Phlegm can be uncomfortable, especially when it feels like something is constantly stuck in your throat or chest. You may find yourself repeatedly clearing your throat, coughing up mucus in the morning, or feeling congested when you wake up.

Although phlegm is often associated with illness, mucus actually plays an important protective role in the respiratory system. Your body produces mucus every day to trap dust, particles, allergens, and microorganisms before they can travel deeper into the lungs.

The problem isn’t mucus itself.

The problem is when your body produces too much mucus, the mucus becomes unusually thick, or your normal ability to clear it becomes impaired.

Fortunately, several simple habits can make excess mucus easier to manage.

What Exactly Is Phlegm?

“Mucus” is the slippery substance produced by tissues throughout the respiratory system.

When mucus is produced in the lower airways and then coughed up, it is commonly called phlegm or sputum.

Mucus contains water, proteins, salts, antibodies, and other substances that help protect the respiratory tract.

It acts somewhat like a biological filter.

Particles become trapped in the mucus, and tiny hair-like structures called cilia help move the mucus toward the throat, where it can be swallowed or expelled by coughing.

This process is part of the body’s natural cleaning system.

Why Does Your Body Make More Mucus?

Many different things can increase mucus production.

Common causes include:

• Common colds
• Respiratory infections
• Allergies
• Asthma
• Exposure to smoke
• Air pollution
• Irritating chemicals
• Postnasal drip
• Sinus problems
• Certain chronic lung conditions

Sometimes the mucus isn’t actually being produced in the lungs.

It may be draining from the nose or sinuses down the back of the throat.

This is called postnasal drip and can create a persistent sensation of mucus in the throat.

1. Drink Enough Fluids

One of the simplest things you can do when mucus feels thick is maintain adequate hydration.

Water doesn’t magically dissolve phlegm, but being adequately hydrated can help keep respiratory secretions from becoming unnecessarily thick.

Instead of drinking a huge amount of water all at once, drink fluids regularly throughout the day.

Good options can include:

• Water
• Warm tea
• Broth
• Other non-alcoholic beverages

If you’re sick and losing fluids through sweating, fever, vomiting, or diarrhea, maintaining hydration becomes even more important.

Warm Drinks Can Feel Soothing

Warm liquids can be particularly comforting when your throat feels irritated.

Tea, warm water, or broth can help soothe the throat and may make thick secretions feel easier to clear.

You can add honey to a warm drink if you enjoy it.

Honey may also help soothe a cough in adults and children over one year of age.

Never give honey to a child younger than one year.

2. Try Humidified Air

Dry air can irritate the nose and throat.

Adding moisture to the air may make breathing more comfortable for some people, particularly during dry weather or when indoor heating is running.

A cool-mist humidifier can be useful.

However, humidifiers need to be cleaned regularly.

A dirty humidifier can accumulate microorganisms and minerals and potentially release them into the air.

Follow the manufacturer’s cleaning instructions and don’t allow stagnant water to sit inside the device.

Avoid Very Hot Steam