"I'm sick. What should I do?"

If you’ve sung for any length of time, you’ve probably faced this dilemma: “I’m sick. What should I do?”

I get this question a lot — especially during long runs of shows, rehearsals, or church services. While every singer’s body is different, and nothing replaces medical advice, here are some research-backed guidelines I’ve found helpful both personally and professionally.

(Disclaimer: This is not medical advice. Always consult a physician or qualified medical professional for diagnosis and treatment.)

First things first...

Sleep. It sounds simple, but restorative sleep is one of the strongest predictors of immune function and vocal recovery [1].

Hydrate. Drink water consistently, and if possible, run a humidifier in your bedroom or practice space. Adequate hydration reduces phonatory effort and helps protect against vocal fatigue [2].

Vocal Rest. Sometimes the best “practice” is silence. Rest gives the vocal folds time to heal and prevents compounding strain [3].

Diet & General Wellness. Nutritious, balanced food supports immune resilience and vocal recovery. On the flip side, excessive caffeine and alcohol can worsen dehydration [4].

Also helpful...

Supplements. Singers often swear by vitamin C, zinc, or vitamin D. Research is mixed: they may help if you’re deficient, but they’re not cure-alls [5]. Think of them as wellness boosters, not quick fixes.

Nasal Irrigation (Neti Pot, saline sprays). Generally safe and often effective for reducing congestion. Prescription steroid sprays can help too. But strong over-the-counter decongestant sprays may cause rebound congestion if overused [6].

Decongestants & Antihistamines (e.g., Sudafed, Benadryl). These relieve symptoms but also dry the vocal folds — potentially making singing more fatiguing [3]. If you use them, hydrate extra and monitor your voice carefully.

Beware of...

Throat Coat Teas & Sprays. These often contain numbing agents. Relief can be real, but the risk is dulled sensory feedback — making it easier to push past safe vocal limits, much like biting your cheek when your mouth is numb at the dentist.

Over-Doing It. The hardest choice may be skipping a performance. But remember: you only get one voice. Singing while acutely ill can turn a temporary issue into a long-term injury. The real goal is not just to sound good tonight, but to sing for a lifetime.

Summary

As singers, we often feel pressure to power through illness. But remember, the goal is not just to sing well for a moment, but to sing well for a lifetime. You only get one voice. Choose to prioritize caring for it well.

References

[1] Irwin, M. R. (2019). Sleep and immunity. F1000Research, 8, F1000 Faculty Rev-33. https://doi.org/10.12688/f1000research.18020.1

[2] Sivasankar, M., & Fisher, K. V. (2002). Vocal fold epithelial response to acute surface dehydration. Annals of Otology, Rhinology & Laryngology, 111(10), 1007–1011. https://doi.org/10.1177/000348940211101011

[3] Sataloff, R. T. (2017). Vocal Health and Pedagogy. Plural Publishing.

[4] National Center for Voice and Speech. (2023). Voice Care. Retrieved from https://ncvs.org

[5] National Institutes of Health, Office of Dietary Supplements. (2022). Vitamin and mineral supplements fact sheets. Retrieved from https://ods.od.nih.gov

[6] Stachler, R. J., et al. (2018). Clinical practice guideline: Hoarseness (dysphonia) (update). Otolaryngology–Head and Neck Surgery, 158(1_suppl), S1–S42. https://doi.org/10.1177/0194599817751030