Having a cold can be discomforting and disruptive to our daily lives. While it is essential to give our bodies time to heal, there are remedies available that can help speed up the recovery process. In this article, we will explore various strategies and remedies that can assist in getting rid of a cold fast, as well as those to avoid for a quicker recovery.

Stay Hydrated:

Keeping the body hydrated is crucial when fighting a cold. Drinking plenty of fluids such as water, herbal tea, and warm soups can help loosen congestion, soothe irritated membranes, and prevent dehydration . Additionally, staying hydrated can help improve overall immune system function.

Rest and Sleep:

Getting adequate rest and sleep is vital for allowing the body to recover quickly. When we rest, our immune system can focus on fighting the cold virus effectively. Aim for 7-9 hours of quality sleep per night .

Rest and Sleep

Vitamin C:

Increasing vitamin C intake may help in reducing the duration and severity of a cold. Citrus fruits, berries, leafy greens, and supplements are excellent sources of this essential nutrient .

Nasal Irrigation:

Nasal irrigation is a technique that involves flushing out nasal passages with sterile saline solution. This process can help alleviate congestion, reduce inflammation, and flush away viruses and allergens . Various devices and solutions are available for nasal irrigation.

Warm Steam Inhalation:

Inhaling warm steam from a bowl of hot water or using a steam vaporizer can help moisten nasal passages, relieve congestion, and ease breathing discomfort . This remedy is especially effective for clearing sinus congestion.

Remedies to Avoid:


Colds are viral infections, and antibiotics are ineffective against viruses. Overuse of antibiotics can lead to antibiotic resistance and should only be used when prescribed by a healthcare professional .

Over-the-Counter (OTC) Cough and Cold Medications for Children:

Many OTC cough and cold medications contain ingredients that may not be safe or effective for young children. Consult a pediatrician before giving any medication to children under the age of 4 .

Excessive Exercise:

While light exercise can be beneficial for boosting the immune system, intense workouts can put unnecessary strain on the body and delay the recovery process. Listen to your body and choose moderate exercises during the healing period .

Excessive Exercise

Combating a cold requires patience, rest, and appropriate self-care. Incorporating remedies like staying hydrated, getting enough rest, boosting vitamin C intake, nasal irrigation, and steam inhalation can aid in alleviating symptoms and getting rid of a cold quickly. However, it is crucial to avoid remedies such as antibiotics without proper prescription, OTC cough and cold medications for young children, and excessive exercise that may hinder recovery. By adopting these strategies and avoiding ineffective remedies, individuals can support their body’s healing process and bounce back to good health swiftly.


  1. Mayo Clinic, Cold Remedies: What works, what doesn't
  2. National Sleep Foundation, How Much Sleep Do We Really Need?
  3. Harvard School of Public Health, Vitamin C
  4. National Center for Complementary and Integrative Health, A Natural Relief for Cold Symptoms
  5. Cleveland Clinic, Steam Therapy for Sinus Congestion
  6. Centers for Disease Control and Prevention, Antibiotic Prescribing and Use in Doctor's Offices
  7. American Academy of Pediatrics, Treating Coughs and Colds in Children
  8. WebMD, Exercise When You Have a Cold?