Drink warm liquids (tea, broth)
Stay well-hydrated with water throughout the day
Use steam inhalation or a warm shower
Gargle with warm salt water
Use saline nasal spray or rinse if post-nasal drip is present
Use a humidifier in your room
Avoid smoke, vaping, strong fragrances, and other irritants
Limit alcohol and very spicy or acidic foods if they worsen symptoms
Elevate your head when sleeping if symptoms are worse at night
Try honey (1–2 teaspoons) for throat irritation (avoid for children under 1 year)
Use throat lozenges or hard candy to increase saliva and reduce throat irritation
Consider an over-the-counter expectorant (guaifenesin) if mucus is thick
Consider an over-the-counter saline-based or menthol-based throat product for symptom relief
If allergies are likely, consider an OTC antihistamine or intranasal steroid (follow label directions)
Seek medical care if symptoms last more than 2–3 weeks
Seek medical care urgently if you have trouble breathing, chest pain, coughing up blood, severe sore throat, high fever, or unexplained weight loss