It's unfortunate but true: It's totally normal for adults to get colds multiple times a year.
And each of those colds will tend to follow a similar three-stage pattern, says Dr. Shiv Sudhakar, infectious disease physician and TODAY.com contributing writer.
In the early stages, you might just notice a tickle in the back of your throat, followed by a sore throat and congestion. In the thick of an illness, your symptoms will be at their peak. Then, finally, you get to the recovery stage, when your symptoms begin to dissipate and your energy starts to return.
Throughout those stages, there's one bodily sign that you should pay special attention to: Your nasal mucus holds some of the earliest clues that you have a cold, Sudhakar explained. And your snot might also carry one of the first signs that you’re finally starting to get better.
Expert Tip of the Day: Clear Mucus Is a Sign That You're Getting Better
"The viruses start by infiltrating inside our nose and the sinuses, which triggers our body to produce mucus to wash away the germs. The mucus starts off as clear, so this is often an early sign you have a cold," Sudhakar said.
But, as your cold progresses, your snot may change color to be yellow, white or greenish. This is all part of the natural course of the illness, he explained.
"When the mucus becomes clear again, this is a sign you are on the mend," Sudhakar added.
Why It Matters
Being sick simply isn't very pleasant — and it's nice to know when you might be getting better!
When you start to see clear snot again, you can feel more confident that you're on the right track and your body is taking care of itself.
However, if your mucus isn't changing back to clear, or you notice symptoms like severe sinus pain or a fever, those are signs that your cold is going in the other direction — and you may have developed a sinus infection.
A sinus rinse or warm washcloth on your face can help ease some of the pain related to congestion, Sudhakar notes. But if the pain is intense, won't go away or is accompanied by a fever, you should check in with your doctor.
How to Get Started
Your snot color is a helpful clue to be on the lookout for, but it's not the only sign you should rely on to know when you're getting over a cold.
Sudhakar also noted these three other signs of recovery:
- Your symptoms, like a sore throat or body aches, are getting less severe.
- It's been about a week since you first got sick. While timing varies from person to person, most colds resolve within seven to 10 days.
- You're getting your energy back and can start to get back to your daily activities.
Together, these signs suggest that you are well on your way to getting over a cold.
To feel better while you continue to recuperate, lean on doctor-approved cold remedies, including humidifiers, tea with honey and good, old-fashioned rest.
Of course, keep in mind that symptoms of the common cold overlap with other illnesses, including the flu and COVID-19. So it's a good idea to take a COVID-19 and/or flu test when you have symptoms like sore throat, runny nose and fatigue, especially at a time of year when respiratory viruses are likely to be circulating.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
