tube studies report that wormwood may also kill parasites, which can be a culprit in bloating ( rx).

However, wormwood tea itself hasn’t been tested for anti-bloating effects. More research is necessary.

To make the tea, use 1 teaspoon (1.5 grams) of the dried herb per cup (240 ml) of boiled water, steeping for 5 minutes.

Notably, wormwood shouldn’t be used during pregnancy, as it contains thujone, a compound that can cause uterine contractions (rx).

Wormwood tea may
stimulate the release of digestive juices, which may help relieve bloating and
digestive issues. That said, human studies are needed.

4. Ginger

Ginger tea is made from the thick roots of the Zingiber officinale plant and has been used for stomach-related ailments since ancient times (rx).

Human studies suggest that taking 1–1.5 grams of ginger capsules daily in divided doses may relieve nauseaf ( rx).

Additionally, ginger supplements may speed up stomach emptying, relieve digestive upset, and reduce intestinal cramping, bloating, and gas (rx, rx).

Notably, these studies were done with liquid extracts or capsules rather than tea. While more research is needed, the beneficial compounds in ginger — such as gingerols — are also present in its tea (rx).

To make tea, use 1/4–1/2 teaspoon (0.5‒1.0 grams) of coarsely powdered, dried ginger root (or 1 tea bag) per cup (240 ml) of boiled water. Steep for 5 minutes.

Alternately, use 1 tablespoon (6 grams) of fresh, sliced ginger per cup (240 ml) of water and boil for 10 minutes, then strain.

Ginger tea has a spicy flavor, which you can soften with honey and lemon.

Studies suggest that
ginger supplements may relieve nausea, bloating, and gas. Ginger tea may offer
similar benefits, but human studies are needed.

5. Fennel

The seeds of fennel (Foeniculum vulgare) are used to make tea and taste similar to licorice.

Fennel has traditionally been used for digestive disorders, including abdominal pain, bloating, gas, and constipation (rx).

In rats, treatment with fennel extract helped protect against ulcers. Preventing ulcers may reduce your risk of bloating (rx, rx).

Constipation is another contributing factor in some cases of bloating. Therefore, relieving sluggish bowels — one of fennel’s potential health effects — may also resolve to bloat (rx).

When nursing-home residents with chronic constipation drank 1 daily serving of an herbal tea blend made with fennel seeds, they had an average of 4 more bowel movements over 28 days than those drinking a placebo (rx).

Still, human studies of fennel tea alone are needed to confirm its digestive benefits.

If you don’t want to use tea bags, you can buy fennel seeds and crush them for tea. Measure 1–2 teaspoons (2–5 grams) of seeds per cup (240 ml) of boiled water. Steep for 10–15 minutes.

Preliminary evidence
suggests that fennel tea may protect against factors that increase bloating
risk, including constipation and ulcers. Human studies of fennel tea are needed
to confirm these effects.

6. Gentian root

Gentian root comes from the Gentiana lutea plant, which bears yellow flowers and has thick roots.

The tea may initially taste sweet, but a bitter taste follows. Some people prefer it mixed with chamomile tea and honey.

Traditionally, gentian root has been used in medicinal products and herbal teas formulated to aid bloating, gas, and other digestive issues (rx).

Additionally, gentian root extract is used in digestive bitters. Gentian contains bitter plant compounds — including iridoids and flavonoids — that stimulate the release of digestive juices and bile to help break down food, which may relieve bloating (rx, rx, rx).

Still, the tea hasn’t been tested in humans — and it’s not advised if you have an ulcer, as it can increase stomach acidity. Thus, more research is needed (rx).

To make the tea, use 1/4–1/2 teaspoon (1–2 grams) of dried gentian root per cup (240 ml) of boiled water. Steep for 10 minutes.

Gentian root contains
bitter plant compounds that may support good digestion and relieve bloating and
gas. Human studies are needed to confirm these benefits.

7. Chamomile

Chamomile (Chamomillae romanae) is a member of the daisy family. The herb’s small, white flowers look like miniature daisies.

In traditional medicine, chamomile is used to treat indigestion, gas, diarrhea, nausea, vomiting, and ulcers (rx, rx).

Animal and test-tube studies suggest that chamomile may prevent Helicobacter pylori bacterial infections, which are a cause of stomach ulcers and associated with bloating (rx, rx).

Chamomile is also one of the herbs in the liquid supplement Iberogast, which has been shown to help decrease abdominal pain and ulcers (rx, rx).

Still, human studies of chamomile tea are needed to confirm its digestive benefits.

Chamomile flowers contain the most beneficial components, including flavonoids. Inspect dried tea to ensure it’s made from flower heads rather than leaves and stems (rx, rx).

To make this pleasant, slightly sweet tea, pour 1 cup (240 ml) of boiled water over 1 tablespoon (2–3 grams) of dried chamomile (or 1 teabag) and steep for 10 minutes.

In traditional medicine,
chamomile has been used for indigestion, gas, and nausea. Preliminary studies
suggest that the herb may fight ulcers and abdominal pain, but human studies are
needed.

8. Angelica root

This tea is made from roots of the Angelica archangelica plant, a member of the celery family. The herb has a bitter flavor but tastes better when steeped with lemon balm tea.

Angelica root extract is used in Iberogast and other herbal digestive products. The herb’s bitter components may stimulate digestive juices to promote healthy digestion (rx).

Additionally, animal and test-tube research note that angelica root may relieve constipation, which is a culprit in bloating (rx, rx).

Overall, more human research with this root is needed.

Some sources claim that angelica root shouldn’t be used during pregnancy, as there isn’t enough information on its safety. You should always consult your doctor before using any herb during pregnancy or while breastfeeding to ensure proper care (rx).

A typical serving of angelica tea is 1 teaspoon (2.5 grams) of dried root per cup (240 ml) of boiled water. Steep for 5 minutes.

Angelica root contains
bitter compounds that may stimulate the release of digestive juices. Human
studies are needed to confirm whether its tea has anti-bloating benefits.

Traditional medicine suggests that several herbal teas may reduce abdominal bloating and relieve digestive upset.

For example, peppermint, lemon balm, and wormwood are used in digestive products that have shown preliminary benefits against bloating. Still, human studies are needed on individual teas themselves.

That said, herbal tea is a simple, natural remedy you can try for bloating and other digestive issues.

Benefits of tea for a cough

Drinking tea when you have a cough may provide several benefits that can help you feel better. This includes the ability to:

• Soothe a sore throat. The warmth of a cup of tea can help to soothe a throat that feels raw or sore from coughing.
• Loosen up mucus. Warm fluids like tea can help to loosen or break up mucus. This can make it easier to cough up mucus.
• Provide other health benefits. The natural components in tea may have their own specific health benefits. These can include things like anti-inflammatory or antimicrobial properties.

Based on scientific evidence, the following seven teas may be especially helpful for easing your cough and the symptoms that go along with it.

1. Honey tea

You may have heard of using honey as a natural way to alleviate the symptoms of a cold. Along with helping to soothe a sore throat, honey can be equally effective at relieving the symptoms of a cough.

Studies in children have found honey to be very effective at relieving nighttime coughs and improving sleep. In fact, a 2007 study[rx] even found that honey was more effective than dextromethorphan, a cough medication, in relieving cough symptoms.

Remember not to give honey to children under 1 year of age. This is because of the risk of infant botulism, a severe form of food poisoning.

How to make

You can make honey lemon tea by adding 1 tablespoon of honey and 1 tablespoon of lemon juice to 1 cup of boiled water. If possible, try to use raw, organic honey.

Many different types of honey can be purchased at grocery stores, health stores, or even online.

Licorice root has been long been used in traditional medicine for a variety of conditions, including coughs, infections, and digestive problems.

Studies[rx] has indicated that licorice may be effective at stopping the growth of several species of bacteria, fungi, and even some viruses. It also appears to have[rx] both anti-inflammatory and antioxidant properties.

Additionally, a study in mice found that components in licorice could decrease cough frequency by between 30 and 78 percets[ rx]. The study also found that the licorice compounds can act as expectorants, which may help loosen up mucus.

Pregnant women should avoid using licorice root. Also, keep in mind that consuming large quantities of licorice root can potentially cause high blood pressure or drops in potassium levels.

How to make

If you’d like to make licorice root tea yourself, you can do the following:

• From dried licorice root: Add 1 tablespoon of chopped licorice root to 1 cup of water. Bring water to a boil. Boil for about 10 minutes, allowing to cool for several minutes afterward. Strain before serving.
• From premade tea: You can buy licorice root tea at your grocery store or local health store. You can also find it online. Be sure to follow the product directions to make the tea.

3. Ginger tea

Not only is ginger a popular ingredient in many foods and drinks, but it has a wide variety of health benefits as well. It’s often used as a remedy for several different health conditions, including asthma, nausea, and arthritis.

A wealth of [rx] has shown that ginger has strong anti-inflammatory and antioxidant properties. This may help to soothe an irritated throat and airways caused by coughing.

Another reason that ginger may be helpful for a cough is that it has components that can cause relaxation [rx] of airway muscles.

On top of that, according to a 2016 animal study [rx], ginger extract was found to significantly inhibit cough in guinea pigs.

Consuming too much ginger may have side effects such as abdominal discomfort, heartburn, and diarrhea. It may also interact with blood-thinning medications.

How to make

You can make ginger tea using fresh ginger or premade tea:

• From fresh ginger: Peel and thinly slice 3 one-inch pieces of ginger, adding to 4 cups of boiling water. Boil for about 15 minutes, and strain before drinking.
• From premade tea: There are many different ginger teas that can be purchased at grocery stores, health stores, or online. Follow the directions on the product to make the tea.

4. Marshmallow root tea

Marshmallow root has been used in herbal medicine for centuries to ease coughs, colds, and skin problems. Although it shares a similar name, it’s no longer used in the marshmallows that we eat as snacks.

Marshmallow root appears to act as an enzyme to help loosen mucus and inhibit bacteria. According to a 2009 [rx] in guinea pigs, marshmallow root has the ability to suppress coughs.

Additionally, a 2005 studyTrusted Source[rx] showed a reduction in cough symptoms in people using a cough syrup containing a blend of marshmallow, ivy, thyme, and aniseed.

Marshmallow root may affect the absorption of medications that you take orally. It’s best to use marshmallow root several hours before or after taking oral medications.

How to make

If you’d like to make tea from marshmallow root, you can do so in the following ways:

• From loose marshmallow root: Stir 1 tablespoon of marshmallow root into 1 1/2 cups of water. Cover and allow to steep for 6 to 8 hours. Strain before drinking. Unlike other teas, it’s best to drink marshmallow root tea at room temperature to get the most benefits for a cough.
• From premade tea: Several types of premade marshmallow root tea may be found in grocery stores, health food stores, or online. Be sure to follow the directions listed on the product.

5. Green tea

Green tea has long been consumed as a beverage. However, it’s also used for a wide variety of medicinal purposes, ranging from weight loss and headaches to improving alertness.

One study[rx] investigated gargling with green tea following a surgical procedure that required intubation. It was found that although green tea didn’t help with hoarseness, it did reduce coughing.

Green tea also may also be effective at inhibiting microbes. While studies are ongoing, antimicrobial activity, like that of green tea, may help stop the growth[rx] of some types of bacteria, viruses, or fungi.

Green tea is generally safe when consumed in moderate amounts. It does contain caffeine, wrxhich may make you feel jittery, or affect your sleep if it’s consumed close to bedtime.

How to make

There are several ways to make green tea:

• From leaves: Bring 1 cup of water to a boil. Remove from heat and allow to cool for about 1 minute. Steep 1 teaspoon of green tea leaves for about 3 to 5 minutes. Strain before drinking.
• From powder: Bring 1 cup of water to a boil. Remove from heat and allow to cool for about 1 minute. Soak 1 1/2 teaspoons of green tea powder in the water for about 3 minutes. Strain before drinking.
• From premade tea: A wide variety of premade green teas are available in stores or online.

6. Thyme tea

Thyme is an herb that’s often used as a spice during cooking. It also has an antimicrobial activity[rx] and may be beneficial for treating coughs.

A 2006 study[rx] investigated an extract of thyme and ivy in people with bronchitis. The extract was found to reduce coughing fits when compared to a placebo.

If you have an allergy to thyme or a related spice, avoid thyme tea.

How to make

In order to make thyme tea, follow the suggestions below:

• From fresh thyme: Pour 1 1/2 cups of boiling water over 3 fresh thyme sprigs, allowing to steep for about 5 minutes. Strain before drinking.
• From premade tea: Buy thyme tea at a grocery store, health store, or online, and follow the product instructions to brew the tea.

7. Peppermint tea

Peppermint is a member of the mint family. It’s been used throughout history for a variety of purposes, including treating the common cold, digestive problems, and headaches.

Some studiesTrusted Source has indicated that peppermint has antimicrobial, antioxidant, and pain-relieving properties. If you have a cold, the properties in peppermint tea may also help ease your clogged sinuses and make it easier for you to breathe.

How to make

If you’d like to make peppermint tea, follow the steps below:

• From fresh leaves: Add 15 peppermint leaves to 2 cups of boiled water, allowing to steep for about 5 minutes. Strain before drinking.
• From premade tea: Purchase peppermint tea at your local grocery, health store, or online. Follow the product instructions to make the tea.

Other home remedies for a cough

In addition to drinking tea, there are several other ways you can help ease a cough at home. For instance, you can:

• Drink other warm fluids. This can include broths and soups.
• Use a humidifier or take a hot shower. Breathing in more moisture may help soothe irritated airways and loosen mucus.
• Try a saltwater gargle. Gargling with salt water may help ease a throat that’s sore or irritated from coughing.
• Suck on cough drops or hard candy. Avoid giving these to young children, as they’re a choking hazard.
• Consider over-the-counter cough medications for acute coughs. However, you shouldn’t use these medications in children under 6 years old, as they can cause dangerous side effects.

When to see a doctor

See your doctor if you have a cough that:

• doesn’t go away after 3 weeks
• brings up mucus that’s thick or greenish-yellow in color
• is accompanied with a fever or shortness of breath
• is accompanied with swelling in the ankles or legs
• brings up mucus that’s pink or bloody
• causes choking or vomiting
• is accompanied with chest pain, difficulty breathing, or trouble swallowing
• includes other symptoms like facial swelling or hives

Although research is ongoing, several specific types of tea may help ease your cough and the symptoms that go along with it. Some popular choices include tea with honey, licorice root tea, and ginger tea.

Many coughs go away on their own. However, it’s important to see your doctor if your cough lasts longer than 3 weeks, you cough up green mucus, or have other symptoms, like fever and shortness of breath.

Does sweat help treat congestion?

You can attempt to “sweat out a cold” using various methods, including:

• inhaling warm steam
• visiting a sauna or steam room
• exercise

These activities may temporarily relieve nasal congestion because they help to loosen nasal mucus. However, it’s the exposure to warm, moist air or physical activity, not the actual sweat, that’s beneficial in this case.

Does hot steam help treat colds?

You may have heard that exposure to hot steam can help treat a cold. But does hot steam, such as what’s found in a hot shower or steam room, actually help?

A 2017 analysis of six trials found that being exposed to heated, humid air was neither harmful nor beneficial for people with the common cold.

Steam inhalation therapy may pose the risk of burning or scalding from steam or water that’s too hot.

Do saunas treat colds?

There isn’t enough evidence to determine if a sauna can treat colds.

If you do decide to visit a sauna, try to follow the safety tips below:

• Limit your sauna time to about 15 or 20 minutes.
• Avoid food or drinks that can cause dehydration, such as alcohol, caffeine, or salty foods. You can lose up to a fair amount of sweat from just a short sauna.
• Rehydrate after your sauna by drinking two to four glasses of cool water.
• Cooldown gradually after your sauna. Going directly from a hot sauna to a cold environment can put unnecessary stress on your body.
• If you feel unwell at any time during your sauna, leave and cool off.
• Do not use a sauna if you’re pregnant.

Is it safe to exercise with a cold?

It’s fine to try to get a workout in if you have a common cold. Exercise can temporarily relieve cold symptoms such as nasal congestion.

That said, you should always take into account how you’re feeling. If you’re feeling pretty bad, you should just take a day off. You also shouldn’t exercise if your symptoms include fever, congestion in your chest, or cough.

If you do choose to work out while sick, consider reducing the intensity or the length of your exercise. As always, you should remember to stay hydrated while working out.

How to recover from a cold

Follow the tips below to help yourself recover from the common cold:

• Rest up! Your body needs to fight off the illness. Try to get between 8 and 10 hours of sleep each night.
• Stay hydrated. Not only does this help your body fight your infection, but it can also loosen mucus. Warm liquids such as tea or broth can help soothe a scratchy throat. Try to avoid items that can cause dehydration, such as caffeine, alcohol, and salty foods.
• Use over-the-counter (OTC) medications to help relieve symptoms. Decongestants, pain relievers, and expectorants can help keep your symptoms under control. Be sure to follow the correct dosing guidelines.
• Gargle with saltwater if you have a sore throat. This can help reduce pain and swelling.
• Use a humidifier. Dry air can make your symptoms worse. Adding some moisture to the air can help keep your nasal passages moist and relieve congestion.

You may have heard that it’s beneficial to “sweat out a cold.” While exposure to heated air or exercise may help temporarily relieve symptoms, there’s little evidence to suggest that they can help treat a cold.

You’re best off fighting your cold by getting plenty of rest, staying hydrated, and taking OTC medications to relieve your symptoms. Your cold should resolve itself within 7 to 10 days.

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References