• Allergies
• Common Cold
• Flu

11 Tips to Stop a Runny Nose

Medically reviewed and edited by Payel Gupta, MD, FACAAI

Published: January 21, 2022
Updated: March 14, 2025
5 mins

A runny nose is one of the more frustrating and embarrassing symptoms associated with allergies, as well as the cold and flu. When your body perceives an allergy threat, it produces extra mucus as a means of trying to force the foreign allergen out. This leads to a discharge of mucus from the nostrils as a result. This condition is very common, affecting around 50 million Americans every year, and can develop due to various factors besides the weather. 

While we send some gratitude to our bodies for trying their best to keep us safe, we also wish it’d just chill sometimes. But don’t worry – we’ve got some tips and tricks to stop even the most athletic noses from running all day long.

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How Does a Runny Nose Develop?

A runny nose — also known as rhinorrhea — is a common condition that can be frustrating and uncomfortable. 

It occurs when excess fluid or mucus is produced by the tissue lining in the nasal passages. This overproduction of mucus can be triggered by a variety of factors, including:

• Viral infections like the common cold or flu

• Allergic reactions 

• Exposure to irritants like cigarette smoke, strong odors, or pollution

• Weather changes

• Spicy foods 

• Emotional stress 

• Hormonal changes 

When the lining of the nasal passages is irritated, it causes the blood vessels to dilate and excess mucus to be produced. 

This is the body’s way of trying to flush out irritants and defend itself against germs. 

How Do You Stop a Runny Nose?

There are various methods for treating a runny nose, depending on the underlying cause. Let’s take a closer look at what those are. 

1. Drink up

Often, a runny nose is accompanied by nasal congestion, another allergy symptom that we can definitely do without. Drinking plenty of fluids — like water, herbal teas, and clear broths — can thin the mucus and make it easier for the body to drain. This helps to reduce excess mucus in the nasal passages. 

Pro tip: Hot liquids work even better than cold ones for dislodging mucus. Mixing honey and lemon in warm water can create a soothing hot drink that can reduce inflammation and mucus production. It can also alleviate an irritated or sore throat that may develop because of post-nasal drip. 

This is because their heat and steam can enter your airways and decongest them naturally. Load up on some herbal teas, especially those that are known to be antihistamines such as chamomile, peppermint, or ginger. These can also alleviate co-occurring symptoms like a sore throat.

2. Antihistamines

Speaking of antihistamines, taking over-the-counter medications to attack your allergy symptoms is one of the most effective ways to get relief fast. Histamines are chemicals found in the body that cause the symptoms of allergies, such as sinus congestion or runny nose. Antihistamines are medications that inhibit the production of these chemicals.

Many antihistamines are taken orally in pill or capsule form. These include common medications such as loratadine or cetirizine. However, if you’re really trying to pinpoint that runny nose, you may want to go with antihistamine nasal sprays.

These work by blocking the histamine that is released by your body in your nose. Since histamine is the chemical responsible for causing the runny nose and congestion your symptoms will get better very quickly.

A combination of both oral antihistamines and nasal sprays may work best to address some of the most aggravating symptoms. You can also get eye drop antihistamines to alleviate itchy and watery eyes if you’re feeling those as well.

3. Get steamy

Inhaling hot steam is a helpful way to reduce runny nose and congestion symptoms. There are a few different ways you can do this.

One method is by heating up clean water in a pot on the stove, just enough to create steam. With that in mind, don’t let it boil. Then, place your face above the steam for about 20 to 30 minutes, taking breaks when your face gets too hot. Finally, blow your nose to get out all of the loosened mucus.

Standing over the stove for a half-hour might not sound like the best method in the world, but a study found inhaling hot steam is a really great way to reduce symptoms of the cold and flu. But if you’re pressed for time, you can achieve similar results by taking a nice hot shower instead.

4. Use a neti pot

Nasal irrigation sounds intimidating, but it’s one of the most tried and true methods for alleviating nasal congestion and runny nose. This can be done by using a neti pot, which are small containers that sort of look like a teapot. To use a neti pot, you’ll add a warm saltwater solution to the device. Then, you’ll tilt your head and pour the solution through one nostril. It will naturally come right out the other, hopefully taking a bunch of mucus out with it.

Neti pots can be bought from your local drugstore, and when used properly, they’re a beneficial tool for alleviating runny and post-nasal drip. However, make sure you read the directions and use them the right way. In rare cases, they can make your symptoms worse or even lead to a sinus infection.

5. Spice things up

After a big bite of something spicy, you may feel a tickle in your nose, the need to sneeze, or that your nose starts to run. Most spicy foods – such as cayenne or chili peppers – contain a chemical called capsaicin. This is what makes those foods have that spicy sensation. Studies have found that this chemical is effective for reducing the nasal symptoms of allergic rhinitis.

So it might be time to ease your way into eating more spicy foods. Meals containing spicy peppers, wasabi, horseradish, or ginger are some tasty and effective ways to feel some relief.

6. Use a humidifier

Dry air can make your sinuses feel dry, which can also cause your mucus to become thicker and flow out of your nose more slowly. Adding moisture into the air with a humidifier is a great way to loosen up mucus and make it easier to blow out.

If you are allergic to dust mites however, make sure to keep the humidity to no more than 50% because dust mites also live off of the humidity in the environment.

7. Catch up on sleep

If sleep is a remedy for a runny nose, count us in! When you sleep, your body produces new immune system cells, which can help your body to attack cold and flu particles more quickly. This means that getting an adequate night’s sleep may have you waking up feeling good as new in the morning.

If you’re struggling to sleep because of your congestion or runny nose, try propping yourself up with a few pillows to reduce the stuffiness in your nose and make it more comfortable for you.

8. Apply a warm compress

Both a stuffy nose (when nasal tissues and blood vessels swell) and a runny nose (when excess mucus is produced) can be caused by irritation in the nasal cavity. If you can reduce some of that inflammation, you’ll be able to relieve yourself from the menace of a runny nose.

Run a washcloth under some warm water, and then squeeze it out, so it’s just a little bit damp. Then, place it over your nose and forehead. This can help to reduce irritation while also loosening up the mucus to make it easier to expel. Repeat this as often as you need. If nothing else, this is a relaxing technique that can at least reduce some of the stress you might be feeling at the same time.

9. Avoid allergy triggers

If your runny nose results from an allergic reaction, it’s probably a good idea to try to remove yourself from situations that trigger it. This means trying to limit outdoor exposure during allergy season, keeping your windows closed, and wearing a facial covering to prevent pollen particles from entering your airways.

If indoor allergens like dust mites or mold seem to be the culprit, you’ll want to wash your linens at least once every two weeks, being sure to dry them with a drying machine rather than hanging them outside. Additionally, place dehumidifiers in basements or bathrooms where excessive moisture build-up can foster mold growth.

10. Over-the-counter (OTC) solutions 

Although a runny nose can usually be treated with home remedies, your doctor may also recommend OTC options for faster symptomatic relief. These may include:

• Decongestant sprays: These sprays provide quick relief by narrowing the blood vessels in the nasal passages. This helps to reduce irritation and excess mucus production.

• Nasal steroid sprays: A nasal steroid spray can reduce inflammation in the nasal passage to control excess mucus and dry a runny nose. These sprays are usually used in combination with antihistamines.

In more severe cases of a runny nose — such as if your symptoms don’t improve within 10 days — your doctor may also recommend antibiotics to help relieve discomfort.

11. Surgery

Although rare, surgical procedures may also be considered as a runny nose treatment. This option is usually only reserved for:

• Individuals who suffer from chronic sinus infections that haven’t improved with medical treatment

• Cases of nasal polyps — non-cancerous growths in the lining of the nasal passage — that are large or resistant to treatment

• Individuals with a deviated septum that causes chronic nasal obstruction

• People with enlarged bones in the nasal passages might undergo a turbinate reduction procedure where the bones are adjusted to relieve discomfort

• Cases of a cerebrospinal fluid (CSF) leak — where the fluid around the brain leaks into the nasal passages — although this is extremely rare

It’s important to remember that surgical interventions are typically a last-resort treatment and aren’t very common for treating a runny nose.

If you’re concerned about your symptoms or feel that your condition may require surgery, consult with your doctor to discuss your options. 

How Long Does a Runny Nose Last?

The duration of a runny nose usually depends on the underlying cause. With a viral infection — such as a cold or flu — runny noses can last between 10 and 14 days. 

A runny nose that results from allergies typically lasts as long as you’re exposed to the allergen.

If you’ve had a runny nose for more than three weeks without being exposed to a known allergen, it’s recommended to see your doctor. 

Can a Runny Nose Be Prevented?

Preventing a runny nose is possible, although not all cases can be avoided completely. 

Various lifestyle modifications can usually go a long way in helping you prevent a runny nose, including:

• Frequently washing your hands to prevent contracting or spreading infections 

• Regularly rinsing the nasal passages with a saline solution to flush out irritants 

• Avoiding exposure to household and environmental pollutants that could irritate the nose

• Controlling indoor allergens 

• Incorporating anti-inflammatory foods into your diet, including turmeric and ginger

• Avoiding histamine-rich foods that can trigger an unnecessary immune response, such as aged cheeses, processed meats, and fermented foods

• Being mindful of weather changes that could exacerbate runny nose symptoms, such as wind or colder temperatures

• Using masks during allergy season or in polluted areas

• Staying up to date with vaccinations

You can also speak to your doctor about any specific concerns you may have to allow them to make more personalized recommendations to prevent a runny nose. 

When Should You See a Doctor about a Runny Nose?

A runny nose is rarely cause for concern, but some circumstances may require medical intervention.

If you experience any of the following, it’s recommended to consult your doctor:

• Symptoms that persist for more than 10 days without improving

• Pain or fever

• Green or yellow nasal discharge

• Sleep disturbances

• Shortness of breath

• Wheezing

• Rash

• Vision changes

It’s also important to seek medical attention if you develop a runny nose and have an underlying health condition like asthma or an immune system disorder. 

Your doctor can recommend appropriate treatment options to alleviate your symptoms and help you avoid further complications. 

Where Can I Learn More About Treating a Runny Nose?

A runny nose is a tough symptom to deal with during allergy season. Antihistamine medications and nasal sprays tend to be the most effective and fastest treatments for allergies. These medications help to open up the sinuses and get you feeling back to normal.

At LifeMD, you can speak with a licensed healthcare provider about what to do if you are experiencing a persistent runny nose. They can give you tips for managing your allergy symptoms. Book an appointment today to learn more about managing allergy symptoms.

Payel Gupta, MD, FACAAI

Dr. Gupta holds certifications from the American Board of Allergy and Immunology, American Board of Internal Medicine, and American Board of Pediatrics. With a deep interest in global health, she’s volunteered her clinical skills across many continents.

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