Phlegm – sounds a bit gross, right? But this slimy substance is a star player in defending your body, storing enough to fill half a two-liter bottle of soda every day.

If you’re looking for relief from excess phlegm buildup, there are several effective ways to reduce mucus and improve your respiratory health.

Phlegm is a type of mucus produced by the respiratory tract. It’s thicker and stickier than the regular mucus found in your nose, specifically designed to trap irritants like dust, bacteria, and allergens.

It’s naturally produced by the body and used by your respiratory system to combat inflammation, explains the Cleveland Clinic.

“While the exact amount your body makes isn’t known, most experts think it’s about one liter a day,” which is enough to fill half a two-liter bottle of soda, according to laryngologist Paul C. Bryson.

And, when you’re healthy, phlegm does its job silently.

Stay hydrated

Keeping yourself hydrated is one of the simplest yet most effective ways to thin out mucus. Drinking plenty of fluids, such as water, herbal teas, or clear broths, helps loosen phlegm, making it easier to expel.

“A good rule of thumb is to drink enough water to make your urine pale,” Dr. Bryson says.

Why hydration works

• Thins mucus: Water helps dilute thick phlegm, making it less sticky and easier to clear from the throat and chest.
• Aids in circulation: Proper hydration improves overall bodily functions, supporting a healthier respiratory system.

Steam therapy

Inhaling steam is a natural way to open airways and loosen stubborn mucus. Steam works by moistening dry nasal passages, allowing phlegm to move more freely.

How to use steam therapy

• Boil water and pour it into a bowl.
• Add a few drops of eucalyptus or peppermint oil for added benefits.
• Cover your head with a towel and inhale deeply for 10 minutes.

Pro tip: A hot shower can also have similar effects, especially if you lack the time for a dedicated steam session.

Gargle with salt water

Saltwater gargles are a time-tested remedy to relieve throat discomfort and help break down mucus.