Let’s be honest: the word “phlegm” doesn’t sound very pleasant. But this thick substance isn’t an enemy—it’s actually a loyal guardian of our body.

It keeps bacteria, allergens, and dust from penetrating deep into the lungs. And here’s the surprising part: in just one day, we produce enough of it to fill half a two-liter soda bottle.

When we’re healthy, this process goes unnoticed. But once we catch a cold or develop inflammation, phlegm production spikes. It thickens, makes breathing harder, and forces the body to work overtime to protect itself. Fortunately, there are simple ways to manage the excess.

What is phlegm and why do we need it?

Phlegm is a thick type of mucus secreted by the respiratory tract. Normally, it keeps tissues moist, traps tiny particles, and helps clear the airways. But as soon as the immune system encounters an infection, production ramps up dramatically.

According to the Cleveland Clinic, the average person produces about a liter of mucus per day. ENT specialist Paul Bryson explains that it acts as a natural barrier, kicking into high gear whenever we get sick.

How to reduce excess phlegm

1. Stay hydrated
Plain water, light broths, and herbal teas all help thin mucus and flush it out faster. A quick hydration check: if your urine is light in color, you’re drinking enough.

2. Steam treatments
Warm steam moistens the airways and makes phlegm easier to expel. You can inhale steam over a bowl of hot water with a drop of eucalyptus oil, or simply take a hot shower.