Drink warm fluids (tea, broth, warm water)
Stay well-hydrated
Gargle with warm salt water
Use steam inhalation or a hot shower
Use a humidifier in your room
Try honey (1–2 teaspoons) for throat soothing
Avoid smoke and vaping
Avoid alcohol and very spicy foods
Reduce dairy if it seems to worsen symptoms
Practice saline nasal rinses or use saline spray if post-nasal drip is present
Treat allergies if applicable (consider antihistamines or nasal steroid sprays)
Use throat lozenges or hard candy to increase swallowing and saliva
Use an expectorant like guaifenesin if appropriate for you
Take acetaminophen or ibuprofen if you have throat discomfort or fever (if safe for you)
Sleep with your head elevated
Maintain good oral hygiene (brush, floss, consider tongue cleaning)
Seek urgent care if you have trouble breathing, severe throat swelling, inability to swallow, drooling, or high fever
See a clinician if symptoms last more than 2–3 weeks, are recurrent, or you have blood in phlegm, unexplained weight loss, or chest pain
Get evaluated for GERD if you have heartburn, sour taste, or worse symptoms when lying down (avoid late meals; consider GERD treatment if advised)