U.S. Flu Case Are on the Rise. Here's How to Avoid Getting Sick, According to Doctors

Flu cases are surging across the U.S. If it feels like everyone you know is sick, you're probably right. The CDC estimates this season has already caused at least 15 million illnesses, 180,000 hospitalizations, and 7,400 deaths. Doctor visits for flu in children are at a 10-year high, and this season is on track to rival or even surpass last year, which was the worst since 2017 to 2018.

Safe to say, avoiding the flu and staying healthy is a big focus for many of us right now. Men’s Journal spoke with several doctors on the most effective ways to prevent the flu and what to do if you start noticing symptoms. Here’s how to protect yourself.

How to Prevent the Flu

Stay Hydrated

Keep that water bottle within reach and stay well hydrated. Staying hydrated with water and electrolytes helps thin mucus, keeping it clear so your body can better fend off germs.

"Water, tea, whatever works, but maybe not alcohol," says chief medical officer of Sun Life U.S., Miles Varn, MD. "Dry environments are where flu viruses thrive, so keep your system flushed. Adding electrolytes to your water will help [you] hydrate quickly."

Get Sufficient Sleep

Sleep is key to staying healthy. Aim for seven to eight hours a night. Skipping even one night can raise your risk of infection.

Eat Healthy

"Eat healthy food. Protein, fruits, [and] vegetables—your immune system literally builds itself from what you give it. Like a car, a body can’t effectively run on empty or by filling the tank with junk," Varn says.

Related: This Ancient Health Practice Beats Colds Faster Than Most Medicine, Doctor Says

Get Vaccinated

Getting a flu shot isn’t a guaranteed defense, but it can reduce your risk of severe illness. The vaccine is updated each year to target the strains circulating that season.

"Yes, it’s already January. No, it’s not too late to get a flu shot. It takes a bit of time for the vaccine to reach its highest effectiveness, so getting a shot now will still provide protection," says Teri Dreher Frykenberg, RN.

Wash Your Hands

Wash your hands regularly, especially after sneezing and coughing. Flu germs can survive on surfaces for 24 to 48 hours, and touching your face afterward can infect you, according to the chair of medicine at Maimonides Medical Center, Matthew Weismann, MD.

Stay Home

If you're feeling sick, stay home. It's not worth it to push through and spread the sickness even more. Likewise, avoid anyone you know who is sick.

"There is no benefit in infecting others. Work toward a culture in the office where people are encouraged to stay home when not feeling well," Weismann says.

How to Recover From the Flu

Mild symptoms, like runny noses or low-grade fevers, are best treated by staying home, resting, hydrating, and avoiding contact with others. But if things have taken a turn for the worse, it's time to recruit help.

"If your symptoms get worse or you develop other concerning symptoms like a high fever, you should visit your doctor or local urgent care to be evaluated," says chief medical officer at WellNow Urgent Care Robert Biernbaum, DO. "We recommend that all patients be fever-free for at least 24 hours before returning to work or school to avoid infecting others."

Follow your doctor's recommendations to fully recover, whether that means taking prescribed medication or resting until your body is back to full strength.

Drink warm fluids like broth, ginger tea, or honey water to soothe symptoms and stay hydrated. Supplements such as zinc, vitamin C, and vitamin D may also support your immune system and help you recover faster. Rest, avoid strenuous activity, and use gentle remedies like a warm shower or steam inhalation to ease congestion.

Related: Want to Avoid Getting Sick? Here’s What a Dietitian Actually Eats All Winter