A Practical Health Checklist For Busy UK Families

Two Minute Checklist

If you do only one thing today, do this. It is the quick reset that makes the rest of the month easier.

Home Care Foundations

People skip this part because it sounds obvious. Then illness hits and you realise the boring basics are what carry you through the first couple of days. Good home care does two jobs. It helps recovery, and it makes it easier to spot whether things are improving or going the wrong way.

Nutrition

When you are ill, appetite often disappears. That is normal. You do not need perfect nutrition. You need enough energy and enough fluid.

What to do

• Choose easy foods, soup, toast, oats, rice, eggs, fruit.
• Eat small amounts more often if full meals feel too much.
• If vomiting or diarrhoea is active, focus on fluids first.

What to avoid

• Heavy fatty meals when nausea is present.
• Forcing food in children. Fluids matter more short term.

Fever Basics

A fever can feel scary, especially in children. Often it is a normal immune response. The goal is comfort and monitoring.

What to do

• Dress lightly and keep the room comfortable.
• If you use common over the counter remedies, follow label and age guidance.
• Encourage rest and regular sips of fluid.

What does not help

• Cold baths, which can increase discomfort.
• Over wrapping in blankets.

When to seek help: If you are concerned, symptoms are worsening, or the person is not drinking, is unusually drowsy, or seems very unwell, seek medical advice. For children, you can find guidance on fever and when to get help here.

Hydration

Winter dehydration sneaks up on you. Central heating and double glazing dry the air. People forget to drink. Fever increases fluid loss. Vomiting and diarrhoea can drain you fast.

What to do

• Sip fluids little and often.
• If you are feeling nauseated, take small sips every few minutes.
• Use oral rehydration solution for vomiting or diarrhoea, especially for children and older adults.
• Watch for very dark urine, dizziness, dry mouth, unusual tiredness.

What to avoid

• Alcohol, which disrupts sleep and worsens dehydration.
• Sugary fizzy drinks, which can upset the stomach.

If you live alone, make this easy. Put water by your bed and in the room you sit in most. When you feel unwell, tiny obstacles suddenly feel massive. NHS guidance on diarrhoea and vomiting is here.

Rest And Sleep

Rest is not laziness. It is your body doing its job. The first 24 to 48 hours often sets the tone for the whole illness.

What to do

• Lower expectations for a day or two.
• Postpone anything non essential.
• Keep nights simple, warm drink, clean pillowcase, cooler room, fewer screens.
• If coughing or congested, prop your head up with an extra pillow.

What to avoid

• Pushing through work or exercise with fever and body aches.
• Staying up late because you feel too tired to sleep.

If you are a parent, it can help to ease off for a day or two and treat it as a rest period. Trying to push through as normal when everyone is unwell often adds stress and can slow recovery for the whole household.

Common Winter Illnesses And First Steps

This section is for the moment you are thinking, what is this and what do I do right now.

Cold Vs Flu Vs Covid

They can start out feeling similar. The overall pattern usually gives you the clue.

Typical early signs

• Cold often starts gradually, sore throat, sneezing, runny nose, mild cough.
• Flu often hits fast, fever, chills, aches, heavy fatigue.
• Covid varies, can look like either, sore throat, cough, fever, fatigue, sometimes changes to taste or smell.

What to do in the first 24 to 48 hours

• Rest early, do not wait until you are wiped out.
• Hydrate and keep food simple.
• If you use common over the counter remedies, follow label guidance.
• Reduce contact with older relatives or anyone clinically vulnerable while unwell.

What helps

• Warm fluids.
• Honey for adults and children over one year.
• Saline spray for congestion.
• A calm day at home.

What does not help: Antibiotics for a typical viral illness. Intense workouts to sweat it out.

Norovirus And Stomach Bugs

This is the one that wipes out plans. It spreads quickly and can hit hard.

Typical early signs

• Sudden nausea and vomiting.
• Watery diarrhoea.
• Stomach cramps, body aches, sometimes mild fever.

What to do in the first 24 to 48 hours

• Prioritise fluids, small sips regularly.
• Use oral rehydration solution if symptoms continue, especially for children and older adults.
• Rest and avoid preparing food for others if possible.

What helps

• Rehydration solution and clear fluids.
• Plain foods once vomiting settles, toast, rice, bananas, soup.

What does not help: Trying to eat normally too soon. Going back to work or school while symptoms are still active.

NHS guidance on norovirus is here. UKHSA advice on stopping the spread is here.

Sore Throat And Tonsillitis

Most sore throats are viral, and still feel miserable.

Typical early signs

• Pain on swallowing.
• Swollen glands in the neck.
• Fever and tiredness.
• Sometimes white patches on the tonsils.

What to do in the first 24 to 48 hours

• Hydrate and rest.
• Use paracetamol or ibuprofen for comfort and follow label guidance.
• Keep food warm and soft.

What helps

• Warm drinks and lozenges.
• Honey in warm water for adults and children over one year.
• Saltwater gargles for adults.

What does not help: Antibiotics for most sore throats. Ignoring severe one sided pain or trouble swallowing fluids.

NHS guidance on tonsillitis is here.

Persistent Cough And Chest Infection Warning Signs

A cough can linger after a virus, but it is still worth taking seriously. What matters is the overall direction, whether it is improving, staying the same, or getting worse.

If you are concerned at any point, or the cough is not settling, speak to a GP. It is better to get checked early than wait until you feel worse.

Typical early signs

• Dry cough that can become productive.
• Chest soreness from coughing.
• Mild fever and fatigue early on.

What to do in the first 24 to 48 hours

• Rest and hydrate.
• Honey for adults and children over one year.
• Raise your head at night if cough disrupts sleep.

What helps

• Warm fluids and a simple routine.
• Avoiding smoke and very cold air.

What does not help: Ignoring breathlessness, chest pain, or a cough getting worse after several days. Assuming antibiotics are needed without assessment.

NHS guidance on cough is here.

Fever In Children

Parents often ask, is this normal, or is it something serious. Most fevers are viral. Behaviour is usually the bigger clue than the number.

Typical early signs

• Feeling hot, flushed, shivery.
• Irritable or sleepy.
• Reduced appetite.

What to do in the first 24 to 48 hours

• Offer fluids often. Little and often works.
• Dress in light layers and keep the room comfortable.
• Use paracetamol or ibuprofen if distressed and follow label guidance.
• Watch for any change in breathing, hydration, or alertness, such as faster breathing, fewer wet nappies or less urine, a dry mouth, or unusual drowsiness.

What helps

• Comfort and calm.
• A simple note of symptoms and timing.

What does not help: Forcing meals. Checking temperature constantly while missing the bigger picture.

NHS guidance on fever in children is here.

When To Call A GP

You should not have to read long paragraphs when you are exhausted. Use this as a quick scan.

Breathing And Chest

• New or worsening shortness of breath.
• Wheeze that does not settle.
• Cough worsening after several days rather than improving.

Fever And Infection

• High fever that does not settle with usual measures.
• Severe sore throat, one sided swelling, difficulty swallowing fluids.
• Child with fever who is unusually drowsy, very irritable, or hard to rouse.

Stomach And Hydration

• Signs of dehydration, very little urine, dizziness, dry mouth, marked lethargy.
• Vomiting that prevents keeping fluids down.
• Blood in vomit or stool.
• Persistent diarrhoea, especially in children, older adults, or those with chronic illness.

Seek Urgent Help Now

• Severe breathing difficulty.
• Blue lips or severe wheeze.
• Severe chest pain, collapse, or new weakness on one side.
• Confusion, extreme drowsiness, difficulty waking someone.
• Seizure.
• Stiff neck with fever.
• Rash with fever that does not fade when pressed.
• Severe dehydration, fainting, or no urine for a prolonged period.
• In infants, any serious concern about breathing, feeding, or responsiveness.

If symptoms feel severe or are worsening quickly, trust your instincts and seek urgent help.

Quick Decision Guide

Use the line that fits best and take the next step.

Quick FAQs

Final Note

Winter health is not about doing everything. It is about having a simple plan you can stick to when you are tired and busy. Start with the basics at home. Rest early. Hydrate steadily. Keep food simple. Watch symptoms over the first 24 to 48 hours and look for clear red flags.

If you are too unwell to travel, a home visit can be a practical option. If you mainly need advice and a clear plan, a virtual consultation may be enough. Doctorcall offers private GP home visits and virtual consultations.

Doctorcall Concierge Membership is for people who want the reassurance of having a GP on hand, without having to fit healthcare into an already busy life. Members have 24/7 access to private GPs, with home visits anywhere in London at any time, alongside phone or video consultations wherever they are. Membership also includes an annual at-home health check, and family members can be added for year-round peace of mind.

Doctorcall Visiting Doctor Service
Doctorcall 24/7 Virtual GP Consultation Service
Explore Doctorcall Concierge Membership

References

• NHS. Common Cold
• NHS. Flu
• NHS. COVID-19 Symptoms And What To Do
• NHS. Norovirus Vomiting Bug
• UKHSA. Norovirus, What To Do If You Catch It And How To Help Stop The Spread
• NHS. Diarrhoea And Vomiting
• NHS. Dehydration
• NHS. High Temperature, Fever In Children
• NHS. Tonsillitis
• NHS. Sinusitis, Sinus Infection
• NHS. Cough
• NHS. Best Way To Wash Your Hands
• Medicines For Children. Oral Rehydration Salts

This article is for general information and does not replace medical advice. If you are worried about symptoms, or someone seems very unwell, seek medical help.