Illustration: Michael Klein for Newsweek

For families, fall marks the start of germ-fighting season. Kids catch an average of one to two colds per month during the school year; parents catch fewer but suffer just as much. Mom and Dad miss work to care for their children, then end up missing more work once they catch what their kids brought home. And the cycle begins again. A series of runny noses and fevers may not land anyone in the hospital, but it can take a serious toll on productivity.

What are the best strategies for staying healthy during the cold-weather months? We all know that washing hands regularly and getting the flu shot are good places to start, though there is new information on those recommendations, as well. The Centers for Disease Control and Prevention now says all kids, ages 6 months to 18 years, should get the flu shot (previously, the recommendation had extended only to kids younger than 5), and doctors agree that you need to scrub and rinse your hands for at least 20 seconds in order to kill germs most effectively.

What about less scientific-sounding advice like wearing a sweater and chugging orange juice? TIP SHEET looked at the new thinking on some old wives’ tales.

• Wear a hat. True. Mom always said to bundle up before leaving the house, and it turns out she was right. If you’re dressed inappropriately, your core body temperature can drop, and that can lower your immune system’s function, says Dr. Ted Epperly, president of the American Academy of Family Physicians. Your body loses the most heat through your head, but wearing gloves or mittens will also help.

• Drink your O.J. True. There’s growing consensus that vitamin C helps people recover faster from colds, though it does not prevent them. A 2004 review of 29 trials involving 11,077 study participants taking at least 200mg of vitamin C daily showed an 8 percent decrease in the duration of colds among adults. That’s presumably because it strengthens their immune systems, says Dr. Russell Robertson, professor and chair of the department of family medicine at Northwestern University’s Feinberg School of Medicine.

But few experts recommend taking vitamin C supplements. Most Americans eat more than the U.S. recommended daily allowance of vitamin C—75mg per day for women (the equivalent of an orange) and 90mg per day for men. If you’re worried about your family’s diet, take a standard multivitamin, says Dr. Frank Greer, chairman of the American Academy of Pediatrics’ nutrition committees, and step up your consumption of fruits and vegetables. “Eating a well-balanced diet is much better than massive doses of vitamin C,” says Greer.

There is no proof that zinc or the herbal supplement echinacea work against viruses.

• Eat chicken soup. Maybe. “There’s been no scientific evidence that distinctly proves chicken soup helps you recover from colds,” says Epperly. “[But] the sense of mental comfort can’t be downplayed.”

Chicken soup does help with hydration, which is important for getting and staying well. “Good hydration maximizes the body’s function, almost like oil in the car,” says Epperly. “Your body is functioning better; you’re washing out toxins better.”

• Feed a cold, starve a fever. False. “We never starve you when you’re fighting an infection,” says Dr. Christopher Tolcher, a spokesman for the American Academy of Pediatrics. Don’t feel the need for feast—or famine. “Follow your own body’s cues,” says Epperly.

• Curl up by the fire. False. Relaxation is nice, but getting outside and exercising is a better way of preventing colds. “Keeping your body at its optimal health is what keeps your wall of immunity up,” says Tolcher, who recommends kids get 60 minutes of exercise each day.

If you’re sick, though, you should not waste your body’s infection-fighting energy on the treadmill. And, whether you’re sick or well, it’s important to get plenty of sleep. Tolcher advises that kids younger than 8 should get about 11 hours per night; kids 9 to 12 need 10 to 11 hours; and kids 13 and up need eight to nine hours. Adults need about eight hours. “Your body’s ability to fight off any infection will be enhanced if you exercise, eat a good diet and get good sleep,” says Epperly.

• The flu shot may help prevent other illnesses. True. “It so beefs up your immune system that there is a cross-coverage for other types of viruses,” says Epperly. The AAP recommends annual influenza immunization for caregivers of kids under 5. Then relax, sit back and sip some soup.