The common cold is a viral infection of the nose and throat, most often caused by a rhinovirus, and there is no treatment that shortens it. Adults average two to three colds a year. What you can do is manage symptoms well and recognise the point at which it stops being an ordinary cold.
How Does a Cold Progress?
| Day | What to expect |
|---|---|
| 1 to 2 | Sore or scratchy throat, sneezing, tiredness |
| 3 to 5 | Peak congestion, runny nose, cough; mucus thickens and may turn yellow-green |
| 6 to 10 | Symptoms ease; a dry cough often lingers |
| Beyond 2 weeks | Cough can persist up to three weeks — but new fever means get checked |
Coloured mucus is not a sign of bacterial infection and is not a reason for antibiotics. It simply reflects immune cells doing their job.
Is It a Cold, Flu or Something Else?
- Cold — gradual onset over a day or two, nose-dominant, fever rare in adults, you can usually still function.
- Flu — abrupt onset over hours, high fever, muscle aches and exhaustion that puts you in bed.
- Allergic rhinitis — itchy eyes and nose, clear discharge, no fever, and it repeats predictably. See allergies in adults.
- Sinusitis — facial pain and pressure that worsens after day ten, or improves then relapses.
What Actually Helps?
- Rest and fluids. Unglamorous and still the most effective thing you can do.
- Saline nasal rinse or spray. Clears congestion without rebound effects.
- Honey for cough. Better than most over-the-counter cough syrups in trials. Not for children under one.
- Steam and warm fluids for comfort, and paracetamol or ibuprofen for aches.
- Zinc lozenges within 24 hours of onset may shorten a cold by around a day. Start late and they do nothing.
Vitamin C taken once you are already ill does not help. Taken daily it slightly shortens colds, which is a modest return. Sleep, adequate protein and vitamin D status matter far more — my piece on strengthening your immune system naturally covers the ones with real evidence.
When Should You See a Doctor?
- Fever above 38.5°C lasting more than three days, or a fever that returns after improving
- Breathlessness, chest pain or wheezing
- Symptoms worsening after day ten
- Severe one-sided facial pain or ear pain
- Any cold in someone with a suppressed immune system or a chronic lung condition
Frequently Asked Questions
Can you catch a cold from being cold?
Not directly — you need the virus. Cold weather keeps people indoors together and dries nasal passages, which is why cases rise in winter.
How long are you contagious?
From about a day before symptoms start until roughly five to seven days in, with the first three days being the most infectious.
Do antibiotics help a cold?
No. Colds are viral. Antibiotics do nothing and add side effects and resistance risk.
About the Author
Nidhi Kakar is a nutritionist and the founder of Art of Wellness. She specialises in women’s health through the midlife years, from the mid-30s to the mid-60s, and has guided hundreds of women through perimenopause, menopause, and post-menopause with personalised nutrition and lifestyle plans.
This article is for educational purposes and does not replace personalised medical advice.
