So you feel that thing — a little tickle in your throat, maybe your nose starts doing weird stuff, or your body’s just like “hmm, something’s off.” You’re not fully sick (yet), but you can feel it creeping in…
Is it too late?
Can you stop it?
Should you chug orange juice and hide under a blanket??
Honestly — sometimes yes, sometimes nope. But if you act fast, there’s a decent chance you can either stop it or make it wayyy less intense.
Here’s what to do when you feel a cold coming on:
1. Sleep. Like, Actually Sleep.
Most underrated advice ever. If your body’s starting to fight something, sleep gives your immune system space to do its thing.
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Go to bed early
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Nap if you can (even 30 mins helps)
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Cancel plans if you gotta — seriously, rest now = better later
No all-nighters. No scrolling in bed till 2am. Just go to sleep.
2. Hydrate Like You Mean It
Your body needs fluids to flush stuff out and keep things moving. And most people walk around dehydrated anyway sooo…
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Water is best (but herbal tea works too)
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Warm liquids = bonus points (soothing + helps mucus move)
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Avoid booze + too much caffeine (they dry you out)
Also? Add lemon or ginger to your tea if you’re feeling fancy. Or lazy. Both are fine.
3. Vitamin C… Maybe. But Don’t Go Nuts.
Everyone says “take vitamin C!!” the second you sneeze. Here’s the deal:
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Vitamin C might reduce cold length a little
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It’s better as a daily habit, not an emergency dose
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Still, a little extra when you feel sick won’t hurt (just don’t down 5 packets of Emergen-C and upset your stomach)
Foods that help: oranges, bell peppers, strawberries, kiwi, etc. Or just take a normal supplement.
4. Zinc Can Help (If You Take It Early)
Zinc is one of the few supplements that’s actually been shown in studies to maybe stop a cold from fully developing — but timing matters.
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Take it in the first 24–48 hours
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Lozenges > pills (coats your throat where the virus usually hangs out)
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Don’t take on an empty stomach unless you enjoy nausea
Brands like Cold-Eeze or Zicam are made for this exact thing.
5. Cut the Sugar (At Least a Little)
Sugar’s not evil or anything, but when you’re on the verge of getting sick, eating tons of it = bad idea.
Why?
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It can mess with your immune response
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Inflammation goes up
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You just won’t feel as good
You don’t have to go full health guru mode. Just maybe skip the donuts and soda for a couple days, yeah?
6. Eat Real Food. Yes, Even If You’re “Not Hungry”
Your body needs fuel to fight off viruses. Not eating = running on empty.
Try to get in:
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Protein (chicken, eggs, tofu, beans, whatever you like)
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Fruits & veggies
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Brothy soups
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Garlic (seriously — it has antiviral stuff and makes everything taste better)
Even if it’s just small meals or snacks, get something in your system.
7. Steam, Salt, and Heat (Simple but Effective) ️
If you’re starting to feel congested or your throat’s scratchy:
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Do a steam inhale (bowl of hot water + towel over head = DIY spa)
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Gargle warm salt water (gross but works for sore throat)
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Take a hot shower and just breathe for a bit
These don’t kill the virus or anything but they can slow it down and make you feel human again.
8. Don’t Push Through. Seriously.
We get it — you’re busy. But if you try to “power through” a cold, it’ll probably hit harder and last longer.
So:
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Call in sick if you need to
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Skip the gym for a day or two
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Don’t be a hero. Take care of yourself.
Your body is like: “hey, can we maybe not do everything all at once while fighting a virus??”
9. Stay Warm, But Not Sweaty
Layer up if you feel cold, but don’t go overboard sweating it out like you’re in a sauna. Some ppl think sweating helps “detox” a cold — it really doesn’t. Just stay comfy and cozy.
Socks, hoodie, tea, blanket — that vibe.
10. Wash Your Hands (Yes, Even at Home)
If you do end up getting sick, don’t spread it. Wash hands, avoid touching your face, and maybe don’t share your water bottle with your roommate or partner for a sec.
Also maybe wipe down your phone. It’s gross anyway.
Bonus: Take Note of Your Triggers
Some people always get sick when:
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they’re stressed
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they don’t sleep enough
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after flying/traveling
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when weather changes suddenly
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after being around sick ppl (duh)
If you can spot your patterns, you’ll know when to start doing all this stuff before you feel symptoms.
TL;DR — What to Do When a Cold is Coming On:
✅ Sleep early (seriously, do it)
✅ Drink lots of water + warm liquids
✅ Take zinc lozenges (early!)
✅ Eat good food — protein, fruits/veg, soup
✅ Avoid sugar + alcohol
✅ Try steam / salt water gargle / hot showers
✅ Don’t push yourself
✅ Wash hands + stay cozy
Final Thoughts (aka rambly wrap-up)
Sometimes you do everything right and still get sick anyway. That’s life. But at least you gave your immune system a fighting chance.
The earlier you act, the better your odds. Most people wait too long — like until they’re fully stuffed up and coughing — and by then it’s kinda just damage control.
So next time you feel that little throat tingle or wake up like “huh, why do I feel…weird?” — don’t wait. Go into “cold prevention mode” ASAP.
Worst case? You still get sick but it doesn’t last as long. Best case? You dodge it completely like a boss