Vocal Health During Cold and Flu Season
For many singers, public speakers, or anyone who uses their voice regularly, staying healthy during cold and flu season is a top priority. In this blog post, we’ll explore the best ways to care for your voice when you’re sick, how to prevent vocal strain during illness, and tips for maintaining vocal health during the cold and flu season.
Maintaining vocal health
1. Hydrate, Hydrate, Hydrate
One of the most important things you can do for your vocal health—whether you’re sick or not—is stay hydrated. When you’re under the weather, your body is working overtime to fight off the infection, and dehydration can make everything worse. Dehydration can lead to dry, irritated vocal cords, which can cause hoarseness, strain, or even injury.
- Drink plenty of water throughout the day. Aim for at least 8 cups (64 ounces) a day, and more if you’re feeling unwell.
- Sip on warm herbal teas like chamomile or ginger, which can soothe the throat. Add honey to help coat and hydrate the vocal cords.
- Humidify the air in your room to prevent the air from becoming too dry, which can irritate the throat and vocal cords.
- Avoid caffeinated drinks like coffee or soda, as they can dehydrate your body and dry out your throat, making it harder to recover.
2. Rest Your Voice as Much as Possible
When you’re sick, the last thing you want to do is put unnecessary strain on your voice. Rest is key to for your vocal health, allowing your vocal cords time to heal. Just like any other muscle in your body, your voice needs time to recover after being overused.
- Limit talking—when you have a cold or the flu, minimize unnecessary conversations. Use texting or written notes to communicate if possible. If you’re a singer or performer, avoid singing until you feel better.
- Avoid whispering, as this can actually cause more strain on your vocal cords than normal speech.
- If you need to speak, try to do so in a relaxed, comfortable tone. Avoid shouting or raising your voice, which can stress your vocal cords.
3. Use Steam Inhalation to Soothe Your Throat
Steam is a powerful tool for soothing your throat when you’re sick. Inhaling steam can help loosen mucus, hydrate the vocal folds, and provide temporary relief from a sore throat or congestion.
- Boil a pot of water, then remove it from the heat. Lean over the pot with a towel over your head to trap the steam. Breathe deeply for 5-10 minutes.
- Alternatively, take a hot shower and breathe in the steam as you stand under the warm water.
- You can also add essential oils like eucalyptus or peppermint to the steam to further help with congestion and throat irritation. Just be sure not to overdo it, as strong scents can irritate some people.
4. Warm Saltwater Gargle for Sore Throat Relief
A simple, effective remedy for soothing a sore throat is gargling with warm saltwater. Salt helps reduce inflammation and kill bacteria, providing relief from irritation and swelling.
- Mix 1/4 to 1/2 teaspoon of salt in a cup of warm water.
- Gargle the mixture for 30 seconds, and spit it out. Repeat up to three times a day.
- Avoid gargling with hot water as it can irritate your throat further. Ensure the water is warm but not too hot.
5. Avoid Irritants That Can Aggravate Your Throat
During cold and flu season, your immune system is already working hard, and irritants like smoke, dust, and dry air can worsen throat inflammation and make recovery slower.
- Stay away from smoking or secondhand smoke as it can severely irritate your vocal cords and dry them out.
- Avoid environments with dry or dusty air. If you’re in a dry climate, use a humidifier to keep the air moist, especially when sleeping.
- If you’re staying in a hotel room or unfamiliar environment, consider bringing a portable humidifier with you during flu season.
6. Use Over-the-Counter Remedies Wisely
While over-the-counter medications may help alleviate symptoms like congestion or sore throat, it’s important to choose remedies that don’t harm your voice.
- Opt for throat lozenges or sprays that soothe the throat without numbing it. Avoid products that numb the throat entirely, as you might not realize when you’re straining your voice.
- Decongestants can help clear up nasal congestion, but be mindful of overuse, as they can dry out the throat and make vocal strain worse.
- Avoid using excessive amounts of throat sprays that contain alcohol or menthol, as they can dry out your vocal cords.
7. Practice Healthy Habits Year-Round
While the tips above are helpful during cold and flu season, healthy habits year-round can help you avoid vocal strain, reduce the risk of illness, and maintain vocal health.
- Build a healthy vocal routine: regular warm-ups, hydration, and vocal rest after performances can keep your voice in top shape.
- Keep your immune system strong with a balanced diet, regular exercise, and enough sleep. A strong immune system is your best defense against seasonal illness.
- Wash your hands frequently: viruses and bacteria that cause colds and flu spread easily. Washing your hands often can help prevent illness from taking hold.
Listen to Your Body: Know When to Rest Completely
Cold and flu season may be a time when your body is more vulnerable, but with the right care and attention, you can protect your voice and avoid long-term damage. Hydration, rest, and protecting your throat from irritants are essential for keeping your voice healthy. Don’t be afraid to give yourself permission to rest when your body needs it—after all, a well-rested voice is a strong, healthy voice. Whether you’re a singer, teacher, or public speaker, taking these simple steps can help ensure that you come through cold and flu season with your voice in top form!
HVS Conservatory is a music school dedicated to the artistic development of vocal performers. Based in Los Angeles, our faculty of music industry experts help to coach aspiring artists by passing on real-world training from their personal experiences alongside necessary musical training. Check out our schedule of masterclasses and free community events, including acoustic sessions, seasonal open house events, and artist showcases.