If you have the flu, the most important things to do right now are rest, drink extra fluids, and manage your fever. Most people recover within about a week without needing medical treatment. The flu hits hard and fast, but the worst of it typically peaks around day two, and you should start turning a corner by day three or four.
What the Flu Feels Like Day by Day
The flu usually comes on abruptly, one to four days after you were exposed. You might wake up feeling fine and feel terrible by afternoon, or you might wake up already hit with chills, a headache, and body aches that make it hard to move. Fever on day one typically ranges from 100.4°F to 104°F, along with fatigue, sore throat, a dry cough, and muscle pain.
Day two is usually the worst. Your fever may still be high, body aches feel intense, and congestion, coughing, and sore throat often peak. By day three, the fever starts to drop for most people, though fatigue and congestion hang on. Some people develop a deeper cough as mucus production increases.
By day four or five, the fever should be gone or nearly gone, and you’ll start feeling noticeably better. You might be able to get out of bed, move around, and actually want to eat again. By the end of the first week, many people are mostly recovered, though a lingering cough and tiredness can stretch into a second week as your respiratory system fully heals.
How to Take Care of Yourself at Home
Fluids are the single most important thing. Fever, sweating, and reduced appetite all pull water out of your body faster than normal. Start drinking extra fluids at the first sign of illness. Water, broth, and sports drinks all work well. You don’t need to hit a specific number of ounces per day, but you should be drinking consistently throughout the day, enough that you’re urinating regularly and your urine stays light in color. Older adults and people with kidney problems should check with a doctor about safe fluid amounts.
For fever and body aches, over-the-counter pain relievers like acetaminophen or ibuprofen help. If you’re using acetaminophen, do not exceed 4,000 milligrams in a 24-hour period. Be careful with combination cold medicines, since many of them already contain acetaminophen, and it’s easy to accidentally double up. Children under 12 should only take doses determined by a doctor.
Beyond that, the basics matter more than anything fancy. Sleep as much as your body wants to. Keep the room cool enough to be comfortable but have blankets available for chills. A humidifier can help with congestion and sore throat. Honey in warm water or tea can soothe a cough (for anyone over age one). Eat when you can, even if it’s just soup or crackers.
When to Call a Doctor
Certain groups of people should contact a doctor early, ideally within the first day or two of symptoms. Prescription antiviral medications work best when started within 48 hours of symptom onset, and the CDC recommends them for people at higher risk of serious complications. That includes:
- Adults 65 and older
- Children younger than 2
- Pregnant women (including up to two weeks after delivery)
- People with asthma, COPD, diabetes, heart disease, kidney or liver disorders, or a weakened immune system
- People with a BMI of 40 or higher
- People who have had a stroke
- Residents of nursing homes or long-term care facilities
If you fall into any of these categories, don’t wait to see if things get worse. Call your doctor or an urgent care clinic and mention that you have flu symptoms. They can prescribe an antiviral over the phone or after a quick visit.
Emergency Warning Signs
Regardless of your risk level, certain symptoms mean you need emergency medical care right away.
In adults, watch for difficulty breathing or shortness of breath, persistent dizziness, confusion, or an inability to stay awake. In children, look for fast or labored breathing, bluish lips or face, ribs pulling in with each breath, or a child who isn’t alert or interacting when awake. These signs can indicate complications like pneumonia or severe dehydration and should not wait for a doctor’s office to open.
How to Tell It’s the Flu
The flu’s hallmark is its sudden onset. A cold builds gradually over a couple of days. The flu tends to hit like a wall. Fever, body aches, headache, fatigue, cough, and sore throat are all common with the flu and show up together rather than trickling in one at a time. Nausea and vomiting happen sometimes, especially in children, but aren’t the main feature. Loss of taste or smell is rare with the flu, which can help distinguish it from COVID-19.
If you want a definitive answer, rapid flu tests are available at most urgent care clinics and doctor’s offices. But for most otherwise healthy adults, the treatment is the same regardless of the test result: rest, fluids, and symptom management.
How Long You’re Contagious
You can spread the flu to other people starting about a day before your own symptoms appear, which is why it spreads so effectively. You’re most contagious during the first three days of illness. Most healthy adults remain contagious for five to seven days after getting sick. Young children and people with weakened immune systems may be contagious even longer.
The general guideline is to stay home until you’ve been fever-free for at least 24 hours without using fever-reducing medication. That usually lines up with day four or five of illness for most people. Returning to work or school too early doesn’t just risk spreading the virus to others; it also delays your own recovery.
Protecting the People You Live With
If you’re sharing a home with others, a few steps can reduce the chances of passing the virus along. Sleep in a separate room if possible. Wash your hands frequently, especially after coughing, sneezing, or blowing your nose. Flu viruses can survive on hard surfaces like countertops and doorknobs for 24 hours or more, so wipe down shared surfaces with a disinfectant registered for use against influenza, or a diluted bleach solution if that’s what you have on hand.
Use a separate bathroom if you can. If you can’t, clean shared surfaces after each use. Avoid sharing cups, utensils, or towels. Wearing a mask around household members during the first few days, when you’re most contagious, can also make a meaningful difference.