Key takeaways:
Everyone experiences the flu (influenza) slightly differently, but the stages of flu recovery are fairly predictable. Symptoms often come on quickly and last for about 3 to 7 days. Most people fully recover by 2 weeks.
Prescription flu medications can help you recover from the flu faster, but only if you start them within the first 48 hours after your symptoms begin.
For most people, the best way to relieve flu symptoms is to rest at home, drink plenty of fluids, pay attention to nutrition, and use over-the-counter flu remedies.
The flu can put you at risk for other illnesses, like pneumonia and sinus infections. Get medical attention if your symptoms are severe or don’t improve.
Like many people, you may be worried about catching the flu (influenza) this season. If you haven’t already received the flu vaccine, it’s a good idea to get it to lower your chances of getting sick. But if you do catch the flu, you may be wondering what to expect.
The flu usually goes through specific stages, although this can vary a bit from person to person. Read on to learn what to expect with each flu stage, from first exposure to a full recovery.
How long does the flu last?
Most people will recover from the flu in a few days. But the flu can last up to 2 weeks for some. Flu symptoms in teenagers are similar to those in adults. In kids, symptoms often start quickly and usually last about 1 week.
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Symptoms of the flu can last longer if you develop any health complications, like pneumonia.
You have a higher risk for complications if any of the following apply to you:
Older age (65 years or older)
Pregnancy
Chronic health conditions (like diabetes or heart disease)
What are the stages of the flu and recovery?
Like with most viruses, the flu and its symptoms go through fairly predictable stages. Influenza A and B viruses cause the flu season each year, and both follow this general pattern. Here are the main stages you’ll experience with the flu:
Incubation: This is the time between exposure and the start of symptoms. Flu symptoms usually start about 2 days after exposure, although this can range from 1 to 4 days.
Contagiousness: You’re most contagious 3 to 4 days after your symptoms begin. But you can actually spread the virus anytime from 1 day before symptoms start up to 7 days after you start feeling sick.
Symptom timeline: Typical flu symptoms include fever, body aches, and weakness. They usually appear suddenly and tend to last 3 to 7 days. Sometimes symptoms last longer, especially in people with underlying health problems.
Recovery: By 2 weeks, most people will have fully recovered from the flu. Some symptoms, like cough and tiredness, can last a little longer.
Flu timeline day-by-day (type A and B)
Everyone’s experience with the flu is slightly different, but many people follow a similar pattern. Here’s what a typical course of the flu might look like.
Why get the flu vaccine? Learn how the flu vaccine helps protect you from influenza.
Is it a cold or the flu? Sometimes it’s hard to tell the difference between a cold versus the flu. Here’s what to know.
Over-the-counter (OTC) flu remedies: There are lots of OTC flu and cold remedies on the market. A pharmacist shares tips on how to find the best one for your symptoms.
Day 0
You probably don’t know you just caught the flu. The influenza virus travels in water droplets that are launched into the air when a sick person coughs or sneezes. These droplets can land on your eyes, face, or hands, or be inhaled into your lungs. You can also pick up the flu by touching a surface or object contaminated with the virus and then touching your eyes, nose, or mouth.
Although you don’t feel sick yet, the flu virus will start to multiply as soon as it’s inside your body. You can already spread it to other people through saliva, coughing, or sneezing.
Day 1
If you caught the flu yesterday, the virus has already had hours to settle in. You might feel fine when you first wake up, but you’re definitely contagious now. As the day goes on, you’ll likely start to notice some symptoms:
Tired or achy
Fever or chills (by the end of the day)
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Your body’s immune system is already starting to fight back against the flu virus. In fact, that’s one of the reasons you’re so tired.
It’s time to take it easy for a few days. Focus on staying hydrated and getting the rest your body needs. And if you’re at risk of complications from the flu, tell your primary care provider about your symptoms right away. It might be a good idea to take a flu test.
Day 2
Hopefully, you got a good night’s sleep. But fever, aches, and a sore throat may have made it hard. You may now have a cough and congestion.
Prescription antiviral medications are available to help fight the flu, but you’ll need to start them right now.
Over-the-counter (OTC) flu remedies are your best friend today. Pain relievers and fever reducers, like acetaminophen (Tylenol), ibuprofen (Advil or Motrin), or naproxen (Aleve), are a good starting point. Other OTC medications, like cough suppressants, decongestants, and throat lozenges, can help you manage symptoms.
To help you stay hydrated and comfortable, try some hot tea with lemon, clear broth soups, and other liquids. A heating pad can help with muscle aches, and a humidifier can help with congestion. Listen to your body and rest.
Day 3
Unfortunately, today isn’t going to feel much better than yesterday. Stay hydrated and don’t forget to eat, even if you don’t have much appetite. Keep using those OTC remedies and sleep as much as you can.
Day 4
By day 4, you’re sick of being sick. You might have less congestion and more drainage today, and your cough may be starting to sound louder and wetter.
Fortunately, day 4 is a turning point for many people. You may still have strong symptoms and a bit of a fever, but by the end of the day, you might notice some improvement.
Day 5
There are definitely signs of improvement today. Your fever is probably gone, or at least closer to normal. You’re still going through a lot of tissues, but you’re probably starting to get your appetite back.
You’re a bit less contagious each day, but the virus isn’t completely gone yet. Continue to stay home and rest.
If you feel worse instead of better today, visit a healthcare professional for a checkup. You may be at risk of pneumonia, bronchitis, ear infection, or worsening asthma.
Day 6 and beyond
By now, you can see where this is headed — you’ll be back to work and school soon. You can begin to return to normal life once your fever has been completely gone for 24 hours and your symptoms are improving.
You won’t feel 100% for several days. Some of your symptoms — especially the drainage and cough — may stick around for another week. And you’ll probably feel tired for a while. As you recover, continue to use your OTC remedies as needed, rest, and listen to your body.
Tips on how to get over the flu fast
If you get the flu, taking a prescription flu medication early on can help you recover faster.
But not everyone with the flu needs flu medicine.
Here are some basic steps everyone can take to deal with symptoms and make the flu more bearable:
Stay home and rest.
Drink plenty of fluids.
Use a nasal irrigator.
Sleep as much as you can.
Treat individual symptoms. For example, use decongestants for nasal stuffiness.
Try natural remedies, like zinc or vitamin C.
Use a saltwater gargle for a sore throat.
Take OTC pain relievers for fever and body aches, like a sore lower back.
Do flu medications help you recover quicker?
Yes, prescription flu medications can shorten the flu illness by 1 to 2 days. They work best when you take them within 48 hours after symptoms begin. Examples of medications include:
When to see a healthcare professional for influenza
Most people with the flu have a mild illness and don’t need medical care. But some people are at a higher risk for flu-related complications. For these people, starting a prescription flu medication is often recommended.
If you have the flu, talk with a healthcare professional right away if you:
Are over 65 years old
Are under 5 years old
Are pregnant or have recently had a baby
Have a weakened immune system
Have had a stroke
Have a chronic medical condition, like asthma, heart disease, or diabetes
Have a body mass index (BMI) greater than 40
No matter who you are, get medical care right away if you have the flu and experience any of these symptoms:
Trouble breathing
Chest pain or pressure
No urination (peeing)
Severe weakness
Severe dizziness or confusion
Worsening of any other health problems you have
Frequently asked questions
When recovering from any illness, it’s important to get the nutrition and hydration you need. Try to prioritize these foods and drinks when you have the flu:
Water or other fluids, like tea, broth, and low-sugar electrolyte drinks, are the best choices to keep you hydrated.
Bland foods are soft, easily digested, and provide carbohydrates for energy. They may also help with nausea or vomiting. Examples include white rice, potatoes, white bread, and applesauce.
Chicken soup can help replenish fluids and also contains elements that may help fight the flu. If homemade soup isn’t an option, go for a low-sodium option from the store.
Probiotics, like those in yogurt or supplements, may shorten the course of a flu infection.
Yes, you can get the flu back-to-back. This is possible because there are different strains of the influenza virus every season. You can even get the flu in the summer.
Other illnesses, like the common cold, COVID-19, or respiratory syncytial virus (RSV), can cause flu-like symptoms. And it’s possible to come down with one of these other illnesses after recovering from the flu (or at the same time). You can also get the flu back-to-back. Remember, the flu can put you at risk for other illnesses, like pneumonia and sinus infections. So, see a healthcare professional if your symptoms persist.
When recovering from any illness, it’s important to get the nutrition and hydration you need. Try to prioritize these foods and drinks when you have the flu:
Water or other fluids, like tea, broth, and low-sugar electrolyte drinks, are the best choices to keep you hydrated.
Bland foods are soft, easily digested, and provide carbohydrates for energy. They may also help with nausea or vomiting. Examples include white rice, potatoes, white bread, and applesauce.
Chicken soup can help replenish fluids and also contains elements that may help fight the flu. If homemade soup isn’t an option, go for a low-sodium option from the store.
Probiotics, like those in yogurt or supplements, may shorten the course of a flu infection.
Yes, you can get the flu back-to-back. This is possible because there are different strains of the influenza virus every season. You can even get the flu in the summer.
Other illnesses, like the common cold, COVID-19, or respiratory syncytial virus (RSV), can cause flu-like symptoms. And it’s possible to come down with one of these other illnesses after recovering from the flu (or at the same time). You can also get the flu back-to-back. Remember, the flu can put you at risk for other illnesses, like pneumonia and sinus infections. So, see a healthcare professional if your symptoms persist.
The bottom line
Flu symptoms usually follow a specific timeline, although it can vary from person to person. Symptoms usually begin 1 to 4 days after exposure and can last up to 2 weeks. You can spread the virus before symptoms start, and you’re most contagious 3 to 4 days after.
If you do get the flu, prescription medications can help you recover faster. You can also help with a speedy recovery by staying home, drinking plenty of fluids, and getting the proper nutrition.
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References
Babizhayev, M. A., et al. (2012). Management of the virulent influenza virus infection by oral formulation of nonhydrolized carnosine and isopeptide of carnosine attenuating proinflammatory cytokine-induced nitric oxide production. American Journal of Therapeutics.
Centers for Disease Control and Prevention. (2024). About influenza.
Centers for Disease Control and Prevention. (2024). Clinical signs and symptoms of influenza.
Centers for Disease Control and Prevention. (2024). Flu: What to do if you get sick.
Centers for Disease Control and Prevention. (2024). How flu spreads.
Centers for Disease Control and Prevention. (2024). People at increased risk for flu complications.
Darbandi, A., et al. (2021). The effect of probiotics on respiratory tract infection with special emphasis on COVID-19: Systemic review 2010-20. International Journal of Infectious Diseases.
MedlinePlus. (2024). Flu.
Muñoz, M. F., et al. (2024). The flu: What parents need to know. HealthyChildren.org.
