Looking after yourself when you have the flu Stay at home – stay away from work, school and any places where you may have contact with others, especially while you are contagious.
What NOT to do if you have the flu — and what can help
Between elevated temperatures and increased sweating, dehydration is something to avoid when you have a fever. Caffeine and alcohol can make your symptoms worse (especially stomach-related symptoms), so I'd recommend sipping on water and other clear liquids throughout the day to stay hydrated.
In a typical case, the complications of the flu—not the flu itself—can be the most dangerous. Young children, older people and people with preexisting respiratory issues (like asthma) are at especially high risk for problems like bacterial pneumonia. A compromised immune system can also mean trouble.
It is best to avoid cold medicines, if possible, especially during the first 3 to 4 months of pregnancy. The best self-care steps for taking care of yourself when you have the flu include rest and drinking plenty of liquids, especially water. Tylenol is most often safe in standard doses to relieve pain or discomfort.
If you have flu while you're pregnant, it could cause your baby to be born prematurely or have a low birthweight, and may even lead to stillbirth or death.
Try these remedies:
Day 4: Fever and muscle aches decrease. Hoarse, dry or sore throat, cough and possible mild chest discomfort become more noticeable. You may feel tired or flat. Day 8: Symptoms decrease.
Unlike a bacterial infection that can be battled with antibiotics, there are no medicines available to fully wipe out a flu infection. For people with healthy immune systems, home care is often the best way to get better and prevent complications. This means: Staying home from work or school while the virus is active.
Most healthy children and adults with the flu can infect others beginning about one day before developing any symptoms and up to seven days after the symptoms resolve. People with weakened immune systems can remain contagious for up to several weeks.
Day 1 to day 3 of the flu usually involves an abrupt onset and worsening of symptoms. Days 5 to 6 are when most people start to feel notably better. By day 8, most people feel better. They're no longer contagious, even though they may still have a cough and fatigue.
Food & Drink to Help With the Flu
The 2025-2026 season is surpassing the 2024-2025 flu epidemic, which was considered a “high severity” season by the CDC. “There's a number of metrics which show we've eclipsed where we were at last year ... hospitalizations, percent positivity rate, name your metric. It's worse this year,” says Roberts.
To help you cure the flu faster and protect you from severe complications, you may take an antiviral like Tamiflu or Relenza. But antivirals need a prescription and are most effective when taken closer to the onset of symptoms.
Sleeping More When You're Sick Is *Totally* Normal—And Evidence of Your Immune System in Action. The reason why being sick makes you tired (and why you sleep so much when you're sick) is because your immune system needs sleep to recover.
Hot water can raise your body temperature more, making you feel worse. It can also make you dizzy if you're already weak from illness. Some people think steam from a hot shower helps with congestion during a cold or flu, but it's better to use a humidifier or sit in a steamy bathroom without getting fully wet.
Treating flu at home
Tips to Recover From the Flu Faster
Prioritize sleep → your body heals faster with rest. Stay hydrated → prevents complications like dehydration and sinus infections. Eat nourishing foods → soups, fruits, and veggies support immune recovery. Use a humidifier → eases congestion and cough.
Leafy vegetables, especially dark green ones, provide the highest level of defense. Lean beef contains zinc, which activates infection-fighting molecules in the body. Sweet potatoes support healthy mucous membranes in the nose and throat.
This year's flu season is shaping up to be a nasty one—driven by a new variant of the influenza virus that may be able to slip past our vaccine defenses.
Coughing and Sneezing—Within a few days of a viral infection, the fluid from a runny nose may change color from clear to yellow to green. 4 Mucus is designed to trap offending viruses, which are efficiently and quickly expelled from the body through coughing and sneezing. Fever—Fevers fight influenza viruses.
Young, healthy people probably don't need to be treated for influenza. It will simply run its course in a few days. Over-the-counter medications for symptoms may be helpful.
Fluids are crucial when you have the flu, as fever and other symptoms can lead to dehydration. Water, herbal teas, and clear broths are excellent choices. Oral rehydration solutions like sports drinks or electrolyte-rich beverages can help replenish lost minerals.
Making sure that you drink enough fluids, preferably water, will help you fight off the infection faster. Get plenty of rest – sleep is necessary for the body to repair itself, especially when you are feeling sick.