The persistent myth: If you have a cold, you need antibiotics. It sounds like a quick solution – but it’s wrong. Colds are almost always viral, antibiotics do not work against them, and they even promote resistance. Studies show that education can break this misconception and prevent unnecessary prescriptions ^[1]. Good news: there are simple, safe strategies that can truly relieve symptoms and shorten the recovery time.

The term “cold” is a collective term for acute infections of the upper respiratory tract, mostly caused by rhinoviruses. Typical symptoms include sore throat, stuffy nose, cough, and fatigue. The body responds with an immune responsecoordinated defense reaction of cells (e.g., phagocytes, T cells) and signaling substances to control pathogens. The therapeutic goal is not to "kill the virus" at any cost, but to: alleviate discomfort, ensure hydration, support defense, and avoid complications. Home remedies are not esoteric – some have plausible physiological effects, such as increased fluid intake for mucosal moisture or nutrients like vitamin C for immune-active cells. It is important to distinguish between subjective relief (how something feels) and objectively measurable parameters (e.g., nasal resistance). Both count, especially when the goal is to quickly restore performance and recovery in daily life.

Warm drinks can noticeably alleviate symptoms like sore throat, chills, and fatigue – even if the objective nasal airflow measurement remains unchanged. In one study, a hot fruit drink immediately improved the subjective feeling of breath and several cold symptoms compared to the same fluid at room temperature ^[2]. Vitamin C supports immune defense cells; when taken prophylactically, it can slightly shorten the duration of a cold, especially during physical exertion or low intake, without significantly reducing its frequency ^[3]. Steam inhalation shows a mixed picture: some studies report relief, while others show no effect – the findings are not consistent ^{[4] [5] [6]}. On the risk side, widespread misdecisions occur: antibiotics for colds promote the development of resistance with no benefit ^[1]. High-dose pain relievers containing acetaminophen can damage the liver, especially when combined with multiple preparations ^[7]. Excessive zinc supplements risk copper deficiency and blood cell disorders ^[8]. And essential oils? Despite in vitro activity, they can irritate the airways; the clinical benefit remains unclear ^[9].

Several lines of evidence clearly classify home remedies. First: Nutrient-immune interface. A review article shows that immune cells actively accumulate vitamin C; deficiencies weaken the defense. Meta-analyses suggest that prophylactic vitamin C administration can slightly reduce the duration of illness, especially under high physical stress; it has little effect on the frequency or severity, and as a sole therapy, it shows no robust effect ^[3]. For high performers, this means: don't rely on "mega doses," but close nutritional gaps – the effect is small, but real. Second: Thermal and sensory modulation. In an experimental study with individuals who had colds, a hot drink immediately improved several subjective symptoms, although objective nasal flow measurements remained unchanged. The authors discuss a combination of placebo components and physiological effects on saliva and mucus secretion – relevant because subjective relief improves sleep, recovery, and work capacity ^[2]. Third: Respiratory hygiene and exposure. Systematic analyses show that consistent handwashing at key moments – such as after contact with others – correlates with a lower incidence and mortality of viral respiratory infections. Despite high acceptance, the actual implementation remains patchy, especially among risk groups and in high-traffic environments – a clear intervention field with high returns ^[10]. In contrast, the evidence for steam inhalation is heterogeneous: individual RCTs report symptomatic improvement, while others find no advantage or even detrimental nasal resistance; overall, the consistency is not sufficient for a routine recommendation ^{[4] [5] [6]}.

- Use tea correctly: 3–5 cups of warm fluid daily (e.g., herbal tea with honey) for throat comfort and hydration. The effect is largely symptomatic, but immediately noticeable ^[2].
- Steam inhalation smartly: If it feels good, use warm water vapor for 10 minutes, 1–2 times a day. Avoid very hot temperatures and essential oils; the evidence is inconsistent, and irritation is possible ^{[4] [5] [6] [9]}.
- Dose vitamin C sensibly: Daily 200–500 mg from diet and possibly supplements – especially during periods of high training or work stress. Manage expectations: slight reduction in cold duration, not a miracle cure ^[3].
- Hands as a barrier: Wash your hands for 20–30 seconds after public transport, meetings, handshakes, and before facial contact. This simple measure demonstrably lowers respiratory infections ^[10].
- No-gos for your health: No antibiotics for minor colds – they do not work against viruses and promote resistance ^[1]. Avoid overdoses of acetaminophen-containing pain relievers (combining multiple preparations!), due to liver toxicity ^[7]. No high-dose zinc cures; risk for copper deficiency and blood disorders ^[8].

The true helpers for a cold are simple: warmth, fluid, sensible vitamin C, and consistent hand hygiene. What sounds strong – antibiotics, high-dose preparations, aggressive mixtures – often does more harm than good. Focus on simple, evidence-based routines that accelerate your recovery and protect your performance.