The flu hits you like a truck. One minute you’re fine, the next you’re burning up with fever, every muscle hurts, and you can barely lift your head off the pillow. While your immune system battles the virus, here’s how to manage the miserable symptoms.
These strategies won’t cure the flu faster, but they’ll help you feel considerably better while you recover.
Tackle Fever and Body Aches Together
Acetaminophen and ibuprofen are your best friends during the flu. They reduce fever and ease those deep muscle aches that make the flu so brutal.
I usually recommend ibuprofen first because it reduces inflammation along with pain. Take 400-600 mg every 6-8 hours with food. If your stomach is upset, acetaminophen is gentler—take it every 4-6 hours, but don’t exceed 3,000 mg in 24 hours.
Some people alternate between the two for stubborn fevers, but talk to a doctor before doing that regularly. And always check other medications you’re taking—many flu medicines already contain acetaminophen.
Hydration Fights Fever
Fever makes you sweat, which dehydrates you. Dehydration makes you feel worse and can slow recovery. Drink water, broth, herbal tea, or electrolyte drinks throughout the day.
A good rule is to drink enough that your urine stays light yellow. Dark urine means you need more fluids.
I had a patient last flu season who ended up in the emergency room mainly from dehydration. She felt too awful to drink anything for two days. Don’t let that happen—sip small amounts constantly even when you don’t feel like it.
Rest Is Not Optional
Your body needs enormous amounts of energy to fight off the flu virus. Trying to push through and maintain your normal schedule will only prolong your illness.
Take sick days. Cancel plans. Sleep as much as your body wants. Most people need 10-12 hours of sleep per day during the worst of the flu, plus naps.
The fatigue can last for weeks even after other symptoms improve. Don’t expect to bounce back to full energy right away.
Keep Your Room Comfortable
Run a humidifier to keep air moist, which helps with congestion and sore throat. Keep your room cool—around 68-70 degrees. Being too warm when you’re feverish makes you more uncomfortable.
Change sweaty sheets and pajamas regularly. Fresh, dry bedding helps you rest better.
Eat What You Can
You probably won’t feel hungry, and that’s normal. Don’t force big meals. Focus on easy-to-digest foods like soup, toast, crackers, or bananas when you can manage it.
Chicken soup isn’t just comfort food—the broth provides hydration, salt, and easy calories. The warm liquid soothes your throat.
Watch for Warning Signs
Most flu cases improve after 3-5 days of severe symptoms. If your fever lasts longer than three days, you’re having trouble breathing, you feel confused, or you’re getting worse instead of better, seek medical care immediately.
These could signal complications like pneumonia that need different treatment.
Be Patient with Recovery
The acute misery usually passes within a week, but full recovery takes 1-2 weeks for most people. The lingering fatigue is real—don’t push yourself too hard too soon.
Give your body the time and rest it needs to fully heal. Rushing back to normal activities often leads to relapse or prolonged recovery.
