How To Get Rid Of A Runny Nose

How to Get Rid of a Runny Nose: Evidence‑Based Guide

A runny nose (rhinorrhea) happens when excess mucus drains from the nasal passages. It’s usually caused by viral infections like the common cold, allergies, irritants, or cold air. Below is an evidence‑based guide on how to get rid of a runny nose or at least reduce the symptoms safely.

Always seek medical advice if you have severe symptoms, trouble breathing, chest pain, confusion, or symptoms that last longer than 10–14 days.

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Common Causes of a Runny Nose

Understanding the cause helps you choose the right treatment.

• Viral infections (common cold, flu, COVID‑19) – very common; usually resolve in 7–10 days. The CDC lists runny nose as a typical symptom of viral respiratory infections including colds and COVID‑19¹.
• Allergic rhinitis (hay fever) – triggered by pollen, dust mites, pet dander, or mold; often accompanied by sneezing and itchy eyes. The American Academy of Otolaryngology–Head and Neck Surgery (AAO‑HNS) notes runny nose as a hallmark symptom of allergic rhinitis².
• Nonallergic rhinitis – triggered by irritants (smoke, perfumes, pollution), temperature change, or spicy food².
• Sinus infections (sinusitis) – may cause thick nasal discharge, facial pain, and pressure³.

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Home Remedies to Help Get Rid of a Runny Nose

1. Saline Nasal Irrigation or Sprays

Rinsing or spraying the nose with saline can thin mucus and clear irritants:

• The American Academy of Allergy, Asthma & Immunology states that nasal irrigation with saline can help relieve nasal symptoms from allergies and infections and is generally safe when done correctly⁴.
• Use sterile, distilled, or previously boiled and cooled water to prepare saline; this safety step is specifically recommended by the U.S. FDA to avoid rare but serious infections⁵.

How to use:

• Over‑the‑counter saline sprays can be used several times a day.
• For irrigation (neti pot, squeeze bottle, or nasal rinse system):
  • Use sterile/distilled/boiled‑then‑cooled water.
  • Follow the device instructions carefully.
  • Clean and air‑dry the device after each use⁵.

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2. Humidifiers and Steam

Dry air can irritate nasal passages and worsen a runny nose.

• The Mayo Clinic notes that using a cool‑mist humidifier adds moisture to the air and can ease nasal congestion and irritation from a cold or flu⁶.

Tips:

• Use a cool‑mist device, especially around children (hot steam can burn).
• Clean the humidifier daily and change water to prevent mold or bacteria growth⁶.
• Inhaling warm mist in a steamy bathroom can provide short‑term relief, though it doesn’t cure the underlying cause.

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3. Hydration and Rest

• The CDC and other health authorities advise drinking plenty of fluids (water, warm broths, herbal teas) during respiratory infections to help thin mucus and maintain hydration¹.
• Adequate sleep and rest support your immune system’s ability to clear viral infections.

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4. Elevating the Head While Sleeping

Keeping your head elevated can reduce the pooling of mucus in nasal passages and improve drainage, which may lessen nighttime runny nose and postnasal drip. Clinical guidance on sinusitis and rhinitis often includes head elevation as a comfort measure, though it’s mainly supportive³.

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Over‑the‑Counter Medicines for a Runny Nose

Always read labels carefully and follow dosing instructions. Ask a pharmacist or clinician if you have chronic illnesses, take other medicines, are pregnant, or are treating a child.

1. Antihistamines (for Allergy‑Related Runny Nose)

If your runny nose is from allergies:

• The American Academy of Allergy, Asthma & Immunology recommends second‑generation oral antihistamines (like cetirizine, loratadine, fexofenadine) for allergic rhinitis because they are effective and less sedating than older drugs⁴.
• Intranasal antihistamine sprays (e.g., azelastine) are also effective for nasal allergy symptoms².

These help block histamine, the chemical driving allergy symptoms like sneezing, itching, and runny nose.

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2. Intranasal Corticosteroid Sprays

For persistent allergic or nonallergic rhinitis, intranasal steroid sprays are often first‑line:

• AAO‑HNS guidelines state that intranasal corticosteroids (such as fluticasone, mometasone, budesonide) are among the most effective treatments for chronic nasal symptoms, including runny nose and congestion².

They reduce inflammation in nasal passages. They may take a few days of consistent use to show full benefit.

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3. Decongestants (Use with Caution)

Decongestants are mainly for nasal congestion, but some combination products can reduce overall nasal discharge. They must be used carefully:

• The Mayo Clinic warns that topical nasal decongestant sprays (e.g., oxymetazoline) should not be used for more than 3–5 days, as longer use can cause rebound congestion (rhinitis medicamentosa)⁷.
• Oral decongestants (pseudoephedrine, phenylephrine) can raise blood pressure and heart rate and may not be appropriate for people with cardiovascular disease, certain eye conditions, or pregnancy⁷.

Because runny nose is often not pure “congestion,” decongestants are best reserved for short‑term mixed symptoms and only when appropriate for your health status.

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4. Pain Relievers and Fever Reducers

If your runny nose comes with headache, sore throat, or fever from a viral infection:

• Acetaminophen or nonsteroidal anti‑inflammatory drugs (NSAIDs) like ibuprofen are commonly used to relieve pain and fever, as recommended in guidance on colds and flu by major health organizations including the CDC and Mayo Clinic¹⁶.

These do not stop the runny nose itself but make you more comfortable while the illness resolves.

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How to Get Rid of a Runny Nose from Allergies

When allergies are the cause, controlling exposure is crucial.

1. Allergen Avoidance

• The American Academy of Allergy, Asthma & Immunology recommends reducing exposure to known triggers—like keeping windows closed during high pollen seasons, using allergen‑proof mattress covers for dust mites, and reducing indoor mold and pet dander⁴.

Practical steps:

• Check local pollen counts and stay indoors or wear sunglasses and a hat on high‑pollen days.
• Shower and change clothes after being outside during pollen season.
• Use high‑efficiency particulate air (HEPA) filters or vacuum with HEPA filters to reduce indoor allergens where appropriate⁴.

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2. Antihistamines and Nasal Sprays

As above, modern (second‑generation) antihistamines and intranasal corticosteroids are mainstays of treatment for allergic runny nose²⁴. Many products are available over the counter.

For persistent or severe symptoms, an allergist may consider allergen immunotherapy (allergy shots or tablets) to reduce long‑term sensitivity⁴.

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How to Get Rid of a Runny Nose from a Cold or Flu

For viral infections (most common):

1. Symptom Relief
   • Saline irrigation/sprays and humidifiers.
   • Warm fluids and adequate hydration.
   • Over‑the‑counter pain relievers as needed¹⁶.
2. Time
   • The CDC notes that most viral upper respiratory infections, including colds, resolve in about 7–10 days¹.
   • Antibiotics do not cure viral infections and should not be used unless a bacterial infection is confirmed or strongly suspected¹.
3. Preventing Spread
   • Wash hands frequently.
   • Cover coughs and sneezes.
   • Consider a well‑fitting mask around vulnerable individuals, especially if viral infections like flu or COVID‑19 are circulating in your community¹.

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When a Runny Nose May Be Sinusitis

Sinusitis can begin with a cold or allergy and then progress:

• The American Academy of Otolaryngology–Head and Neck Surgery notes that sinusitis often involves facial pain/pressure, nasal obstruction, and nasal discharge that lasts longer than 10 days or worsens after initial improvement³.

Seek medical evaluation if you have:

• Runny nose with severe facial pain or pressure.
• Thick, yellow‑green discharge that persists or worsens.
• Symptoms lasting more than 10 days without improvement.
• High fever or feeling very unwell³.

Treatment can include nasal corticosteroids, saline irrigation, and sometimes antibiotics if bacterial infection is suspected³.

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Red Flags: When to See a Doctor Urgently

According to public health and specialty guidelines, you should get prompt medical care if a runny nose is accompanied by any of the following:

• Difficulty breathing, shortness of breath, or chest pain¹.
• Confusion, bluish lips or face, or signs of severe illness¹.
• High fever that does not improve with antipyretics or lasts more than a couple of days.
• Persistent or worsening symptoms beyond 10–14 days, especially with facial pain or severe headache³.
• Clear, continuous nasal drainage after a head injury (rarely, this could indicate cerebrospinal fluid leak; this requires immediate medical attention).

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Summary: Key Steps to Get Rid of a Runny Nose

1. Identify the likely cause – allergy, cold/flu, irritants, or sinusitis.
2. Use saline sprays or irrigation with sterile/distilled/boiled‑then‑cooled water to clear mucus and irritants⁴⁵.
3. Improve air moisture with a properly cleaned cool‑mist humidifier and stay well‑hydrated⁶.
4. For allergies, combine avoidance strategies with second‑generation antihistamines and/or intranasal corticosteroids as needed²⁴.
5. For colds/viral infections, focus on rest, fluids, symptom relief, and infection control; most cases resolve within about a week¹.
6. Seek medical care for severe, prolonged, or worsening symptoms, or if red‑flag signs appear¹³.

Used consistently and appropriately, these strategies can significantly reduce runny nose symptoms and help you recover more comfortably and safely.

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