Before you start
- Fluids
- Pain relief such as paracetamol or ibuprofen, if suitable for you
- Tissues
Cold or something else?
A cold comes on gradually with a blocked or runny nose, sneezing, a sore throat, a mild cough and sometimes a slight temperature. You can usually carry on with daily life.
Flu comes on suddenly with a high temperature, aching body, exhaustion and chills that can put you in bed. COVID-19 and other infections can look similar, so follow your local testing advice if you’re unsure.
Method 1 Look after yourself
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Step 1: Rest
Get extra sleep and take it easy. Stay home from work or school if you have a temperature or feel unwell.
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Step 2: Drink plenty of fluids
Water, warm drinks, soups and diluted juice help prevent dehydration and loosen mucus. Your urine should be pale yellow.
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Step 3: Eat what you can
Simple, nourishing food such as soup, fruit and porridge is fine. Don’t worry if your appetite is low for a day or two.
Method 2 Ease the symptoms
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Step 1: Relieve aches and fever
Paracetamol or ibuprofen can ease headaches, aches and a raised temperature. Follow the dose on the pack, and check with a pharmacist if you have other conditions, are pregnant or take other medicines. Don’t give aspirin to children under 16.
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Step 2: Soothe a sore throat
Sip warm water with honey and lemon, suck lozenges or ice chips, or gargle with warm salt water (adults and older children). Never give honey to babies under 1 year old.
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Step 3: Clear a blocked nose
Breathe in steam from a hot shower, use saline nose drops or spray, and raise your head with an extra pillow at night. Adults can use decongestants for a few days only; check the label, as they’re not suitable for young children or people with some conditions.
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Step 4: Calm a cough
Warm drinks and honey help. Cough medicines have limited evidence, and many aren’t suitable for young children.
Method 3 Avoid spreading it
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Step 1: Wash your hands
Wash with soap and water often, especially after blowing your nose.
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Step 2: Catch it, bin it
Cough and sneeze into a tissue, throw it away, then wash your hands. Use your elbow if you have no tissue.
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Step 3: Keep your distance
Avoid close contact with babies, older people and anyone with a weak immune system while you’re ill.
Troubleshooting
My cough won’t go away
A cough can linger for up to 3 weeks after a cold. See a doctor if it lasts longer, you’re breathless, or you have chest pain.
My ears hurt
Colds can cause ear pain. Pain relief usually helps; see a doctor if it’s severe, there’s discharge, or it lasts more than a few days.
My sinuses are painful
Sinusitis often follows a cold and usually clears within 2–3 weeks. Steam and pain relief help; see a doctor if it’s severe or doesn’t improve.
Frequently asked questions
How long does a cold last?
Usually about a week, sometimes up to 10 days in adults and longer in children. A cough can linger longer.
Does vitamin C cure a cold?
No. Taking it regularly may slightly shorten colds for some people, but it doesn’t cure them.
When can I go back to work or school?
When you no longer have a high temperature and feel well enough for normal activities.
Summary
Rest, drink plenty of fluids, and use paracetamol or ibuprofen if suitable. Soothe your throat with warm drinks and honey (never for babies under 1), and ease a blocked nose with steam or saline. Wash your hands to avoid spreading it, and see a doctor if you get worse, struggle to breathe, or it lasts more than 3 weeks.