If you’ve ever layered up extra weights, sweated out a sauna, or gone through a workout hoping to “sweat out” a cold, don’t worry—you’re among friends. The notion that you can “sweat out” a virus is as stubborn as the sniffles themselves. But what does science really have to say about these favorites of folk remedies—and what really works when a cold comes around?
Let’s begin with sweating. When one is ill, it is tempting to believe that a good sweat—whether from a hot shower, a sauna, or a strenuous exercise session—can cause the body to expel the virus. The reality is that sweat is merely your body cooling off. It does not wash away germs. The majority of colds take seven to ten days, irrespective of the amount of sweating.
All that being said, saunas and steam rooms do have their attraction. The heat can be reassuring when you’re sick, and some folks think it improves circulation and the immune system. While relaxing in a sauna might alleviate symptoms and provide a temporary pick-me-up, it’s not a treatment, and it won’t hasten recovery. If you do give it a go, don’t forget to drink loads of water, and avoid it if pregnant or extremely tired.
But what about exercise? That’s where the “neck check” comes in. If your symptoms are above the neck—for example, runny nose, sore throat, or sneezing—light to moderate exercise is probably okay. But if your symptoms are below the chest—chest stuffiness, cough, fever, or body pains—resting is the better option. Working too hard will make you feel worse and, in the odd case, lead to complications. As Dr. David Nieman describes it, the notion of sweating out a virus through rigorous workouts is not just useless—it can actually be detrimental.
So what really works when you’ve got a cold? The fundamentals still work best: rest, fluids, and comfort. Drink lots of water, juice, clear broth, or warm lemon water with honey to thin mucus and keep yourself hydrated. Warm beverages such as tea or chicken soup can be comforting and may alleviate stuffiness. For sore throats, gargle with salt water or take lozenges—just be careful with young children, as hard candy and lozenges can be a choking hazard.
Over-the-counter medications also relieve symptoms. Acetaminophen or ibuprofen can reduce a fever or alleviate headaches, but always read labels. Don’t give aspirin to children or adolescents due to the possibility of Reye’s syndrome. Antihistamines and decongestants relieve symptoms in adults and older children, but they won’t make your cold last any shorter. Saline drops and gentle suction are safer for unclogging the noses of babies and small children.
It’s also helpful to know what doesn’t work. Antibiotics will do nothing for a cold because colds are viral, not bacterial. They only contribute to the problem of antibiotic resistance when they are misused. Over-the-counter cold and cough medicines shouldn’t be used in young children either unless a doctor specifically tells them to.
And prevention and self-care, of course, are important as well. One of the best ways to prevent colds from spreading is by washing your hands frequently. If you’re up for exercising, try skipping the gym so that you don’t expose others to germs. And don’t discount rest—sometimes the best medicine really is taking a nap.
There’s no magic fix for the common cold, but with time, plenty of fluids, and a little patience, you’ll start to feel like yourself again before long.