What Are the Stages of Flu Recovery, and How Can You Recover Faster

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Like many people, you may be worried about catching the flu (influenza) this season. If you haven't already received the flu vaccine, it's a good idea to get it to lower your chances of catching the flu. But if you do get sick with the flu, you may be wondering what to expect.

The flu typically goes through specific stages, although this can vary a bit from person to person. Read on to learn what to expect with each flu stage, from first exposure to a full recovery.

What are the stages of flu recovery?

Like with most viruses, the flu and its symptoms go through fairly predictable stages. Influenza A and B viruses cause the flu season each year, and both follow this general pattern. Here are the main stages you'll experience with the flu:

1. Incubation: This is the time between exposure and the start of symptoms. Flu symptoms usually start about 2 days after exposure, although this can range from 1 to 4 days.

2. Contagiousness: You're most contagious 3 to 4 days after your symptoms begin. But you can actually spread the virus anytime from 1 day before symptoms start up to 7 days after you start feeling sick.

3. Symptom timeline: Typical flu symptoms include fever, body aches, and weakness. They usually develop suddenly and tend to last 3 to 7 days. Sometimes symptoms can last longer, especially in people with underlying health problems.

4. Recovery: By 2 weeks, most people will have fully recovered from the flu. Some symptoms, like cough and tiredness, can last a little longer.

Flu timeline day-by-day (type A and B)

Everyone's experience with the flu is slightly different, but many people follow a similar pattern. Here's what a typical course of flu might look like.

Day 0

You probably don't know you just caught the flu. Influenza virus travels in water droplets that are launched into the air when a sick person coughs or sneezes. These droplets can land on your eyes, face, or hands. You can also breathe them into your lungs.

Although you don't feel sick yet, the flu virus will start to multiply as soon as it's inside your body. It can spread to other people through your saliva or when you cough or sneeze.

Day 1

If you caught the flu yesterday, by now the virus has had hours to settle in. You might feel fine when you first wake up, but you're definitely contagious now. As the day goes on, you'll start to notice some symptoms:

• Tired or achy

• Scratchy throat

• Fever or chills (by the end of the day)

Your body's immune system is already starting to fight back against the flu virus. In fact, that's one of the reasons you're so tired.

It's time to step back from life for a few days. Focus on staying hydrated and getting the rest your body needs. And if you're at risk of complications from the flu, tell your primary care provider about your symptoms right away. It might be a good idea to take a flu test.

Day 2

Hopefully you got a good night's sleep. But you may have had a hard time sleeping due to your fever, aches, and sore throat. And now you likely have a cough and congestion.

Prescription antiviral medications are available to help fight the flu, but you'll need to start them right now.

Over-the-counter (OTC) flu remedies are your best friend today. Pain relievers and fever reducers like acetaminophen (Tylenol), ibuprofen (Advil or Motrin), or naproxen (Aleve) are a good starting point. Other OTC medications like cough suppressants, decongestants, and throat lozenges can help you manage symptoms.

To help you stay hydrated and comfortable, try some hot tea with lemon, clear broth soups, and other liquids. A heating pad can help with muscle aches, and a humidifier can help with congestion. Listen to your body and rest.

Day 3

Unfortunately, today isn't going to feel much better than yesterday. Stay hydrated and don't forget to eat, even if you don't have much appetite. Keep using those OTC remedies, and sleep as much as you can.

Day 4

You're sick of being sick by day 4. You might have less congestion and more drainage today, and your cough may be starting to sound louder and wetter.

Fortunately, the fourth day is a turning point for many people. You still have strong symptoms, and you might still have a bit of a fever. But, by the end of the day, you could begin to sense a bit of improvement.

Day 5

There are definitely signs of improvement today. Your fever is probably gone, or at least closer to normal. You're still going through a lot of tissues, but you're probably starting to get your appetite back.

Each day you're a bit less contagious, but that virus isn't completely gone yet. Continue to stay home and rest.

If you feel worse instead of better today, visit a healthcare professional for a checkup. You may be at risk of pneumonia, bronchitis, ear infection, or asthma exacerbation.

Day 6 and beyond

By now you can see where this is headed - you'll be back to work and school soon. You can begin to return to normal life once your fever has been completely gone for 24 hours and your symptoms are improving.

Remember, you won't feel 100% for several days. Some of your symptoms - especially the drainage and cough - might stick around for another week. And you'll probably feel tired for a while. As you recover, continue to use your OTC remedies as needed, rest, and listen to your body.

How long does the flu typically last?

Most people will recover from the flu in a few days. But the flu can last up to 2 weeks for some. Flu symptoms in teenagers are similar to those in adults. In kids, flu symptoms often start quickly and usually last about 1 week.

Symptoms of the flu can last longer if you develop any health complications, like pneumonia.

You have a higher risk for complications if any of these apply to you:

• Older age (65 years old and up)

• Pregnancy

• Chronic health conditions (like diabetes)

Tips to recover from the flu faster

If you get the flu, taking a prescription flu medication early on can help you recover faster.

But not everyone with the flu will need to take flu medicine.

Here are some basic steps everyone can take to deal with symptoms and make the flu experience more bearable:

• Stay home and rest.

• Drink plenty of fluids.

• Use a nasal irrigator.

• Sleep as much as you can.

• Treat individual symptoms. For example, use decongestants for nasal stuffiness.

• Try natural remedies, like zinc and vitamin C.

• Use a saltwater gargle for a sore throat.

• Take OTC pain relievers for fever and body aches, like a sore lower back.

What should you eat when you have the flu?

If you have the flu, eating and drinking may be the last thing on your mind. But, when recovering from any illness, it's important to get the nutrition and hydration you need.

Try to prioritize these foods and drinks when you have the flu:

• Water or other fluids, like tea, broth, and low-sugar electrolyte drinks, are the best choices to keep you hydrated.

• Bland foods are soft, easily digested, and provide carbohydrates for energy. They may also help with any nausea or vomiting you're experiencing. Examples include white rice, potatoes, white bread, and applesauce.

• Chicken soup can help replenish fluids and also contains elements that may help fight the flu. If homemade soup isn't an option, go for a low-sodium option.

• Probiotics, like those in yogurt or supplements, may shorten the course of a flu infection.

Do flu medications help you recover quicker?

Yes, prescription flu medications can shorten the flu illness by 1 to 2 days. They work best when you take them within 48 hours of the start of symptoms. Examples of medications include:

• Tamiflu (oseltamivir)

• Relenza (zanamivir)

• Xofluza (baloxavir marboxil)

• Rapivab (peramivir)

When to see a healthcare professional for influenza

Most people with the flu have a mild illness and don't need any medical care. But some people are at a higher risk of flu-related complications. For these people, starting a prescription flu medication is often recommended. If you have the flu, talk with a healthcare professional right away if you:

• Are over 65 years old

• Are under 5 years old

• Are pregnant, or have recently had a baby

• Have a weakened immune system

• Have had a stroke

• Have a chronic medical condition like asthma, heart disease, or diabetes

• Have a body mass index (BMI) greater than 40

No matter who you are, get medical care right away if you have the flu and experience any of these symptoms:

• A hard time breathing

• Chest pain or pressure

• Seizure

• No urination (peeing)

• Severe weakness

• Severe dizziness or confusion

• Worsening of any other health problems you have

Frequently asked questions

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