Phlegm, though often considered gross, plays a vital role in protecting your body by trapping irritants like dust, bacteria, and allergens. On average, the body produces about one liter of phlegm per day, which is enough to fill half a two-liter soda bottle.

If you’re dealing with excess phlegm, there are several ways to manage it. Staying hydrated is one of the simplest methods. Drinking fluids such as water, herbal teas, or clear broths helps thin mucus, making it easier to clear from the respiratory system.

Steam therapy is another effective option. Inhaling steam can help open airways and loosen mucus. Boil water, add essential oils, and inhale the steam for 10 minutes to relieve congestion.

Gargling with salt water also helps to break down mucus and soothe throat discomfort.