Think You May Have the Flu? Here’s How to Care for Yourself at Home

The last thing you want to do when you’re sick with the flu is crawl out of bed to go to the doctor’s office. That’s especially true if it means sitting in a cramped waiting room with other sick people. Fortunately, you probably don’t need to. 

Most people can treat flu symptoms at home with over-the-counter (OTC) treatments and home remedies. The vast majority of people will get better from the flu with no need for medical testing or prescription medication. These tips on flu self-care can help you recover faster.

What are the best over-the-counter medicines for the flu?

No OTC medication has been shown to decrease how fast the flu leaves your body. But taking these medications can ease your symptoms so that you feel better as you recover. 

NSAIDs

NSAIDs (nonsteroidal anti-inflammatory drugs) are medications like ibuprofen (Advil, Motrin). These help relieve fever, muscle aches, and sore throat. And they can be taken by children 6 months and older. 

They do have side effects, like heartburn and stomach ulcers. They can also sometimes cause kidney and heart problems. Because of this, they’re generally not recommended for people with kidney disease or high blood pressure, or older adults. 

Take the lowest dose possible for the shortest amount of time.

EXPERT PICKS: WHAT TO READ NEXT

• Recovery is easier when you know what to expect. Learn more about the stages of flu recovery and their timeline.

• Can you get the flu more than once in a season? Yes, it’s possible. Getting the flu shot each year is a good way to protect yourself. 

• Don’t let cost be a barrier to getting your flu shot. There are a few ways to get a free or low-cost flu shot near you.

Tylenol (acetaminophen)

Acetaminophen (Tylenol) is gentler on the stomach than NSAIDs. It works well to reduce fevers and body aches. It can be used in babies, children, and adults. 

Be careful not to take more than the recommended dose, which can possibly cause liver damage. There’s some evidence it can raise blood pressure when taken long term. So, it’s best to stick to short-term use. 

Decongestants

Oral decongestants — such as pseudoephedrine (Sudafed) — can help relieve stuffy nose from the flu. Pseudoephedrine is available without a prescription. But you’ll have to ask the pharmacist for it and provide a photo ID, as it’s stored “behind the counter.” 

Pseudoephedrine may have some unpleasant side effects like: 

• Jitteriness

• Shaking

• Trouble sleeping

• Rapid heartbeat

• Dry mouth

Decongestant nasal sprays — such as oxymetazoline (Afrin) — offer targeted relief of nasal congestion (stuffy nose). Be careful, though: They can actually worsen nasal congestion if used for more than 3 days in a row. 

Cough expectorants

Expectorants — such as guaifenesin (Mucinex) — will help loosen mucus when you have a wet cough. While it doesn’t speed up recovery, you may feel more comfortable if you’re able to cough everything up. 

Cough suppressants

If you have a dry, irritating cough, cough suppressants can temporarily help you cough less. An example is as dextromethorphan (Delsym). These are helpful if your cough is worse at nighttime and prevents you from sleeping. 

Antihistamines

Antihistamines are more commonly used for allergy symptoms. These include medications like diphenhydramine (Benadryl) or cetirizine (Zyrtec). But some people find them helpful to “dry out” mucus and temporarily improve a runny nose. 

Past trials suggest they’re only helpful on days 1 and 2 of illness. This means you need to take them early, right when symptoms first appear. 

Antihistamines can make you drowsy. This might help you get some rest if you’re having trouble sleeping due to flu symptoms. 

OTC medicines for children

Children can easily get dehydrated when they have the flu. So taking OTC pain medication may help them feel better long enough to drink fluids. As mentioned above, Tylenol (acetaminophen) is safe for children. Advil (ibuprofen) is safe for children over 6 months. 

For most children under age 12, the potential risks of all other flu medications outweigh the benefits. So, even though it's tough to hear a child coughing and sneezing, the best treatment will probably be care and affection for them. 

What are the best home remedies to help get rid of the flu?

There’s no strong evidence that any particular home remedy will speed up flu recovery. But there are many home treatment options that people claim are helpful. 

Vitamin C 

Even though people swear by it, the evidence for whether vitamin C helps the symptoms of the cold or flu is mixed. The best evidence is in people who take vitamin C regularly, before they get sick. And even then, the effect is very small. 

For people who start vitamin C after they get sick, studies suggest that you get the most benefit by:

• Taking vitamin C within 24 hours of your symptoms starting

• Continuing to take it for 5 days 

Vitamin C is safer than other vitamins to take in higher doses. This is because it’s water soluble, so your body is good at getting rid of excess amounts. However, it can cause an upset stomach in large amounts. 

Vitamin D 

Vitamin D is likely better as a preventive remedy than as a treatment. In other words, getting your daily recommended dose of vitamin D is probably more helpful in preventing a cold. But there’s some evidence it can shorten the duration of cold or flu symptoms. 

It’s worth a try, if you think your vitamin D levels might be low. Some people don’t get enough vitamin D in their diets or through sunlight. While you’re sick, try taking 1,000 IU of vitamin D daily. Also, it’s a good idea to get your vitamin D level checked yearly. The results will help you determine if you need to continue taking a supplement yearlong.

Zinc 

Zinc is the once supplement worth trying: There’s evidence to suggest that zinc can help with colds. Sucking on a zinc lozenge might decrease the amount of flu virus in your body. And it might also improve your body’s natural ability to fight the infection. Zinc is available as a: 

• Lozenge

• Pill

• Liquid

• Powder

It’s best to start taking zinc as early as possible in your illness. The ideal dose isn’t clear. But the suggested range for zinc lozenges is: 

• Dose: 10 mg to 24 mg zinc lozenges 

• Timing: Taken every 1 to 4 hours 

• Duration: 3 to 7 days total

Don’t keep taking this high of a dose after you get better. It’s way more than is recommended for regular zinc intake. Most adults get all the zinc they need — around 10 mg per day — from the foods they eat. 

Echinacea 

Echinacea is an herbal supplement that can be found in teas and supplements. It has been studied for the common cold rather than for the flu. But it may be helpful for flu symptoms as well. One study suggested it worked as well as a prescription antiviral medication.

Vicks VapoRub 

Menthol, camphor, and eucalyptus are the active ingredients in Vicks VapoRub. They don’t actually improve breathing or congestion. But they do make you feel less congested, which is certainly pleasant. 

One study showed that Vicks VapoRub helped kids sleep better and cough less when they were sick. It should only be used in children over age 2, since it can irritate the delicate respiratory system in the smallest kids. 

Other flu self-care tips

Here are some things you can do to take care of yourself when you’re sick with the flu.

1. Rest 

Sleep is your body’s superpower — and you need it more than ever when you’re trying to fight an infection from the flu. It’ll improve your immune system so that you can recover more quickly. Make it a priority to sleep as much as you possibly can when you’re sick. That might mean going to bed earlier, sleeping in later, and taking a mid-afternoon nap. 

2. Hydrate

It’s easy to get dehydrated when you have a fever and don’t feel like drinking fluids. Try to take frequent sips of whatever sounds appealing. You can mix half apple juice and half water in your glass. It’s as effective (and cheaper) than a pre-packaged electrolyte drink. 

Generally, when you’re sick, try to drink enough fluids so that: 

• Your urine stays a light yellow color 

• You’re urinating at least 4 times in a 24 hour period 

3. Use a humidifier 

As with vitamin D, humidifiers are better at preventing the flu than treating it. That’s because the flu virus can’t survive as well in more humid environments. The ideal air humidity range is 40% to 60%. 

But central heating and dry air can make flu symptoms feel worse. So, adding back moisture with a cool-mist humidifier can help soothe irritated throats. It can also help reduce dry mouth symptoms, which are common with mouth breathing due to nasal congestion. 

Make sure to follow humidifier cleaning instructions closely. This prevents it from introducing mold and bacteria into the air. And, if you have kids, it’s best to avoid warm-mist humidifiers, since they can cause burns if tipped over. 

4. Don’t stay in bed too long

Once you’re able, go for gentle walks throughout the day, rather than staying in bed constantly. Moving around can: 

• Help prevent pneumonia, a serious and sometimes fatal complication from the flu 

• Reduce the risk of developing blood clots and improve blood flow

• Boost the immune system

• Help nasal drainage clear out, since you’ll be more upright

Take it easy, though. An easy walk is better than a strenuous workout. 

5. Don’t waste your time on remedies that don’t work 

With so many options available, you want to know which ones are ineffective and a waste of money. Here are what to avoid when you have the flu: 

• Phenylephrine: An FDA advisory group recently announced that this common cough/cold ingredient, marketed as a decongestant, doesn’t work to reduce congestion. 

• Nasal steroid sprays: Nasal steroid sprays — like fluticasone nasal spray — are effective for sneezing and stuffy nose caused by allergy symptoms. However, they’re not recommended for symptoms from the flu or other viral illnesses. 

• Elderberry: Although many people use this remedy, there’s no solid evidence that it works to shorten flu symptoms.

Do you need a flu test?

You might be wondering if you should get a flu test. Here’s the answer: If you have typical flu symptoms during flu season, you probably don’t need a test for diagnosis. 

Most cases of the flu happen between the months of December and February, though you can get the flu anytime in the fall or winter.

According to Dr. Katya Prakash-Haft, an infectious diseases doctor and assistant professor at the University of Maryland School of Medicine, those who should get a flu test include: 

• Very young children

• Adults 65 and older

• Pregnant women

• People with lung conditions, such as asthma or chronic obstructive pulmonary disease (COPD)

• People with heart conditions or diabetes

• Anyone who has a condition that affects their immune system

Prescription treatments for the flu are most effective when they're started within 48 hours of symptoms, says Dr. Prakash-Haft. So, if you have a high risk of complications, you should see a healthcare professional as soon as possible if you think you have the flu. 

Think you have the flu but don’t want to leave home? You can also use Lucira, a combined home flu and COVID-19 test that's available OTC. Lucira can detect about 90% of flu cases. If the test is positive, you almost certainly have the flu. The test costs about $35 and gives you a result in 30 minutes.

Common flu symptoms 

Flu symptoms tend to come on quickly, and they feel more severe than a typical cold. Common flu symptoms include:

• Fever

• Body aches

• Sweating and chills

• Sore throat

• Cough

• Nasal congestion and runny nose

• Head congestion and headache

• Fatigue

• Decreased appetite

• Nausea, vomiting, and diarrhea (less common)

But even with typical symptoms, you should still get a flu test if you're at high risk from complications from the flu. 

Should you stay home from work if you have the flu?

Yes, you should stay home from work or school if you have the flu. Even if you're feeling good enough to go out, the flu is very infectious and you could spread it to other people.

The first 4 days of illness are the most contagious, so try to at least stay home for that long. After that, if you're feeling better and are fever-free, it’s fine to gradually return to normal activities. 

Don’t be surprised if it takes a while until all your energy is back, however. Many people find that they feel fatigued for several days to weeks after full recovery from the flu.

How long does the flu typically last?

For most people, flu symptoms last between 3 and 7 days, according to the CDC. The flu usually starts out very suddenly, and then it gradually gets better. Fever may last for 4 days, and then it usually resolves. Coughing may last longer, often up to 2 weeks or more. 

When to seek medical attention for the flu

Dr. Prakash-Haft recommends that you check in with a healthcare professional if your symptoms continue to worsen after the first 72 hours. This is also true if you get better, but then your symptoms worsen again. This can be a sign that you’ve developed pneumonia, an ear infection, or another complication from the flu.

You should also see a healthcare professional if you notice any of these symptoms:

• Trouble breathing, especially if you're just resting

• Wheezing 

• Fast breathing (more than 20 times per minute)

• Fever of 103°F or above

• A significant decrease in urination

• Feeling very faint or dizzy

• Confusion or agitation

• Severe headache that doesn’t go away

• Chest pain or pressure

• Repeated vomiting 

• Coughing up blood

• A blue appearance of the fingers or lips 

• Severe and worsening muscle pains

If you're unsure about whether you need to see a healthcare professional, it doesn’t hurt to try a telemedicine visit at home. This can help you decide if you need to go to an emergency room or urgent care. And if you have the equipment, check your:

• Pulse rate: How many times your heart beats per minute

• Pulse oximetry: A simple device you put on your finger to approximate your oxygen level

• Temperature: An oral reading higher than 100.4°F is generally considered a fever

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Written by:

Nicole Rowe, MD

Dr. Nicole Rowe, MD, is a telehealth family practice physician. She received her medical degree from the University of North Carolina School of Medicine and completed her residency in family medicine at University of Colorado’s Swedish Medical Center.

Edited by:

Sophie Vergnaud, MD

Sophie Vergnaud, MD, is the Senior Medical Director for GoodRx Health. An experienced and dedicated pulmonologist and hospitalist, she spent a decade practicing and teaching clinical medicine at academic hospitals throughout London before transitioning to a career in health education and health technology.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined her interests in clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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