Why you need a 'sick day kit' — and what health essentials to have on hand when illness strikes

You feel a scratch in your throat, or a lurch in your stomach. Your cheeks feel warm, and you realize you'd better check your temperature. Now, where did you put the thermometer? And does it have batteries? Did you remember to order new COVID tests, or will you have to try your luck with an expired kit? And — whoops — it looks like you haven't stocked up your medicine cabinet since your Great Food Poisoning Fiasco of 2022.

The bad news is that sickness comes sooner and later — and with cold and flu season looming, it might be sooner. But the good news is that we can actually start preparing for it now, and assembling a "sick day kit" is a smart place to start. Want to spare yourself a miserable trip to the drugstore or paying extra to get your sick day essentials delivered? Here's what experts say you should stock up on now — and not when you're in the throes of norovirus, RSV or some other bug.

What is a 'sick day kit'?

This doesn't have to be an actual kit, though you might consider having a portable, grab-and-go version for when you're traveling. Think of it as more of an inventory for what you should have on hand in your bathroom cupboard, medicine cabinet or wherever you keep your medications. But that's just part of it; experts say there are certain food items worth keeping in your kitchen pantry to make a sick day more bearable. Essentially, it's anything you might need to treat an illness, monitor its symptoms, reduce the risk of spreading germs to loved ones and feel more comfortable. Here's how to get stared.

One note: While it's good to have common over-the-counter medications on hand if you need them, you should always follow your doctor's guidance on how to best treat whatever ailment you're dealing with, and what an appropriate dose might be.

Medications to have in stock

Medications such as Tamiflu (for flu) and Paxlovid (for COVID-19) require prescriptions, but experts say the following over-the-counter meds are handy when illness strikes.

• Ibuprofen and acetaminophen: “[These] can help to manage fevers and alleviate body aches,” says Dr. Shirin Mazumder, an infectious diseases physician at Methodist Le Bonheur Healthcare. If a household includes kids, she recommends having chewable and/or liquid forms for children on hand, and suppositories for younger children struggling to keep anything down.

• Cough and cold medicines: Mazumder recommends expectorants (like guaifenesin, more commonly recognized by brand names like Mucinex and Robitussin) for productive coughs, cough suppressants (with dextromethorphan, found in Vicks DayQuil Cough) for dry, persistent coughs and nasal decongestants to alleviate congestion. However, many experts (as well as the American Academy of Pediatrics) agree that cough and cold medicines should be avoided for children under 6, with limited use for older kids.

• Antihistamines: These can be effective at relieving the symptoms of seasonal allergies, such as ragweed. Dr. Lori Weir Solomon, chair and clinical associate professor of ?family and community medicine at New York Medical College, recommends loratadine (Claritin) or cetirizine (Zyrtec).

• Cough drops/throat lozenges: Experts tell Yahoo Life these can soothe a sore throat or assist with coughs thanks to ingredients such as menthol, peppermint and honey.

• Mentholated rubs: “Applied to the throat and chest, [these] can help to soothe a cough,” says Mazumder. They are not advised for children under 2, however.

• Saline nasal mists: Experts say these are great for treating dry nasal passages. “A recent study showed that plain nasal saline sprays can help speed your recovery from a cold,” pediatrician Dr. Andrew Elliston of Elliston Pediatrics tells Yahoo Life.

• Digestive health medications: Solomon recommends keeping loperamide (such as brand-name Imodium) on hand in the event of diarrhea and famotidine (acid-reducing medication like Pepcid AC) for heartburn.

• Prescriptions: If there are any special medications you generally rely on during cold and flu season, such as inhaler medicines, be sure to have that arranged with your doctor early on.

What to keep in the kitchen pantry

Whether you're dehydrated or desperate for a nourishing meal, these food staples can bring relief on a sick day.

• Liquids with electrolytes: Elliston says hydration can help speed up recovery after a stomach bug. “Liquids with electrolytes, like Pedialyte, are the most helpful,” he says.

• Honey: Experts agree honey is excellent for soothing sore throats and suppressing coughs but should never be given to children under 12 months of age.

• Herbal teas: Solomon says these can also help soothe sore throats. “Turmeric tea may help settle the stomach,” she adds.

• Ginger: Fresh ginger root, ginger candy and ginger ale can help soothe a sore throat, reduce body aches and relieve nausea. Parents should consult with a doctor for giving a child under 2 ginger.

• Table salt: Solomon recommends gargling with a warm salt water solution to relieve sore throats.

• Soups and broths: Experts recommend soups as they are easier to tolerate and can also help with hydration and replenishing nutrients.

Other health supplies to have on hand

The following items are useful in terms of diagnosing and monitoring symptoms, limiting the spread of germs and more.

• Thermometer: Digital oral or underarm thermometers are recommended. “Both ear thermometers and forehead thermometers are pricier and can sometimes be less accurate,” says Mazumder.

• Face masks: Whether it’s colds, flu or COVID, masks still offer protection from illness.

• Sanitizing wipes: Use these on frequently touched surfaces, especially when someone in your household is ill.

• COVID tests: Free COVID tests are still being offered by the government (order yours here).

• Pulse oximeter: “The readings provided by the pulse oximeter can assist in determining the severity of illness and when to seek emergency medical evaluation,” says Mazmuder.

• Disposable vomit bags: Handier than a bucket by the bedside.

• Tissues: A must for runny noses.

• Bulb syringe: To use on stuffed-up young children for suction after a nasal saline mist thins out their mucous.

• Hand sanitizer: This should include at least 70% ethyl alcohol.

• Soap: Elliston says washing with soap and water helps kill viruses like norovirus, which causes vomiting and diarrhea.

• Air purifier: “Indoor air quality is important, and an air purifier can help reduce airborne infectious particles,” says Elliston.

How to keep your sick day kit up to date

Once you’ve prepared your sick day supplies, make sure to check expiration dates and any signs of spoilage on your medications every year.

“Anything liquid should be tossed out after the expiration date. It’s not like Cinderella — it won’t become dangerous or ineffective immediately after the date, but over time the efficacy will decrease,” says Solomon. She says pills generally take longer to break down but may be affected by the environment (like a steamy bathroom) they’re stored in. For the record, the U.S. Food and Drug Administration advises against taking drugs after they have expired.

Additionally, make sure things like thermometers and your pulse oximeter have fresh (and backup) batteries, that COVID tests are not yet expired and your sanitizing wipes haven’t dried out.

One more thing...

While we certainly live in a digital world, it’s a good idea to have hard copies of important resource phone numbers, from your primary care doctor’s office, local urgent care center and hospital, to numbers for family and friends.

And finally, don’t forget to stay up to date on your shots. “Vaccines are the best preventative tools that we have,” says Mazumder. “There are vaccines available for flu and COVID-19 for those over the age of 6 months, [and an] RSV vaccine available for the older adults.”