Full of the cold? Here’s 5 top tips to get energy when sick (and 5 tips to boost your energy afterwards)

Runny nose, scratchy throat, you draw the curtains – it’s still dark outside. You cross your fingers and pray (not for the first time this week) that a few strong cups of preferred caffeinated brew will be enough to power you through the day.

Sound familiar?

You’re not alone. In winter, adults typically catch two to three colds a year [1]. Whether you’re feeling tired from being ill, or perhaps were a bit run down in the first place, we have some tips to get you through and back to feeling like your usual self.

How to gain energy during sickness
 

There’s no magic wand when it comes to feeling better, and the best you can do is make yourself feel a bit more comfortable.

1. Try to rest

Of course, the best advice for when you are ill is to rest. Your body needs time and energy to recover and fight off infections, and being ill often worsens your quality of sleep [2]. So, if possible, stay home from work or school, snuggle up on the sofa or in bed, and try to snooze as much as possible.

But life is busy, and we understand this isn’t always possible. So, here’s what you can try to regain some energy and get you through the day.

2. Hydrate, then hydrate some more

Having a cold may make you dehydrated – between mucus production like runny noses and phlegm, to sweating, fevers, and increased breathing, there’s a lot of moisture leaving your body. Additionally, keeping your fluids up thins all that mucus, can help with congestion, and prevent headaches [3,4].

The best ways to hydrate when ill include:

• Good old-fashioned water – add lemon slices for extra vitamin C
• Herbal teas – try to avoid caffeine, add honey to help soothe sore throats
• Warm broths and soups – contain lots of water and are easy on the stomach

You might want to try electrolyte powders or drinks, but they usually aren’t necessary unless you’re very dehydrated. If you’re struggling to drink, ice lollies or diluting juice can be good to have too.

Drinks to avoid when ill:

• Alcohol
• Heavy caffeine
• Sugary drinks

3. Eat simple foods, little and often

When you’re sick is not the time for extravagant meals or heavy spices. It’s probably one of the last things on your mind anyway. But you do need energy to fight your illness, so instead, choose small, frequent, easily digestible meals.

Foods such as chicken soup (tofu or chickpeas work if you don’t eat meat), oatmeal, or bananas give you a nutrient boost, while being gentle on the stomach. Fruits are great for getting a dose of fibre and vitamin C, while honey or yoghurt can be soothing on your throat.

Many people swear by ginger to boost their immunity and give them energy. You could try it in tea with honey.

4. Wash away the cold

Ok, so you can’t literally wash your illness away. But a hot shower or hot bath can do wonders for congestion and aching muscles.

Using eucalyptus or mint scented shower gel, or bath products containing magnesium, like Epsom salts, can also help you feel more refreshed.

5. Re-prioritise your workload

If you’re working or studying while ill, you’re unlikely to be as productive as you usually are. To avoid extra, unnecessary stress, it’s a good idea to work on low-stake projects if possible. See if you can move meetings around to later in the week, and break your tasks down into smaller, more manageable tasks.

The same goes for if you’re home with small children – don’t expect to get all your housework done or cook any extravagant meals. Break everything into small tasks and go easy on yourself.

How to boost your energy after sickness
 

Finally, the sniffles have stopped and you can taste again – here’s a few ways to boost your energy and get back to feeling like your usual self.

1. Get a top-to-toe health MOT

Kidneys, check. Liver, check. Hormones, check. 

First and foremost, if you’ve not already, it’s a good idea to make sure your body is functioning as well as it should. There are so many health conditions that can either make you prone to infections or leave you feeling lethargic, like diabetes or an underactive thyroid. 

Our Advanced Well Man Blood Test and Advanced Well Woman Blood Test are quick and easy home health checks that can help you establish whether an underlying problem may be to blame for your frequent colds or low energy levels. 

2. Check for deficiencies

Largely gone are the days of scurvy and rickets – supermarket shelves are now stocked with exotic produce from all over the world. But despite this, some of us find ourselves deficient in one thing or another. The most common? Vitamin D.

We get most of our vitamin D from sunlight exposure. As it’s generally difficult to get enough vitamin D from your diet alone, the NHS recommends taking a daily 10mg vitamin D supplement over the winter months [5]. Vitamin D plays an important part in keeping us energised. And there’s some evidence to suggest it might even protect you from picking up another cold, especially if you’re deficient [6–8].

Before starting any supplements, you can check your baseline level with our Vitamin D (25 OH) Blood Test and read our blog to figure out which vitamin D supplement could be best for you.

Aside from vitamin D, there are a couple of other deficiencies to be aware of – these are vitamin B12, folate, and iron. They might not stave off a cold, but a deficiency can leave you feeling run down and even cause anaemia [9]. Most people get enough through a nutritious, varied diet, but vegetarians and vegans should be a little more vigilant.

Worried your levels might be low? We have a test that checks all three in one – Vitamin B12 (Active) Folate and Ferritin Blood Test.

3. Take a breather

Fighting off a cold when you’re under chronic stress is like running into battle unarmed. 

Just to be clear, there are a couple of different types of stress. Short-term stress generally isn’t harmful to the body – it’s one of the built-in survival tactics that give us a surge of adrenaline when we need it. 

Chronic (long-term) stress, such as unrelenting strain at work, is not helpful. As well as increasing your susceptibility to infection, it can also cause low-grade inflammation and delay wound healing [10]. Not to mention, it’s likely to disrupt your sleep. Keep an eye on your stress levels with our Stress Cortisol Saliva Tests. 

Managing stress is easier said than done, especially in our fast-paced world. Some stressors can’t be eliminated completely, but you may be able to change the way you react to them. 

Relaxing activities, such as gardening or walking, and meditation can help you channel your inner Dalai Lama – check out our Mental Health hub for more tips to relax. 

4. Get into a good sleep routine

Staring at a screen into the night is something most of us are guilty of. But just how important is it to get enough kip?

Well, aside from leaving you tired and sluggish, a lack of sleep is likely to make you more susceptible to catching another cold. This is particularly true if you’re getting less than seven hours of sleep [11,12]. Poor sleep also affects your mental wellbeing, so getting into a proper sleep routine is important on many levels.

5. Get out and about

Immerse yourself in the great outdoors. It’s free, it’ll top up your vitamin D levels, and it might even lift your mood. 

This time of year, it can be challenging to find the motivation to step outside when it’s cold, wet, and overcast. But, the fresh air can do you a world of good. If you’re working from home, it’s a chance to iron out the kinks in your back, increase your heart rate, and escape the stress of work, if only temporarily. If it’s the dark that’s stopping you, try going for a brisk walk on your lunch break instead, and if it’s the rain, take an umbrella and splash in the puddles.

Exercise is a proven way to feel more energised and improve your overall well-being [13]. It’ll also give your immune system a friendly nudge. Have a look at our blog about the science-backed benefits of walking for more inspiration.

6. Look after your gut

The health of your gut and your immune function are closely linked – an estimated 70-80% of immune cells are found in your gut. One of the signs of a microbiome imbalance is getting more frequent infections.

So, support your gut microbiome.

Some tips to have better gut health include:

• Eat whole, diverse foods, especially fruits, vegetables, whole grains and legumes
• Limit sweet and processed foods
• Try fermented foods such as kimchi
• Stay hydrated
• Exercise regularly

It’s not fun being ill, and the best thing you can do when you’re unwell is rest. But with a bit of self-care, and by following these tips you’ll hopefully soon feel uplifted and healthy again.

References

1. Facts About the Common Cold | American Lung Association. [cited 9 Sep 2026]. Available: https://www.lung.org/lung-health-diseases/lung-disease-lookup/facts-about-the-common-cold
2. Lasselin J, Ingre M, Regenbogen C, Olsson MJ, Garke M, Brytting M, et al. Sleep during naturally occurring respiratory infections: A pilot study. Brain, Behavior, and Immunity. 2019;79: 236–243. doi:10.1016/j.bbi.2019.02.006
3. Flu - NHS. [cited 9 Sep 2026]. Available: https://www.nhs.uk/conditions/flu/
4. Common cold. In: nhs.uk [Internet]. 18 Oct 2017 [cited 9 Sep 2026]. Available: https://www.nhs.uk/conditions/common-cold/
5. Vitamin D. In: NHS inform [Internet]. [cited 10 Apr 2025]. Available: https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/vitamin-d/
6. Durrant LR, Bucca G, Hesketh A, Möller-Levet C, Tripkovic L, Wu H, et al. Vitamins D2 and D3 Have Overlapping But Different Effects on the Human Immune System Revealed Through Analysis of the Blood Transcriptome. Front Immunol. 2022;13: 790444. doi:10.3389/fimmu.2022.790444
7. Watts M. Vitamin D is a fat-soluble vitamin that plays a number of important roles in the body, including maintaining bone health and assisting immune system function. In: Diabetes [Internet]. 15 Jan 2019 [cited 9 Sep 2026]. 
8. Vitamin D supplementation to prevent acute respiratory tract infections: systematic review and meta-analysis of individual participant data | The BMJ. [cited 9 Sep 2026]. 
9. Vitamin B12 or folate deficiency anaemia. In: nhs.uk [Internet]. 20 Oct 2017 [cited 9 Sep 2026].
10. Effects of stress on immune function: the good, the bad, and the beautiful | Immunologic Research | Springer Nature Link. [cited 9 Sep 2026]. 
11. Robinson CH, Albury C, McCartney D, Fletcher B, Roberts N, Jury I, et al. The relationship between duration and quality of sleep and upper respiratory tract infections: a systematic review. Fam Pract. 2021;38: 802–810. doi:10.1093/fampra/cmab033
12. Nieters A, Blagitko-Dorfs N, Peter H-H, Weber S. Psychophysiological insomnia and respiratory tract infections: results of an infection-diary-based cohort study. Sleep. 2019;42: zsz098. doi:10.1093/sleep/zsz098
13. How to improve your mental health using physical activity | Mental Health Foundation. [cited 9 Sep 2026].