7 Things to Do When You're Sick (2024)

You may want to know what to do when you're sick with cold symptoms or a stomach flu, so that you can focus on your health and what your body needs to heal and recover.

Your self-care strategies may change depending on your symptoms, but you'll always want to ensure you have the chance to rest, recuperate, and keep your illness from spreading to others.

This article offers seven strategies meant to help you take care of yourself while sick and boost your chances of recovery. It also lets you know when it's time to see a healthcare provider.

Stay Home and Rest

Many people feel pressure to keep up with their busy schedules, and that can make it hard to know what to do when you're sick and have family or other responsibilities.

Yet staying home to rest isn't just about others. It's important to your healing process, and studies have shown that sleep is closely linked to your immune function. Sleep plays a role in how well your body fights infection, and the immune system depends on similar brain functions that are at work when you have a fever and sickness.

Spare Your Coworkers and Call in Sick

It can be tough to know when to call in sick. But certain symptoms, such as a fever, may mean you have a contagious illness that can be spread to others. You should stay home at least 24 hours after your fever is gone.

if you have other symptoms, like a runny nose, it's better for you and your coworkers if you stay home and rest. These symptoms include:

• Coughing
• Vomiting
• Diarrhea
• Contagious rash
• Exhaustion

Drink Plenty of Fluids

Some illnesses are more likely to cause dehydration than others. Stomach viruses, for example, can cause symptoms of nausea, vomiting, and diarrhea that lead to fluid loss and dehydration. Nor is it uncommon for certain respiratory viruses to lead to complications from dehydration.

It's important to replace lost fluids with plenty of liquids, like water or Pedialyte. Staying hydrated can help you to prevent illness, avoid complications, and promote recovery if you do become sick.

Avoid Exercise

Exercise is important, but there are times when it could do more harm than good—both for you and those around you. If you have a fever, skip exercise until it breaks.

Gym workouts are one way to transmit a contagious infection to others. And hard workouts when you have a viral respiratory infection have been associated with your own risk of developing chronic fatigue and, in rare cases, myocarditis (an inflammation affecting your heart muscle).

If you have a few cold symptoms but otherwise feel fine, you may be able to get in some light exercise. Still, it's best to avoid the gym so you don't spread your illness to those around you. Always listen to your body and remember that rest is important, too.

Treat Your Symptoms

In most cases, you can treat your symptoms at home if you are sick. Over-the-counter (OTC) medications and home remedies may bring relief.

Over-the-Counter Medication

At home, you can try taking Tylenol (acetaminophen) or Advil (ibuprofen). Many OTC products contain Tylenol, so your total dosage may be higher if you take Tylenol along with these medications. Most people should not have more than 4 grams (g) of Tylenol per day.

Some OTC products to consider include:

• Antihistaminessuch as Benadryl (diphenhydramine), Claritin (loratadine), Allegra (fexofenadine), Zyrtec (cetirizine), and Xyzal (levocetirizine)
• Decongestantslike Sudafed (pseudoephedrine) and 4 Way (phenylephrine nasal spray)
• Expectorants such asRobitussin DM (dextromethorphan/guaifenesin) and Mucinex (guaifenesin)

Try to take an OTC medication that's targeted toward the symptoms you have. Speak to your healthcare provider if you have questions or concerns.

At-Home Remedies

Home remedies play an important role in what to do when you're sick. If you're fighting a respiratory infection like a cold, you can try taking vitamin C but there's no solid evidence of its benefit. Zinc, however, does appear to offer benefits. Honey can help an irritated throat but remember to avoid its use in children ages younger than 1 year.

You also might consider making changes in your environment, like using a humidifier to help with a respiratory illness or cleaning surfaces to limit spread of a stomach virus.

Don’t Smoke or Drink Alcohol

It's important to avoid smoking while you're sick, plus smoking can make you more likely to have respiratory illnesses (and an increased risk of complications with them) in the first place. Smoking itself, as with vaping cases, may even be the cause of infection.

It's best to avoid alcohol use, too, and you may want to cut back on coffee and other caffeinated beverages. They may contribute to dehydration and make it harder for you to recover.

Choose Healthy Comfort Foods

Choose nutritious foods that are easy to digest when you're sick (and while you're recovering, too). Try eating broth soups, plain pasta, lean meats, and mashed potatoes to help ease a stomach flu recovery.

The foods known as the BRAT diet (bananas, rice, applesauce, and toast) may help while you're sick.

Foods to Avoid

Healthy foods are good choices but you'll want to avoid spicy or fried foods. Also limit:

• Dairy products like cheese and butter
• Raw fruits and vegetables
• Seeds and nuts

Know When to See a Healthcare Provider

Sometimes it's fine to rest and let your cold symptoms pass, but acute respiratory infections are a common reason for an office visit with your healthcare provider. Some symptoms worth calling your healthcare provider about include:

• Significant abdominal pain that's lasted for 24 to 48 hours
• A headache accompanied by fever, a stiff neck, or persistent vomiting or diarrhea
• A sore throat that makes swallowing difficult
• Painful coughing or chest tightness when you breathe
• For adults, a fever of 103 or higher; for infants, a fever of 100.4 or higher

A lot of people go to the emergency room when they have the flu, even though they don't really need to be there. Although influenza makes you feel terrible, chances are good it's not a true emergency.

The following are flu symptoms that should prompt a trip to the hospital:

• Difficulty breathing
• Shortness of breath
• Chest pain or severe abdominal pain
• Severe muscle pain
• Confusion
• Sudden dizziness
• Severe vomitingor vomiting that won't stop
• Not urinating
• Fever or cough that worsens or comes back after improving

Summary

If you're sick, it's important to listen to your body and get plenty of rest. Colds and flu don't usually require a trip to the ER or even a visit to your healthcare provider. Exceptions include when you have symptoms like severe abdominal pain, persistant vomiting, or pain when you cough.

If you are vomiting or have a fever, it's important to stay home so you don't pass your illness along to others. And if you haven't had your flu shot yet, it's a good idea to delay it until you are well.