so here is how this works, you want to be drinking an ass ton of water. If you are feeling bad you can cut gatoraid in half with tap water. avoid things with lots of sugar,(pop, juice etc), caffeine or alcoho. lThe idea is the more fluid you take on and retain the more fluid you have to loosen up the secretions in your lungs(hence the sodium and other -lytes in 1/2 gator aid)
deep breath and cough. google it on how to do it
exercise (running, cycling, what ever is you aerobic choice) will obviously jump your respirations up and allow you to bring up more mucus. But you have to not only hydrate to loosen up the secretions, but since youve worked out you have to drink even more to replaces whats youve lost. If you work out and dont replace fluids, you can bet the cold will stick with you for a few weeks