Wellness Journal | Blog | Hydration Room

2025 Cold & Flu Survival Guide: How to Prepare for Flu Season

Written by Dr. Florie | October 15, 2025
 

A case of the flu can keep you laid up for days and even the mildest cold can disrupt everyday life. While flu season peaks in December–February, preparing now can help keep you from getting sidelined. By practicing good hygiene, staying active, eating a balanced diet,  getting good sleep, and optimizing your nutrient levels and hydration with IV therapy, you can improve your odds of staying healthy during cold and flu season. In this guide, we break down our top cold and flu season tips.

 

 

What Are the Best Flu Prevention Tips?

There are steps you can take to minimize your exposure to viruses and potentially spare you from a miserable case of the flu and other viruses. Follow these steps to prepare for flu season:

1. Practice Good Hygiene 

Wash your hands frequently with soap and water for at least 20 seconds, especially after being in public spaces. Use alcohol-based hand sanitizer with at least 60% alcohol when soap isn't available. Avoid touching your face.
 

2. Maintain Your Home

Regularly disinfect high-touch surfaces like doorknobs, keyboards, remote controls, and cell phones. Consider using HEPA air filters to guard against airborne viruses in your home.
 

3. Maintain Social Distancing When Appropriate

Avoid close contact with sick individuals. If you are sick, stay home for at least 24 hours after your fever subsides. Cover coughs and sneezes with the crook of your elbow or a well-placed tissue.
 

How Can I Boost Immunity Before Flu Season?

The best way to prepare for cold and flu season is by maintaining healthy habits and boosting your immune system leading into this germy season.

Prioritize Quality Sleep

Adults need 7-9 hours of sleep to keep our immune systems functioning properly. The immune system is synchronized with your body’s sleep-wake cycle; the body’s demanding immune processes happen while you’re sleeping. 

Here’s how: Deep sleep facilitates an ideal hormonal balance that enables immune cell communication, migration, and memory formation to happen. It’s like an intricate ballet that can only occur when sleeping.

Exercise Regularly

Engage in moderate exercise 3-5 times per week for 20-30 minutes. Physical activity triggers changes in blood flow, heart rate, and the release of stress-related hormones. These hormones then trigger white blood cells to enter the bloodstream, where they patrol for pathogens. This process also allows tissue-repairing and inflammation-countering cells to go where needed. Regular physical activity helps keep your immune defenses in this ready state.

Manage Stress

Chronic stress suppresses immune function by elevating cortisol levels. This stress hormone reduces the activity and production of crucial immune cells and, over time, can lead to an impaired immune system. Practice stress management techniques like meditation, yoga, or deep breathing exercises. We also offer stress relief IV therapy to support a balanced mood.

Eat a Balanced Diet

Consume a balanced diet rich in fruits and vegetables, aiming for 5-9 servings daily to provide immune-boosting vitamins, minerals, and antioxidants. Focus on foods containing vitamins C, D, E, and B6, as well as minerals such as zinc and iron. 

These vitamins, minerals, and antioxidants are the fuel your immune cells need to do their jobs. They can help boost immune cell production, protect against oxidative stress, strengthen barriers against infection, support cell communication, regulate inflammation, and perform other critical functions.

Stay Hydrated

Proper hydration is crucial for immune system function. Water helps transport immune cells, nutrients, and messenger molecules throughout the body, enabling the immune system to detect and respond to pathogens effectively.

Does Hydration or IV Therapy Help Prevent the Flu?

We know, between juggling work and family, it can be difficult to maintain a fitness routine, eat well, stay hydrated, and get enough sleep. When these healthy habits begin to slip, you may become more vulnerable to infections.
  • IV therapy can provide an extra layer of support, ensuring that you’re hydrated and your nutrient levels stay at optimal levels.
  • This, in turn, can help you feel energized and balanced, making it easier to maintain your routine and supplying your immune system with the fuel it needs to function.
  • While oral supplements can be helpful, IV therapy has a distinct advantage in that targeted vitamins, minerals, electrolytes, and fluids are delivered directly into the bloodstream. This allows for rapid absorption, greater bioavailability, and enhanced benefits.

Which IV Therapies Are Best for Cold & Flu?

At Hydration Room, our IV therapies are physician-formulated to supply tailored nutrient blends to help your body fight off infections more quickly and to get you back to feeling like yourself. 
 
Immune Support
This treatment offers a preventative immune boost while supporting energy levels. It contains powerful antioxidants such as Vitamin C and Glutathione, which help protect your immune cells. B vitamins can help your body convert food into energy, ensuring your immune system is powered.

Wellness Infusion
This IV offers a similar immune system boost but is intended for overall, long-term wellness. It focuses on balancing your mood rather than boosting energy, with vitamins like B6 and Inositol, which can support your body’s production of “happy hormones.” If you are stressed and looking for immune support, this treatment may be ideal.

Cold and Flu Remedy
If you are already sick, this treatment may help you bounce back faster. It contains immune-boosting antioxidants as well as anti-inflammatory medicine that can help relieve symptoms like achiness and congestion. 

For a deeper dive into which treatment might be right for you, read our comparison of immune-boosting IVs.

Cold and Flu Boost Injection 
Looking for a quick boost? We also offer injection therapies for convenient immune support when you’re balancing a busy schedule or as a boost between IV treatments. Our Cold & Flu Boost Injection is designed to help your body fight off infection and keep you going strong.
 

Why Hydration Room

Hydration Room offers physician-designed IV and injection therapies formulated for maximum effectiveness. Our treatments use only the highest quality ingredients and are administered by registered nurses. 

Whether you are preparing for cold and flu season or are currently battling an infection, we have an IV therapy designed to help you get healthy and stay healthy. If you are unsure which treatment is best for your needs, we encourage you to schedule a free virtual consultation with one of our nurse practitioners. Book today to get back to feeling like yourself.