A practical guide to preparing for flu season, covering vaccination, home supplies, hygiene habits, immune support, and knowing when to seek medical care.
Schedule your annual flu shot for September or October
Flu season typically peaks between December and February. The vaccine takes about 2 weeks to provide full protection. Getting vaccinated by the end of October gives you coverage for the entire peak season.
Ensure all household members 6 months and older get vaccinated
Vaccinating everyone in the household reduces the chance of flu spreading at home by 60%. Children under 9 getting their first flu shot need 2 doses, 4 weeks apart, so start them in August or early September.
Ask about high-dose or adjuvanted vaccines if you are 65+
Adults 65 and older have a weaker immune response to standard flu vaccines. High-dose and adjuvanted versions provide 24% better protection in this age group. Specifically request these when booking your appointment.
Know where to get vaccinated
Options include your doctor's office, pharmacies ($0-40 with most insurance covering it fully), workplace flu clinics, and county health departments. Pharmacies often offer walk-in appointments with wait times under 15 minutes.
Stock Your Flu Supply Kit
Stock up on fever and pain relievers
Keep a fresh bottle of acetaminophen and ibuprofen (check expiration dates). The flu typically causes fevers of 100-104°F lasting 3-5 days. Alternate between the two medications every 3 hours for better fever control.
Buy a digital thermometer
A fever is 100.4°F (38°C) or higher. Digital thermometers give readings in 30-60 seconds. Test the battery before flu season starts. For children under 3, a rectal thermometer is the most accurate, with a margin of error under 0.2°F.
Stock fluids and easy-to-eat foods
Keep 2-3 days of supplies on hand: clear broth, electrolyte drinks, crackers, applesauce, and plain rice. An adult with the flu needs 80-100 ounces of fluids daily. Dehydration is the most common reason for flu-related ER visits.
Buy tissues, hand sanitizer, and disinfecting wipes
A person with the flu uses 50-100 tissues during their illness. Keep hand sanitizer (at least 60% alcohol) in every room. Flu virus survives on hard surfaces for 24-48 hours; disinfect doorknobs, light switches, and faucets daily.
Stock cough suppressant and throat lozenges
A flu-related cough can last 2-3 weeks after other symptoms resolve. Honey (1-2 tablespoons) is as effective as dextromethorphan for cough suppression in adults. Never give honey to children under 12 months.
Hygiene and Prevention Habits
Wash hands with soap and water for 20 seconds, at least 5 times daily
Hand washing reduces respiratory illness by 16-21%. Key times: before eating, after using the restroom, after touching shared surfaces, and immediately upon arriving home. Hum "Happy Birthday" twice for proper timing.
Avoid touching your face
The average person touches their face 23 times per hour. The flu virus enters through the eyes, nose, and mouth. Being conscious of face-touching and keeping hands busy (holding a pen, clasping hands) reduces contact by 50%.
Disinfect high-touch surfaces daily during flu season
Focus on doorknobs, light switches, phone screens, keyboards, remote controls, and faucet handles. A quick wipe with a disinfectant takes 2 minutes per room. Flu virus is killed within 10 seconds by most commercial disinfectants.
Replace your toothbrush after recovering from the flu
Flu virus can survive on a toothbrush for 24-72 hours. While reinfecting yourself is unlikely, replacing your brush ($2-5) eliminates the risk entirely. Store toothbrushes upright and separate from other family members' brushes.
Immune Support Through Lifestyle
Maintain 7-9 hours of sleep per night
People who sleep less than 6 hours per night are 4.2 times more likely to catch a cold or flu than those sleeping 7+ hours. Maintain a consistent bedtime, even on weekends, within a 30-minute window.
Stay physically active with 150 minutes of exercise per week
Moderate exercise boosts immune cell circulation for up to 3 hours after a workout. People who exercise regularly get 40-50% fewer upper respiratory infections. Walking 30 minutes 5 days a week meets this threshold.
Eat a balanced diet rich in fruits and vegetables
Aim for 5-9 servings of fruits and vegetables daily. Vitamin C (75-90mg/day) and zinc (8-11mg/day) support immune function. One orange provides 70mg of vitamin C. One serving of pumpkin seeds provides 2mg of zinc.
Manage stress through a daily relaxation practice
Chronic stress suppresses immune function by 15-20%. Even 10 minutes daily of deep breathing, meditation, or stretching lowers cortisol. Start this habit before flu season so it is established when you need it most.
Know When to Seek Medical Care
Learn the difference between a cold and the flu
The flu hits hard and fast with fever, body aches, and extreme fatigue within hours. A cold develops gradually over 2-3 days with milder symptoms. Flu fevers reach 100-104°F; colds rarely cause fever above 100°F.
Ask your doctor about antiviral medication within 48 hours of symptoms
Antiviral drugs reduce flu duration by 1-2 days and lower the risk of complications. They work best when started within 48 hours of symptom onset. High-risk groups (pregnant women, age 65+, chronic conditions) should call their doctor immediately.
Know the emergency warning signs
Go to the ER for: difficulty breathing, persistent chest pain, confusion, inability to keep fluids down for 12+ hours, or symptoms that improve then return with fever and worse cough. In children: bluish lips, not drinking fluids, or fever above 104°F.
Stay home for at least 24 hours after fever resolves
You are contagious from 1 day before symptoms start until 5-7 days after. The CDC recommends staying home until you have been fever-free for at least 24 hours without using fever-reducing medication. Returning too early infects an average of 2-3 additional people.
Frequently Asked Questions
When is the best time to get a flu shot?
September or October is ideal, since the vaccine takes about 2 weeks to build full immunity and flu season peaks between December and February. Getting vaccinated in July or August may leave you less protected later in the season as effectiveness wanes after 4-6 months. Late vaccination (even in January) is still better than none.
Can the flu shot give you the flu?
No. The injectable flu vaccine contains inactivated virus that cannot cause infection. Mild side effects like a sore arm, low-grade fever, or fatigue for 1-2 days are your immune system responding to the vaccine, not the flu. The nasal spray vaccine uses a weakened live virus but is not strong enough to cause actual influenza illness.
How effective is the flu vaccine each year?
Effectiveness varies from 40-60% in a typical season, depending on how well the vaccine matches circulating strains. Even when the match is imperfect, vaccinated people who get the flu have 40-60% fewer hospitalizations and significantly milder symptoms. For adults over 65, the high-dose or adjuvanted vaccine provides 24% better protection than the standard shot.
When should I see a doctor for flu symptoms?
Seek medical care within 48 hours of symptom onset if you are in a high-risk group (over 65, pregnant, immunocompromised, or have chronic conditions). Antiviral medications like Tamiflu work best when started within 48 hours and can shorten illness by 1-2 days. Go to the ER for difficulty breathing, persistent chest pain, confusion, or inability to keep fluids down.
How long is a person with the flu contagious?
Adults are most contagious during the first 3-4 days of illness, though they can spread the virus starting 1 day before symptoms appear and up to 5-7 days after getting sick. Children and immunocompromised individuals may be contagious for up to 10 days. Stay home for at least 24 hours after your fever breaks without the use of fever-reducing medication.