Summer Colds: What You Need to Know

• Non-polio enteroviruses usually cause summer colds.^1,2
• Some summer cold symptoms include sneezing, cough, chills, pink eye, and a runny nose.²
• You can help support your immune system by staying hydrated, getting enough sleep, eating a healthy diet, reducing stress, keeping your distance, and sanitizing.^4,5,6,7,8,9
• If you’re sick with a summer cold, stay at home, call off work if you’re able, drink fluids, consider doctor-recommended over-the-counter medications, and rest.

  Summer Colds: What You Need to Know

  Colds are expected when it’s cold outside. But what happens when you catch one in the off-season? Can you even get a cold in the summer? Yes, it’s possible—and it’s not uncommon, either. 

  Why Do I Have a Summer Cold?

  You may have a cold, but that doesn’t mean it’s the same cold you caught during peak sick season. Summer viruses are different from winter colds. What we usually catch when it’s cold are rhinoviruses.¹ Instead, summer colds are typically caused by non-polio enterovirus infections, a group of viruses that circulate year-round, but mostly during the summer and fall.² There are more than 100 types of non-polio enteroviruses, which can cause a wide range of illnesses, from mild respiratory infections to more serious conditions like viral meningitis or encephalitis. Non-polio enteroviruses primarily impact children and teenagers, but they can affect anyone.²

  Summer Cold Symptoms

  Like colds caused by rhinoviruses, non-polio enterovirus colds share many of the same symptoms. Some mild signs you may be infected with a summer cold include:²
• Runny nose
• Sneezing
• Cough
• Skin rash
• Chills and aches
• Mouth blisters
• Viral conjunctivitis (pink eye)

  Summer colds are often mild. Most people recover at home without needing medical attention.²

  Seek medical attention as soon as possible if you or someone else experiences severe symptoms like a high, persistent fever (>= 104°F), chest pain, difficulty breathing, shortness of breath, severe headache, stiff neck, confusion or disorientation, frequent vomiting, or seizures.³

  How Do You Prevent a Summer Cold?

  You can’t truly prevent a summer cold, but these tips can help you take steps to support and maintain your immune system and reduce your risk of catching one.

  
  

  Stay Hydrated

  Hydration is always essential for good health.^4,5 Dehydration can weaken immune cells and lower saliva production, which contains essential antimicrobial proteins.^4,5 Carry a refillable water bottle to work, class, or any outing to hydrate and reduce plastic waste. Consider using an electrolyte drink mix to ensure you’re not missing out on the essential minerals and salt your body needs.

  Eat a Balanced Diet

  It’s no secret that what you eat can impact your immune health. Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains, and limit alcohol consumption. Choose foods known to help support the immune system, like:⁶
• Spinach
• Broccoli
• Garlic
• Mushrooms
• Onions
• Almonds
• Eggs
• Probiotic foods, like kefir and yogurt

  
  

  Get Enough Sleep

  A lack of sleep can put you at an increased risk of infection.⁷ Avoid caffeine, alcohol, and screens before bedtime, and strive for seven to nine hours of sleep each night.⁸ If you struggle with insomnia, consult your doctor for solutions to ensure you get a good night’s rest.

  
  

  Limit Your Stress

  When stressed, your body produces cortisol, which can suppress the activity of critical immune cells that defend the body against infections.⁹ Take actions to manage your stress through exercise and human connection, whether strolling in nature or calling a friend. See a mental health professional if stress significantly affects your everyday life and functioning.

  Keep Your Distance

  The weather is warm, everyone is outside, and significant events with lots of people are commonplace, like festivals, barbecues, weddings, and sporting events. If you’re going to get the most out of your summer, contact with people is inevitable. However, you can still take precautions to support your immune system by:

• Masking up in crowded places
  
• Avoiding shaking hands or hugging people
• Not sharing food, drinks, and utensils with others
• Following the 3-to-6 feet of distance rule, if possible

  
  

  Sanitize, Sanitize, Sanitize

  Wash your hands before and after eating, using the bathroom, and leaving public spaces. Carry hand sanitizer with you. Disinfect surfaces like doorknobs, light switches, phone screens, shared keyboards, and countertops, especially if you’re living with someone who is sick.

  
  

  Ask Your Doctor About Supplements

  Reach out to your doctor before you consider adding supplements to your daily regimen. Ask about these supplements, which may help support your immune system in the following ways:¹⁰

  Vitamin C: Also known as ascorbic acid, vitamin C has antioxidant effects and antimicrobial and antiviral properties. It can help balance cytokine (cell messenger) production and lower histamine levels that cause itching, sneezing, and runny noses.¹⁰

  Zinc: This mineral is critical for the immune system. Zinc assists with the healthy development and function of immune cells and has antiviral and anti-inflammatory properties, which may help reduce the risk of infection.¹⁰

  Vitamin D: Found in the sun, dairy, and fatty fish, vitamin D may lower viral replication rates, limit inflammation, and boost the levels of T-cells.¹⁰

  Selenium: Like zinc, selenium is an essential mineral that may support the immune system by enhancing T-cell function and natural killer cell activity.¹⁰

  Omega-3s: Omega-3 fatty acids (found in fish and flaxseed oil) may reduce inflammation associated with summer colds.¹⁰

  Probiotics: Probiotics are live microorganisms that balance healthy bacteria in the gut. Probiotics may enhance the gut barrier by preventing pathogens from entering the stomach.¹⁰ They may also inhibit virus replication.¹⁰

  What to Do When You're Sick with a Summer Cold

• Rest up. A summer cold is your time to lie low and take it easy. Stay at home. Get at least seven hours of sleep—the recommended amount for adults.⁸
• Call in sick, if you can. You don’t want to get others sick, and working through it can impact your recovery.
• Drink fluids with electrolytes. Water alone isn’t going to do it. Drink fluids rich in electrolytes to stay hydrated.
• Consider over-the-counter medications and supplements. Talk to your doctor about products to manage symptoms, like non-steroidal anti-inflammatory drugs (NSAIDs) and acetaminophen to reduce fevers, headaches, and soreness; throat lozenges for a sore throat; and decongestants like a nasal mist for relief.

       Summer Colds: Quick Facts

A cold can hit you when you least expect it, so the best thing you can do is prioritize your health. Explore more wellness tips from Garden of Health to support your health through every season.

Sources:

1. About Rhinoviruses. CDC. https://www.cdc.gov/rhinoviruses/about/index.html. Accessed 07/02/2025.
2. Non-Polio Enterovirus. State of Rhode Island Department of Health. https://health.ri.gov/node/19976. Accessed 07/02/2025.
3. Fever in adults: When to worry. Harvard Health Publishing. https://www.health.harvard.edu/diseases-and-conditions/treating-fever-in-adults
4. Effects of dehydration on immune functions after a judo practice session. PubMed. https://pubmed.ncbi.nlm.nih.gov/22362640/. Accessed 07/02/2025
5. Dehydration decreases saliva antimicrobial proteins important for mucosal immunity. PubMed Central. https://pubmed.ncbi.nlm.nih.gov/22686429/. Accessed 07/02/2025.
6. Common foods for boosting human immunity: A review. PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC10630845/. Accessed 07/02/2025.
7. Role of sleep deprivation in immune-related disease risk and outcomes. PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC8602722/. Accessed 07/02/2025.
8. How Much Sleep Is Enough? NHLBI. https://www.nhlbi.nih.gov/health/sleep/how-much-sleep. Accessed 07/02/2025.
9. Immunology of Stress: A Review Article. PubMed Central. https://pmc.ncbi.nlm.nih.gov/articles/PMC11546738/.