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Key takeaways
Runny noses, primarily caused by viruses or allergies, produce excessive mucus due to inflammation of the nose’s blood vessels and tissue irritation.
Evidence-based remedies for a runny nose include using nasal saline sprays, taking antihistamines, increasing fluid intake, and applying hot compresses.
Preventive measures against a runny nose involve avoiding known triggers, practicing good hygiene to reduce germ spread, and using air filters in environments with high allergen levels.
Professional medical advice should be sought if a runny nose is accompanied by severe symptoms like fever or difficulty breathing, or if it persists despite home treatment.
A runny nose isn’t usually serious, but that doesn’t mean it isn’t bothersome or uncomfortable. A runny nose can cause congestion, make breathing more difficult, interrupt sleep, and may be accompanied by other annoying symptoms like coughing and sneezing. If you’re dealing with these issues, you probably want some relief.
Many simple remedies for runny noses include at-home treatments like hot compresses, steam treatments, and over-the-counter medications like antihistamines and decongestants. Here, we’ll look at what causes a runny nose, how to stop it with evidence-based tips and when you should visit a healthcare provider.
What causes a runny nose?
Most cases of runny nose, also known as “rhinorrhea,” are caused by viruses or allergies, says Raj Dasgupta, MD, a physician specializing in internal medicine, pulmonology, critical care, and sleep medicine. It happens when your nasal passages produce more mucus than usual, causing the nasal cavity to overflow. Additionally, the tissues inside the nose become inflamed or irritated. Specifically, your nose’s blood vessels become inflamed, which causes feelings of nasal congestion and stuffiness.
You need to know what’s causing your runny nose to stop it. For example, a runny nose is one of the first symptoms of the common cold. Other common runny nose causes include:
- Viruses, such as a cold, the flu, or COVID-19
- Sinus infections
- Crying
- Allergies, usually seasonal or pet dander
- Non-allergy irritants, such as smoke, pollution, or a reaction to cold weather or hot food
- Medical conditions like enlarged turbinates (bones inside nose), nasal polyps (benign growths in nose), nasal cyst or tumors, birth defects affecting the nose, or a deviated nasal septum
“Clear mucus suggests early stages of a cold or an allergic reaction,” Dr. Dasgupta says. He adds that runny noses caused by allergies, spicy foods, or cold temperatures usually cause more watery mucus. “When you have a bacterial sinus infection, your body usually makes thicker discolored mucus,” he adds.
8 ways to stop a runny nose
“A runny nose is usually not a sign of anything serious,” says Alex Foxman, MD, an internist in Beverly Hills, California. However, Dr. Foxman says it might require treatment from a healthcare provider if you have symptoms of fever, facial pain, yellow or green discharge, or difficulty breathing.
A physician may also suggest over-the-counter medication or at-home remedies that will work best for your particular case of runny nose. They may recommend one of these 8 ways to treat a runny nose.
1. Nasal saline spray
Nasal saline rinses or saline nasal sprays clear mucus out of your nose, says Laura Purdy, MD, a family medicine physician and digital health expert. “Using nasal saline spray can provide relief by moisturizing and flushing out irritants,” she adds. You can buy nasal saline sprays over the counter at most drug stores. Or, you can make a nasal wash at home by mixing 1 cup of warm water with 3 grams of salt and a pinch of baking soda. The salt and baking soda make the water match the pH of your body so that the nasal saline rinse is more comfortable. Use your nasal spray three to four times daily.
2. Antihistamines
A 2017 review found that antihistamines worked to treat allergic rhinitis. “Antihistamines can help reduce sneezing, itching, and watery eyes as well as a runny nose,” Dr. Foxman says. He says they work by blocking “the effects of histamines, which are chemicals that cause inflammation and mucus production in response to allergens.” Ask your healthcare provider for an antihistamine that’s best for you.
3. Increase your fluid intake
“One of the best ways to stop a runny nose is to drink plenty of fluids, especially warm ones,” Dr. Foxman says. “Fluids can help thin the mucus and make it easier to drain,” he adds. Some good options are herbal teas, chicken broth, and warm water with honey and lemon.
4. Add honey to tea or hot water
A 2021 systematic review and meta-analysis found that honey was more effective than other common methods for improving “symptoms of upper respiratory tract infections,” which can include a runny or stuffy nose. Additionally, honey has antimicrobial properties and may help soothe a sore throat caused by postnasal drip. The authors concluded that honey is a less expensive and more readily available alternative to antibiotics. However, honey should not be given to children younger than 1 year old.
5. Steam inhalation or humidifier
Use steam from a warm shower or a humidifier to quell a runny nose. A 2021 study found that steam inhalation worked well for people whose nasal passages were blocked due to allergic rhinitis. “Steam can help loosen the mucus and clear your nasal passages,” Dr. Foxman says. “You can inhale steam from a bowl of hot water, a hot shower, or a humidifier,” he adds. Humidifiers can also help if your nasal passages are drying out, as steam can help prevent dryness.
6. Decongestants
Nasal decongestants decrease blood vessel swelling in the nose and dry up your mucus. Use them to treat runny noses caused by viruses, allergies, and sinus infections. While you can purchase over-the-counter decongestants at most drugstores, connect with your healthcare provider before taking a decongestant to discuss other medications or any underlying medical conditions you may have. They can recommend a decongestant that’s safe for you. If using Afrin, be sure to follow dosing guidelines as using it too long can lead to rebound congestion.
RELATED: Watch out for Afrin addiction
7. Avoid triggers
“Avoiding triggers such as dust, pollen, smoke, or spicy foods can help prevent your runny nose from getting worse,” Dr. Foxman explains. If you are having trouble with allergies despite your best efforts, or if you aren’t sure which allergies may be causing your symptoms, make an appointment with an allergist for more support. Consider using an air filter where you spend most of your time, such as at work or in the bedroom.
8. Apply a hot compress
Hot compresses like warm washcloths can be very soothing when your nose runs or feels stuffy. “Applying a warm compress to sinus areas can also help ease congestion and stimulate mucus movement,” Dr. Dasgupta explains. To create a warm compress at home, take a clean washcloth and run it over warm (but not too hot) water, then wring it out. Apply the washcloth to your nose or forehead for several minutes as needed.
What to do if you have a runny nose
Besides treating a runny nose so you feel better, you want to make sure that you practice proper etiquette, especially if you have a cold, flu, or other virus.
“To reduce the spread of germs when dealing with a runny nose, proper hygiene practices are key in order to minimize germ spread,” says Dr. Purdy. Here are her top tips:
- Cover your mouth and nose when sneezing or coughing by using the crook of your elbow or a tissue
- Wash your hands frequently, especially after sneezing, coughing, or blowing your nose
- Stay home when you aren’t feeling well
- Always stay home when you have a fever
- Wear a mask
How long a runny nose lasts differs from one person to another and depends on what is causing the runny nose. Most runny noses last around a week, says Dr. Purdie. However, she adds that if you’re dealing with a cold virus, the runny nose may still be around a bit longer.
When to see a doctor for a runny nose
A runny nose is far from a medical emergency. Still, there may be certain situations where you should see a doctor. “If your runny nose is accompanied by other concerning symptoms such as fever, chills, or difficulty breathing, it may be best to seek medical advice,” says Leah Alexander, MD, a pediatrician in New Jersey.
Dr. Alexander says it may also be wise to consult a medical provider if your runny nose doesn’t improve after a few days of at-home remedies or if it returns shortly after stopping treatment. “A doctor can also help determine the underlying cause and provide you with appropriate treatment options,” she says.
The bottom line is that while runny noses are not usually a reason to panic, you shouldn’t put up with a runny nose if the simple remedies shared above aren’t working. Likewise, never ignore concerning symptoms accompanying a runny nose. When in doubt, reach out to your provider for help.