Nov
I have a cold! What do I do?
What Should I Do When I Have a Cold?
Burrr! It is getting cold for Richmond’s athletes. Fortunately, cold weather and wet hair are not part of the current viral theory for causes of the common cold (sorry Mom!). Working out in the cold is however immunosuppressive. In other words, it decreases your ability to fight off bugs like the nasty rhinovirus, which is the most common cause of the common cold.
Before we jump into how to maintain fitness and train through an upper respiratory infection (URI or “cold”) lets take a look at a few other conditions that can masquerade as a “cold.”
“Mono”
Back in high school you probably heard of the “kissing disease,” Infectious Mononucleosis. While the Epstein Barr virus that causes “mono” is in fact spread by kissing, it can also be transmitted by any method of sharing saliva. So, don’t share water bottles.
Like the common cold, “mono” causes a sore throat and fatigue. However, unlike a cold, “mono” brings fever, swollen neck glands, and possibly spleen swelling. Since a swollen spleen may rupture (and it does in about 2 in 1,000 “mono” patients), workouts should be curtailed for about 3 weeks.
There is no cure for “mono.” Antibiotics will not help and may even make things worse. A Sports Medicine provider will probably recommend symptomatic treatments to help with the fever and sore throat. Adequate rest is very important.
“The Flu”
By now you should have had your influenza vaccination. If not, stop what you’re doing, and go to your doctor’s office for a shot. Influenza, “the flu,” is a common viral infection. The vaccination (ie.- “flu shot”) is 90% effective at preventing infection. Since the vaccine is made of killed virus, the chance of having an adverse reaction to the injection is even less than the possibility of dying from the flu without the shot. In summer, 2007, the CDC reiterated a previous recommendation that “all persons, including school-aged children, who want to reduce the risk of becoming ill with influenza or of transmitting influenza to others, should be vaccinated.”
“The flu” may act like a bad cold, causing fatigue and congestion. But the hallmarks of “the flu” are fever, severe body aches, and dry cough. You feel like you did the day after your personal best running race….without the euphoria and even getting to the doctors office is physically difficult at best. It is contagious- flu symptoms show up about 2 days after an exposure. The infected person is contagious to someone else from 1 day before becoming sick and for the first 6 days of illness. With enough rest, symptoms last about 7 days. Getting to a healthcare provider within 2 days of starting symptoms is critical if one is interested in getting a prescription for an anti-viral medication. When taken with in the first 2 days, these medications help speed recovery.
“A Cold”
This brings us to the common cold, upper respiratory infection, URI, or simply the crud. We all know what a URI feels like. But, what should it not feel like? Fever, difficulty breathing, and vomiting, are not part of a cold. In general, “cold” symptoms are from the neck up: headache, sore throat, and runny nose. The rule of thumb is this: If your symptoms are from the neck up, it’s OK to train if you feel like it. Some over the counter (OTC) medications might help.
OTC decongestants help “dry up” a runny nose. Decongestants also dry up your mouth, making you feel thirsty. Stay away from them before a sanctioned race. All decongestants are banned by the NCAA, USOC, and most sanctioning bodies.
An expectorant, like guaifenecin, is a medicine that “thins” secretions, making it easier to get the bad stuff out. Expectorants are legal in competition. If you try an OTC or prescription form, be sure to get plenty of fluids; don’t get to the point where you feel thirsty.
While your waiting the 5-10 days for the cold to go away, do a few more weight training workouts instead of cardio workouts. That way you can keep your strength up, and eliminate the congestion/ dehydration problem. Plenty of vitamin C (some chewable brands taste good) may help speed recovery and prevent relapse. Try to get at least 1500 mg/ day. Other alternative remedies like zinc and echinacea are also available. They won’t hurt, but well designed studies have not shown them to be very effective.
As for prevention, frequent hand washing is the way to go. The little rhinovirus doesn’t stand a chance against suds and water.
Keep training. Take a few days of rest when needed. Enjoy!
Teresa Stadler, MD, FACSM
Commonwealth Sports Medicine
