Should I rest at home or go to work if I have a sore throat and cold?

October 2, 2025 •

4 min read

Millions of workers admit to going to work sick every year. The decision to rest at home or go to work when you have a sore throat and cold can be difficult, but prioritizing rest is almost always the better choice for your health and the well-being of those around you.

Quick Summary

When facing a sore throat and cold, resting at home is crucial for faster recovery and preventing the spread of illness to colleagues. Factors like fever, severe symptoms, and feeling generally unwell are clear signs to stay home and not push through, as doing so can prolong your sickness and increase the risk for others.

Key Points

Stay Home for Contagious Symptoms: If you have a fever, frequent coughing or sneezing, or severe symptoms, stay home to prevent spreading your illness to others.
Rest Accelerates Recovery: Pushing yourself to work with a cold or sore throat can prolong your illness and increase your risk of complications. Rest is vital for your body to recover.
Protect Your Coworkers: Germs spread easily in the workplace through surfaces and airborne droplets. Taking a sick day is a considerate action that protects your colleagues.
Soothe Your Symptoms at Home: Simple home remedies like warm fluids, saltwater gargles, and over-the-counter medication can help manage symptoms while you rest and recover.
Know When to See a Doctor: Seek medical attention if symptoms are severe, persistent, include a high fever, or if you have difficulty swallowing or breathing.
Communicate with Your Employer: Informing your supervisor promptly about your illness allows them to make necessary arrangements and shows professionalism, even when sick.

The Importance of Staying Home When Sick

When your body is fighting off a cold virus, it needs energy to recover. Pushing yourself to go to work or toughing it out can hinder your immune system's efforts, potentially prolonging your illness or making it more severe. The practice of working while sick, sometimes called “presenteeism,” not only harms your own health but also poses a significant risk to your coworkers, particularly those with compromised immune systems. Germs from a sick person can spread rapidly throughout an office via airborne droplets and contaminated surfaces, leading to widespread illness and affecting overall productivity.

Contagiousness: A Key Factor

Many common cold and flu viruses are highly contagious, especially in the first few days of symptoms when you feel the worst. A sore throat can be caused by either a viral or bacterial infection, and it is impossible to know the cause without a medical diagnosis. Given this uncertainty, staying home when you have a sore throat prevents you from unknowingly exposing others to a potentially infectious disease. Staying home is not just a courtesy but a responsible public health measure. For example, some bacterial infections like strep throat are highly contagious and require antibiotics, and spreading them could lead to more serious complications for others.

How to Tell When You Should Absolutely Stay Home

Making the call to take a sick day can be straightforward if you know what to look for. The following symptoms are clear indicators that you should stay home and rest:

Fever: A fever is a sign your body is actively fighting an infection. The Centers for Disease Control and Prevention (CDC) recommends staying home for at least 24 hours after a fever has subsided without the use of fever-reducing medication.
Frequent sneezing and coughing: These are primary ways cold and flu germs are spread through the air. If you cannot contain your sneezes and coughs, you are a walking source of contagion for your coworkers.
Severe fatigue or body aches: These symptoms indicate your body is overtaxed and desperately needs rest to recover. Pushing through exhaustion will only prolong your illness.
Vomiting or diarrhea: While less common with a typical cold, these symptoms are highly contagious and necessitate staying home until they have completely resolved.
Sore throat with fever: This combination can sometimes indicate a more serious infection, such as strep throat, which requires medical attention and staying home to prevent spread.

Practical Steps for a Sick Day at Home

Taking a sick day doesn't mean you need to be completely unproductive. The goal is to rest and recover, not work from your bed, which can lead to faster burnout. Here’s how to make the most of your time at home:

Prioritize Sleep: Adequate sleep is essential for your body's immune system to function optimally. Use this time to get the extra rest your body is craving.
Stay Hydrated: Drink plenty of fluids like water, herbal tea, or broth. Staying hydrated helps to thin mucus and can soothe a sore throat.
Use OTC Remedies: Over-the-counter medications can help manage symptoms like a sore throat and congestion. Consult with a pharmacist or healthcare provider to select the right options for you.
Try Soothing Home Remedies: Simple remedies like gargling with salt water or sipping warm tea with honey can provide significant relief for a sore throat.
Inform Your Employer: Communicate with your supervisor and team members as soon as possible. Be honest and brief about your illness, and keep them updated on your estimated return.

Working While Sick vs. Staying Home: A Comparison


Aspect	Working While Sick	Staying Home to Rest
Recovery	Slower, with increased risk of complications.	Faster and more complete recovery.
Contagion	High risk of spreading illness to coworkers and clients.	Drastically reduces the spread of infection.
Productivity	Low productivity, poor quality of work, and reduced focus.	Allows for a full recovery, leading to higher productivity upon return.
Reputation	Can be viewed negatively by coworkers who might get sick.	Seen as a responsible, considerate action by colleagues.
Mental Health	Increased stress and burnout from pushing through.	Allows for mental rest and reduces stress.

When to Seek Medical Attention

While most common colds and sore throats resolve on their own, certain symptoms warrant a visit to a healthcare provider. Seek medical care if you experience:

Fever: A high or persistent fever can signal a more serious issue.
Difficulty swallowing or breathing: This could indicate a severe infection.
Symptoms that worsen or do not improve: If your condition is not getting better after a few days, it’s best to get checked.
White patches on the tonsils: This can be a sign of strep throat.

Conclusion: Prioritize Your Health and Others

Deciding to stay home when you have a sore throat and cold is a responsible choice that benefits both you and your community. While work-related pressures can be high, prioritizing your health ensures a faster, more complete recovery and protects your coworkers from preventable illness. By understanding the signs that signal the need for rest and taking proactive steps to aid your recovery, you can navigate your sickness with minimal impact on your well-being and professional life. The Centers for Disease Control and Prevention offers robust guidelines on preventing the spread of respiratory viruses, which is an excellent resource for more information on the topic: Preventing Spread of Respiratory Viruses When You're Sick.

Frequently Asked Questions

It's best to stay home, especially if you're unsure of the cause. A mild sore throat can still be contagious, and it's impossible to distinguish a viral sore throat from a bacterial one without a medical test.

You should stay home for at least 24 hours after your fever has passed without using fever-reducing medication. The first few days of a cold are typically the most contagious, so resting during this period is most effective.

Presenteeism is the act of going to work while sick. It can be harmful because it spreads illness to coworkers, prolongs your recovery, and results in poor-quality, low-productivity work.

Yes, they are. Viruses can spread through respiratory droplets and can survive on surfaces like keyboards, door handles, and desks for hours, making office environments high-risk areas for contagion.

While working remotely prevents you from infecting others, it can still hinder your recovery. Your body needs rest to heal, and working from home can lead to burnout and prolong your illness.

Effective home remedies include gargling with warm salt water, drinking plenty of warm fluids like tea with honey, and using a humidifier to soothe the throat.

You should see a doctor if your sore throat is accompanied by a high fever, difficulty swallowing, white patches on your tonsils, or symptoms that don't improve after a few days.