8 Home Remedies That Actually Work During Sick Season—According to Experts

The sick season is upon us, and many children (and their caregivers) have been plagued by a range of illnesses from stomach bugs to colds.

For example, 495 outbreaks of the dreaded norovirus were reported to the U.S. Centers for Disease Control and Prevention from August to early December, mostly in fall and early winter. Unfortunately, health experts say we should be alert for more tummy-related virus outbreaks in 2025.

Each year, 20,000 children under five require hospitalization for the flu (another virus circulating this season), and almost everyone (kids especially) will catch the common cold at least eight times a year. In short, kids get sick a lot, especially in colder weather.

“In general, October to April is the peak of respiratory virus season, as well as some nasty stomach viruses too,” shares Dr. Ari Brown, an Austin-based pediatrician and an American Association of Pediatrics fellow. “These particular viruses thrive in cooler weather and the change in barometric pressure. And, when people/kids spend more time indoors, they are more likely to share the germs circulating in the air with cough and cold droplets.” 

Home remedies can help when these germs infect our kids, and social media is chock full of viral health hacks. But which ones actually work? To separate fact from fiction, we asked medical experts to share eight home remedies that are safe and effective for soothing and reducing the symptoms of sick kids. 

Home Remedy #1: Use Homemade Saline Drops

If your little one has a nose full of snot, skip the bulb that sucks it out in favor of homemade saline drops, recommends Dr. Brown. “For respiratory viruses, my favorite remedy is saline nose drops. You can make your own (it’s literally just salt water, although some experts will add baking soda too) or you can buy it  at the store.” The saline drops help clear out mucus, helping kids breathe easier. There are a few ways to make a saline solution; some doctors recommend equal parts of table salt and distilled water, while other recipes are more complex. 

Dr. Brown says you can use it as often as desired, and the saline will help loosen up the mucus and clear the secretions, which, in turn, help your baby or child sneeze out or swallow the mucus.

Works best for: Most respiratory illnesses, including COVID-19, when a stuffy nose is a symptom

Home Remedy #2: Drink Fruit Cocktail Syrup 

Yes. You read that correctly—we’re talking about the sugary liquid in packaged fruit salad.

“As for norovirus and other stomach viruses that cause vomiting, I’d suggest trying a tablespoon or two of fruit cocktail syrup,” says Dr. Brown. “The heavy sugary syrup is similar to a medication called Emetrol, which helps with nausea and vomiting.”

Works best for: Norovirus and stomach bugs

Home Remedy #3: Eat Spoonfuls of Honey

A spoonful or more of honey can work wonders to soothe a sore throat and dry cough, says Dr. Edgar Navarro Garza, a board-certified pediatrician with Harbor Health in Austin, Texas. “ If a child is older than 1 year, you may give him or her honey, as it provides a soothing effect, thins the mucus, and may help to decrease cough.” You can use any kind of honey, although some health professionals use Manuka honey for its antibacterial properties. 

Warning; “It is important to note, however, that honey should NOT be given to babies under 12 months of age,” warns Dr. Christina Johns, pediatrician and spokesperson for the American Academy of Pediatrics.”This is because some types of honey contain botulism spores, which can put this age group at risk of a rare illness called infant botulism. Babies and children over 12 months have more mature immune systems, which greatly reduce their risk,” she explains.

Works best for: Respiratory illnesses, like RSV and common cold,  with an accompanying cough and sore throat.

Home Remedy #4: Drink Hot Herbal Tea

Herbal tea won’t cure your kid’s COVID-19 or stomach bug but can help lessen the symptoms. “Warm teas hydrate and deliver medicinal properties depending on the ingredients. Ginger tea, for instance, has anti-inflammatory effects, while peppermint can ease headaches and sinus pressure. Chamomile is an excellent choice for overall relaxation and better sleep,” recommends pharmacist Dr. Jamie Winn from Universal Drugstore. Always check first with your pediatrician about giving herbal teas to young children.

Works best for: The type of tea depends on the illness, from norovirus to the common cold

Home Remedy #5: Sit in Steam

Multiple experts shared that steam inhalation loosens​​ mucus congestion and eases nasal passages. Place yourself and your child in a bathroom, and keep them sitting upright, running hot water so the room fills with steam. Anywhere from 10 to 15 minutes should do the trick. You can add eucalyptus oil as well. The steam can loosen mucus and soften dry, irritated nasal passages. 

Works best for: Common colds, flu, RSV, and other respiratory illnesses 

Home Remedy #6: Sniff Rubbing Alcohol on a Cotton Ball

Did you know that anesthesiologists keep rubbing alcohol pads (and/or cotton balls) in the operating room for patients who wake up with nausea? Yes. They do, according to Dr. Johns.“It’s unclear exactly why this works, but studies have shown great effectiveness in reducing nausea within a matter of minutes. Not only will this help your child to feel a little better, but it helps to reduce their risk of dehydration from loss of fluids.”

Works best for: Norovirus and stomach bugs

Home Remedy #7: Eat (More or Less) What They Want

Offering probiotics and fat and fiber-containing foods (avocado, eggs, oatmeal, beans) can help bulk up the stool once the vomiting stops and diarrhea begins during a bout of norovirus or stomach bug, suggests Dr. Brown. “We tossed out the “BRAT diet” about 20 years ago, so there is no need to offer only a bland diet with a stomach bug–we want your kids to eat what they are willing to eat if they are feeling better.” Ice cream and other dairy (once considered taboo for sick kids) can be consumed safely, too.

Works best for: Norovirus and stomach bugs

Home Remedy #8: Hydrate with Homemade Electrolyte Drinks

It’s easy to get dehydrated when sick, but if it becomes too severe, you could end up in the emergency room. Make a homemade electrolyte drink to cut down on costs and potential heaps of sugar from the store-bought ones. Dartmouth Health at Hitchcock Medical Center offers a few simple recipes involving salt, sugar, baking soda, and small amounts of juice. 

Works best for: Any illness where dehydration is a concern