Upper respiratory infections leave you coughing and congested for days, sometimes weeks. While your body fights off the virus, there are several practical steps you can take to breathe easier and quiet that nagging cough.
After treating thousands of URI cases, I’ve learned which strategies actually provide relief and which ones just waste your time and money.
Hydration Is Your First Line of Defense
Drinking plenty of fluids thins mucus so it drains more easily. Aim for at least 8-10 glasses of water daily. Warm liquids work especially well—herbal tea, broth, or warm water with honey and lemon all help soothe your throat while keeping you hydrated.
I had a patient last month who wasn’t getting better after ten days. When we talked about his fluid intake, he admitted he was barely drinking anything because swallowing hurt. Once he started sipping warm tea throughout the day, his congestion improved noticeably within 48 hours.
Steam and Humidity Work Wonders
Breathing in steam loosens thick mucus and soothes irritated airways. Take a hot shower and breathe deeply, or lean over a bowl of hot water with a towel over your head for 10-15 minutes several times daily.
Running a humidifier in your bedroom at night keeps your airways moist while you sleep. Dry air makes congestion worse and triggers coughing fits. Clean your humidifier regularly to prevent mold growth.
Saline Rinses Clear Things Out
Nasal saline rinses or sprays flush out mucus and irritants. You can use them as often as you want—they’re just salt water. Many people find relief using a neti pot or squeeze bottle twice daily.
The key is using distilled or previously boiled water, never straight from the tap. Mix in the saline packet according to directions.
Elevate Your Head at Night
Sleeping with your head elevated on extra pillows helps mucus drain instead of pooling in your throat. This reduces nighttime coughing and helps you actually get some rest.
Propping up just your head isn’t enough—you need to elevate your upper body from the waist up for the best results.
Honey Soothes Coughs Naturally
A spoonful of honey before bed can quiet coughs as effectively as over-the-counter cough syrup. It coats your throat and has natural antimicrobial properties.
Just don’t give honey to children under one year old due to botulism risk.
Over-the-Counter Options
Guaifenesin helps thin mucus so you can cough it up more easily. Take it with plenty of water for best results.
For dry, hacking coughs that keep you awake, dextromethorphan (look for DM on the label) can provide temporary relief.
Decongestants like pseudoephedrine help if you’re really stuffed up, but they can make you jittery. Skip the evening dose if they keep you awake.
What Actually Doesn’t Help
Antihistamines can actually thicken mucus and make congestion worse unless you’re also dealing with allergies. Antibiotics won’t help URI symptoms since they’re caused by viruses.
Give It Time
Most URIs improve within 7-10 days. If your symptoms last longer than two weeks, worsen after initially improving, or you develop high fever or difficulty breathing, it’s time to seek medical evaluation through telemedicine or in-person care.
