By Rebecca Castillo, MD 

The rainy season in the Philippines brings much-needed relief from the summer heat, but it also comes with a surge of coughs, colds, and other infections. With damp weather, crowded commutes, and fluctuating temperatures, viruses spread easily, making upper respiratory tract infections (URTIs) the most common complaint in clinics this time of year. While most URTIs are mild, they can disrupt school, work, and daily life—and in vulnerable individuals, they may progress to more serious illnesses like pneumonia.

1. Strengthen Your Immune System 

• Eat a balanced diet rich in fruits, vegetables, and protein to give your body the nutrients it needs to fight infections. 

• Stay hydrated even if the weather feels cooler; water helps flush toxins and keeps mucous membranes moist, which is the body’s first defense against viruses. 

• Get enough sleep. Adults need at least 7–8 hours; children and teens need more. Sleep deprivation lowers resistance and makes you more vulnerable to infections. 

2. Practice Good Hygiene 

• Wash your hands often with soap and water, especially after coughing, sneezing, or using public transport. Alcohol-based sanitizers are a good alternative when water is not available. 

• Avoid touching your face, particularly your eyes, nose, and mouth, as these are entry points for viruses. 

• Cover your coughs and sneezes with a tissue or your elbow to prevent spreading germs to others. 

3. Be Cautious in Crowded or Damp Spaces 

• Ventilate indoor spaces. Rain often forces us indoors, but poor air circulation makes viruses linger. Open windows when possible. 

• Wear a mask if you have symptoms, or if you are in crowded areas, especially when flu or COVID-19 cases are rising. 

• Bring an umbrella and raincoat. Getting soaked in the rain won’t directly cause colds, but the stress of being chilled and fatigued lowers immunity. 

4. Stay Up to Date on Vaccinations 

• Annual flu shots are highly recommended, especially for children, seniors, and those with chronic conditions. 

• Recommended vaccines (like flu, pneumococcal shots for the elderly) help reduce the risk of severe illness. 

5. Seek Medical Advice Early 

• Don’t ignore a cough or fever that lasts more than a few days. What starts as a simple viral infection can sometimes progress into bronchitis or pneumonia. 

• Vulnerable groups—young children, elderly adults, and those with asthma, diabetes, or heart disease—should be extra vigilant. 

Final Thoughts

Rainy days need not mean sick days. By combining common-sense precautions with healthy lifestyle habits, we can reduce our chances of falling ill and keep our loved ones safe. Prevention is always better than cure—and often, it’s as simple as washing our hands, eating well, and getting enough rest.

“Prevention is better than cure—especially during the rainy season.”