Singing Through Cold and Flu Season: Tips for Protecting Your Voice
As the colder months roll in, so do the inevitable sniffles, sore throats, and congestion. For singers, cold and flu season can be especially challenging. Whether you’re a professional performer or a casual vocalist, getting sick can have a major impact on your voice and your ability to sing. While there’s no foolproof way to avoid every bug that comes your way, there are definitely strategies to protect and care for your voice when illness strikes. In this blog, I’ll share tips on how to keep your voice healthy during cold and flu season—and what to do when you’re feeling under the weather.
1. Boost Your Immune System Before You Get Sick
Preventing illness before it strikes is always the best strategy. While you can’t entirely eliminate the risk of catching a cold or flu, strengthening your immune system is your first line of defense.
Stay Hydrated: The more hydrated you are, the better your body can fight off illness and the less likely your vocal cords are to dry out. Drink plenty of water throughout the day. Herbal teas (like chamomile or ginger tea) can also help soothe your throat and keep your body hydrated.
Eat a Balanced Diet: Foods rich in vitamins and minerals—especially vitamin C, zinc, and antioxidants—can help boost your immune system. Think citrus fruits, leafy greens, garlic, and other immune-boosting foods.
Rest and Sleep: Your body needs time to recover and regenerate, especially in the winter months. Prioritize sleep and try to reduce stress when you can to give your immune system the best chance of fighting off illness.
Wash Your Hands: This might seem like a no-brainer, but handwashing is one of the simplest and most effective ways to prevent the spread of viruses. Avoid touching your face, especially your mouth, nose, and eyes, as germs can easily transfer from your hands to those areas.
2. Protect Your Voice Before, During, and After Singing
When you sing, your vocal cords are doing a lot of work. They vibrate thousands of times per second to create sound, and when you’re sick, that process can be harder on your voice. Here are some proactive steps to take to avoid overtaxing your voice when the air is filled with germs.
Warm Up Thoroughly: Always warm up before singing—this becomes even more important when you’re feeling under the weather. Gentle vocal exercises help get your vocal cords ready to work and prevent injury. Avoid overdoing it with high-intensity exercises if you’re already dealing with a sore throat or congestion. Stick to light humming, lip trills, or sirens (the smooth glide between low and high notes).
Stay Humidified: Cold air can dry out your vocal cords, making it harder to sing and more prone to irritation. If you live in a particularly dry area or the heat is on in your home, consider using a humidifier to keep the air moist. You can also inhale steam from a bowl of hot water or take a hot shower to keep your vocal cords hydrated.
Limit Vocal Strain: If you feel any soreness, tightness, or discomfort in your throat, take it as a sign to rest your voice. I always tell my students that the voice isn’t a muscle that you should push through pain. It’s important to listen to your body and recognize when you’re overexerting yourself.
3. What to Do When You Get Sick
Even with the best precautions, colds and flu are inevitable from time to time. If you find yourself under the weather, here are some steps to take to avoid damaging your voice further while you recover:
Rest Your Voice: If you’re battling a sore throat, congestion, or coughing, the best thing you can do for your voice is to rest it as much as possible. Avoid speaking loudly or singing, especially if your voice feels strained. I know it’s tempting to try to push through a rehearsal or performance, but resting your voice now will help you avoid longer-term damage.
Hydrate, Hydrate, Hydrate: Drink warm water, herbal teas, and broths. Avoid beverages that are too hot or too cold, as extreme temperatures can irritate your throat. Steer clear of caffeinated drinks as well, since caffeine can dehydrate your body.
Sooth Your Throat: Gargling with warm salt water or drinking honey and lemon in warm water can provide some relief for a sore throat. Honey has natural antimicrobial properties, and lemon helps break up mucus. Just be mindful that honey can coat the throat, which may feel soothing but might also temporarily mask any irritation or inflammation, so don’t overdo it.
Avoid Clearing Your Throat: Constantly clearing your throat can cause irritation and even harm your vocal cords. Instead, try sipping warm water or swallowing to clear the discomfort.
Be Careful with Medication: If you’re taking over-the-counter medications for cold symptoms, be cautious about how they may affect your voice. Some decongestants and antihistamines can dry out your throat, making it more difficult to sing. If you must take something, be sure to stay hydrated and consider using a saline nasal spray to relieve congestion without drying out your vocal cords.
4. Don’t Sing if You’re Too Sick
If you’re experiencing severe symptoms—such as fever, extreme fatigue, or a deep cough—it’s best to refrain from singing until you feel better. Singing with a cold or flu can put unnecessary strain on your already compromised vocal cords and prolong your recovery time. Even if you’re only mildly sick, take it easy and gauge how your voice feels throughout the day.
Remember, it’s always better to rest and recover fully than to push through and risk more serious vocal issues later. No performance or practice session is worth damaging your voice in the long run.
5. Once You’re Feeling Better: Ease Back Into Singing
When you start feeling better, it can be tempting to jump back into your usual vocal routine at full throttle, but this can lead to vocal fatigue or re-injury. Start slow and ease your voice back into singing.
Gradual Warm-ups: Begin with gentle vocal exercises, like humming or soft sirens, before tackling anything more strenuous.
Avoid Belting or Power Singing: Start by singing in a comfortable range, avoiding any high-pressure techniques or belting.
Take Frequent Breaks: Don’t overdo it at first. Take breaks every 15-20 minutes during your practice or rehearsal to give your voice a rest.
6. Use Your Voice Wisely Throughout Cold and Flu Season
The key to keeping your voice healthy during the cold and flu season is prevention, maintenance, and listening to your body. Always stay hydrated, warm up before singing, rest when needed, and be gentle with your voice when you're under the weather. It’s easy to forget how much we rely on our voices, but with a little extra care during cold and flu season, you’ll be able to preserve your vocal health and keep singing strong.
And if you do catch a cold or flu, remember: it's okay to rest. Your voice will thank you later!
