7 Doctor-Approved Ways to Stop a Cold in Its Tracks

ICYMI: Cold and flu season is officially here. We’ve already stocked up on DayQuil and queued up our Netflix favorites for those days when we’re feeling down bad, but in the spirit of becoming our healthiest selves in 2025, we couldn’t help but wonder how to be a little more proactive. We turned to Dr. Roshini Raj—a board-certified gastroenterologist and founder of Tula Skincare—for expert advice and science-backed strategies on what to do when you feel a cold coming on—and how to ward it off for good.

Rest up, buttercup

There may be no rest for the wicked, but there’s nothing badass about running yourself ragged when you’re feeling sick. Simply put: “You need sleep to recover,” says Dr. Raj. Aim for eight hours of sleep, and if your body’s telling you to turn in early, listen to it. 

Stay hydrated

While hydration is a cornerstone of wellness, it’s non-negotiable when you start feeling under the weather. “Make sure you’re drinking plenty of fluids,” Dr. Raj advises. A good starting point is eight glasses of water a day, but we always aim for sixteen.

Treat your symptoms

Don’t let a runny nose snowball into a week of congestion and sore throats. “Take over-the-counter meds to manage things like headaches, fever, nasal congestion,” Dr. Raj suggests. These preventative measures will stop your would-be cold from spiraling into something bigger.

Avoid alcohol

Even if Dry January isn’t your thing, cutting back on alcohol when you’re sick is a smart move. “[Alcohol] can depress your immune system,” Dr. Raj explains, recommending that you avoid drinking altogether when you start feeling sick.

Keep hygiene top of mind

If the pandemic taught us anything, it’s the importance of washing our hands. “Wash your hands frequently and avoid touching your eyes, nose, and mouth with your hands,” Dr. Raj explains. This simple tip can make a big difference in preventing any type of illness, from the flu to the common cold.

Add probiotics to your diet

While antibiotics kill bacteria to treat infections, their counterparts are probiotics, which are live microorganisms that can promote health. It’s not as gross as it sounds—in fact, probiotics are a key part of wellness and gut health. “Probiotics can help with immunity,” Dr. Raj explains. “So eating a probiotic-rich diet full of fermented foods can help keep your immune system strong in the winter.” Stock up on  probiotic-rich items like kombucha, sauerkraut, kimchi, and yogurt for a gut-healthy boost.

Get a flu shot

While there’s still no cure for the common cold, the flu is totally preventable. “Just get a flu shot,” Dr. Raj advises, noting that even if you do get sick, most colds resolve within a few days with time and rest.