Flu care at home
Feeling better, one small step at a time
Ten comfort measures for adults, a plain-language look at supplements, and practical guidance for caring for a sick child. Use it alongside, not instead of, advice from your own healthcare provider.
10 ways to feel better
Easy, low-cost comfort measures for most healthy adults
Fever, aches, fatigue and a runny nose are signs your body is fighting the virus. None of these tips cures the flu or replaces the vaccine. They make the days easier while your immune system does its work.
Drink more than you think you need
Fever and sweating pull water out of you. Water, herbal tea and clear broth keep you hydrated and help thin mucus. Pale yellow urine is a good sign you are keeping up. Cut back on alcohol and heavy caffeine, which can leave you drier.
Let yourself rest
Fighting an infection takes real energy. Sleep when you can, clear your schedule where possible and save workouts for after you feel normal again.
Sip warm broth or chicken soup
Warm liquids replace fluid and salt lost to fever, soothe a scratchy throat and make congestion feel looser.
Gargle with salt water
Stir one-quarter to one-half teaspoon of salt into a glass of warm water. Gargle for about 30 seconds, then spit it out. Do this a few times a day for a sore throat.
Stir honey into warm tea
A spoonful in warm tea or lemon water can calm a cough and coat an irritated throat. Honey is not a flu treatment, and it should never be given to a baby under 12 months.
Run a clean humidifier
Dry indoor air can make coughing and throat irritation worse. Moist air helps. Clean and dry the machine as the maker directs so mold and bacteria do not build up.
Take a steamy shower
Warm steam loosens thick mucus and can open a stuffy nose for a while. Keep your face out of the direct stream of very hot water.
Prop your head up at night
Lying flat lets mucus pool. An extra pillow can help you drain and breathe more easily. Go back to your usual pillow setup once you recover. This is for adults and older children, not babies.
Go easy on essential oils
A diluted scent like eucalyptus or peppermint may feel pleasant when you are stuffy, but no oil has been shown to treat the flu. Never swallow them, put them in your nose or apply them undiluted to skin, and keep them away from children and pets.
Think carefully about supplements
Plenty of products promise immune support. The evidence is thin for most of them, and some have real downsides. See the next section for a plain-language summary.
Supplements and herbs
What the research says, in plain terms
The National Center for Complementary and Integrative Health (NCCIH), part of the National Institutes of Health, says no complementary approach has been shown to help with the flu itself. For colds, results are mixed. Here is where the main products stand.
Zinc
Zinc lozenges or syrup may shorten a cold in adults, mostly when started early. It has not been shown to help with flu. Bad taste and nausea are common, and long-term high doses can cause other problems.
Avoid zinc nasal gels and swabs. They can cause a loss of smell that may be permanent.
Vitamin C
For most people it does not prevent colds and shortens them only slightly. Starting it after you are sick does not change how long or how bad a cold is. Large doses can cause diarrhea and stomach cramps.
Elderberry
It has been studied for flu, but NCCIH finds the evidence insufficient to say whether it works.
Echinacea
Reviews have not convincingly shown a benefit for colds. Products vary a lot from brand to brand. Some people are allergic, and one study in children linked it to more rashes.
Vitamin D
Evidence is insufficient for flu and colds. If you are curious about your level, ask your provider about a blood test rather than guessing at a dose.
Probiotics
Some studies suggest probiotics may slightly reduce how many colds people get and how long they last, but the evidence is low quality. Nothing shows a benefit for flu.
Before you buy anything
- Tell your doctor and pharmacist about every supplement you take. Some interact with prescription medicines.
- If you use a neti pot or nasal rinse, use only distilled, sterile or previously boiled and cooled water. Tap water can carry organisms that cause rare but serious infections.
- Nothing here replaces the flu vaccine. NCCIH calls vaccination the best protection against flu.
Summary based on NCCIH guidance on colds and flu. That page was last updated in 2016, so newer studies may exist.
Flu care for kids
Comfort, safe habits and when to call the doctor
Seeing your child sick is stressful. Most flu cases in healthy kids get better at home. The goal is comfort, fluids and watching for signs that something more is going on.
Do not chase every fever
A fever is usually harmless and often means the immune system is working. Focus on how your child is acting. A child who plays, smiles and interacts after medicine for discomfort is showing a good sign.
Fluids first
Offer water, diluted juice, broth or electrolyte drinks in small, frequent sips. Dress your child in light clothing and keep the room comfortable rather than bundling them up.
Ease congestion before bed
Saline drops or spray, extra fluids and a clean humidifier can help. If you use a nasal rinse, use only distilled, sterile or boiled and cooled water. For older children, an extra pillow may help. For babies, do not use pillows or prop them up. Follow safe-sleep guidance.
Honey for a nighttime cough
A little honey may ease nighttime coughing in children over 1 year old. Never give honey to a baby under 12 months because of the risk of infant botulism.
Ask before giving medicine or supplements
Children need different amounts than adults. Check with your pediatrician or pharmacist before giving any supplement or herb, and follow the product label or your doctor's directions for fever and pain medicine, which are dosed by weight. Do not give aspirin to a child or teen with flu symptoms.
Keep them home and rested
Rest, quiet activities and extra snuggles are real treatment. Children can usually return to school or daycare when they have been fever-free for at least 24 hours without fever medicine and are improving overall.
Call your pediatrician right away if your child
- Is under 3 months old and has a temperature of 100.4°F (38°C) or higher.
- Has a temperature that repeatedly rises above 104°F (40°C), at any age.
- Is under 2 and has a fever lasting more than 24 hours, or is 2 or older with a fever lasting more than 3 days.
- Looks very ill, is unusually drowsy or very fussy, or still acts sick after the fever comes down.
- Has a stiff neck, severe headache, severe sore throat or ear pain, breathing difficulty, an unexplained rash, or repeated vomiting or diarrhea.
- Has an immune problem, a heart condition or a history of seizures, or seems to be getting worse.
Call 911 or go to the ER if your child is struggling to breathe, has bluish lips or face, or is very hard to wake.
Guidance adapted from the American Academy of Pediatrics (HealthyChildren.org).
Save on flu shots
Get vaccinated for less
The best way to avoid a sick week is not to catch the flu in the first place. If your flu shot is not covered, compare prices at nearby pharmacies with RxGo.
Prices vary by pharmacy, location and vaccine, and can change. Check current pricing before you go.
When it is more than home care
Know when to call your provider
Antiviral medicine works best early
Prescription antivirals can shorten the flu by about a day and may reduce complications, and they work best when started within two days of the first symptoms. The CDC recommends early treatment for people at higher risk, such as those with asthma, diabetes or heart disease. Antibiotics do not treat flu because it is a virus.
Staying home
The CDC advises staying home until, for at least 24 hours, your symptoms are improving overall and you have had no fever without using fever-reducing medicine.
Prescribed an antiviral or another medicine? The free RxGo app helps you compare prices on that and all your other prescriptions.
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