Seven Mistakes That Will Make Your Cold Worse

Cold Recovery Tips: What Not to Do When You’re Sick

You know the feeling — a scratchy throat, a stuffy nose, and the dull ache that says, “Here we go again.” Most of us power through the common cold without thinking twice. But the truth is, how you care for yourself during a cold can make a big difference in how fast you recover — and how miserable (or not) you feel along the way.

At Affinity Urgent Care, we see patients every week who unintentionally make their colds worse by doing a few simple things wrong. Here are seven common mistakes to avoid if you want to bounce back faster.

1. Ignoring Rest and Pushing Through It

It’s tempting to keep working or running errands when you’re sick, but your body needs energy to fight infection. When you push through without rest, your immune system has to split its energy between healing and staying active — which can make your symptoms last longer and increase fatigue.

👉 What to do instead: Prioritize sleep, limit screen time, and take short naps during the day. Your body heals best when it’s at rest.

2. Skipping Fluids

Hydration is one of the most overlooked parts of recovery. When you’re sick, your body loses fluids faster — especially if you have a fever or runny nose. Dehydration thickens mucus, leading to more congestion and sore throats, making recovery harder.

👉 What to do instead: Drink water, herbal tea, or warm broth throughout the day. Avoid caffeine and alcohol — they’ll dry you out even more.

3. Relying Too Much on Decongestants

Decongestants can be helpful in the short term, but overusing them can make things worse. Many nasal sprays cause “rebound congestion,” where your sinuses swell even more after the medication wears off.

👉 What to do instead: Use saline sprays or a humidifier to relieve sinus pressure naturally and save medication for short-term use.

4. Skipping Meals or Eating Poorly

When you’re under the weather, it’s easy to skip meals or reach for comfort food — but nutrition plays a key role in recovery. Your body needs vitamins and nutrients to fight infection, and sugar-heavy or processed foods can weaken your immune system.

👉 What to do instead: Eat light, balanced meals rich in fruits, vegetables, and protein. Soups, yogurt, and smoothies are gentle and nourishing choices.

5. Not Washing Your Hands Enough

Cold viruses spread easily — from doorknobs to phones to your face. Even if you’re already sick, poor hygiene can cause reinfection or spread the virus to others in your household.

👉 What to do instead: Wash your hands frequently with soap and water for at least 20 seconds. Keep sanitizer nearby when you’re on the go.

6. Exercising Too Soon

Light movement like stretching can help circulation, but jumping back into intense workouts too soon can make symptoms worse or delay recovery.

👉 What to do instead: Rest until your fever is gone and your body feels ready. Once symptoms improve, ease back into your routine gradually.

7. Assuming It’s “Just a Cold”

Sometimes what seems like a common cold can actually be something more serious, such as the flu, strep throat, or a sinus infection. If symptoms linger beyond 10 days or your fever spikes, it’s time to get checked out.

👉 What to do instead: Visit Affinity Urgent Care for a quick exam and same-day testing. Our team can help you rule out anything more serious and get you feeling better faster.

When to See an Urgent Care Provider

Colds are one of life’s small annoyances, but how you care for yourself can determine how long they last. Rest, hydration, and smart symptom management go a long way in helping your body heal naturally.

Most colds improve with rest and care at home, but if your symptoms worsen or you’re unsure what’s going on, Affinity Urgent Care is here to help. Walk in today or check availability online — we’re open seven days a week with same-day results and compassionate care for your whole family.