Most sore throats are caused by viral infections and will clear up on their own within three to ten days. In the meantime, several remedies can meaningfully reduce your pain and help you feel more comfortable while your body fights off the infection.
Saltwater Gargle
A warm saltwater gargle is one of the simplest and most effective things you can do right now. Mix about 1/4 to 1/2 teaspoon of salt into 8 ounces of warm water, take a sip, tilt your head back, and gargle for 15 to 30 seconds before spitting it out. The salt draws water out of the swollen tissue in your throat, which temporarily reduces inflammation and pain. It also creates a barrier that helps block harmful bacteria from settling deeper into the tissue. You can repeat this several times a day.
Why Ibuprofen Works Better Than Acetaminophen
If you’re reaching for a painkiller, ibuprofen outperforms acetaminophen for sore throat pain. In clinical trials, ibuprofen reduced throat pain by 80% at three hours, compared to a 50% reduction with acetaminophen. Six hours later, ibuprofen still provided 70% relief while acetaminophen had dropped to just 20%. The reason is straightforward: ibuprofen reduces both pain and inflammation, while acetaminophen only targets pain. Side effects were comparable between the two in studies, so for most adults, ibuprofen is the stronger choice.
Honey for Sore Throat and Cough
Honey coats and soothes irritated throat tissue, and the evidence behind it is surprisingly strong. A systematic review published in BMJ Evidence-Based Medicine found that honey performed about as well as the standard cough suppressant found in most over-the-counter cold medicines. It also outperformed another common antihistamine-based cough remedy for reducing both cough frequency and severity. A spoonful of honey, swallowed slowly or stirred into warm (not boiling) tea, can provide real relief. Just avoid giving honey to children under one year old due to the risk of botulism.
Throat Sprays and Lozenges
Numbing throat sprays deliver fast, targeted relief by acting directly on inflamed tissue. The two most common active ingredients work differently. Phenol, found in products like Chloraseptic, provides a local numbing effect and is often combined with menthol for added cooling. Benzocaine is a stronger topical anesthetic, typically found in higher concentrations in sprays than in lozenges. Benzocaine is effective but shouldn’t be overused: the FDA has issued warnings linking excessive use to a rare but serious blood disorder.
Lozenges and hard candies also help by stimulating saliva production, which keeps your throat moist and washes away irritants. Look for lozenges containing pectin or glycerin, both of which form a protective coating over irritated tissue.
Keep Your Throat Moist
Dry air makes a sore throat noticeably worse. If you’re running a heater or air conditioner, indoor humidity can drop well below comfortable levels, drying out your throat lining and increasing irritation. Aim to keep indoor humidity between 30% and 50%. A cool-mist humidifier in your bedroom can make a significant difference, especially at night when mouth breathing tends to dry the throat further.
Drinking plenty of warm fluids throughout the day serves a similar purpose. Warm water, broth, and herbal tea all help keep throat tissues hydrated. Cold fluids and even ice pops can also feel soothing, so go with whatever feels best. Avoid alcohol and caffeine, which can dehydrate you.
Herbal Options Worth Trying
Marshmallow root and slippery elm bark both contain a substance called mucilage, a gel-like compound that swells when mixed with liquid and coats the throat with a protective, slippery layer. Marshmallow root is commonly available as a tea, and slippery elm comes in lozenges, teas, or powdered form you can mix into warm water. Neither is a cure, but the coating effect can reduce the raw, scratchy feeling while your throat heals.
What Your Sore Throat Might Be Telling You
The vast majority of sore throats are viral, meaning antibiotics won’t help. They typically resolve within three to ten days without specific treatment. Bacterial infections like strep throat are less common but do require antibiotics. Doctors evaluate the likelihood of strep using a scoring system that considers your age, whether you have swollen lymph nodes in your neck, a fever, white patches or pus on your tonsils, and whether you have a cough (a cough actually makes strep less likely, since strep tends to cause throat pain without typical cold symptoms).
If your sore throat lasts longer than ten days, comes with a fever above 101°F that persists for more than two days, or is accompanied by a rash, it’s worth getting a strep test. A rapid test takes minutes and can determine whether you need antibiotics.
Symptoms That Need Immediate Attention
Rarely, a sore throat signals something more serious. Epiglottitis is a medical emergency where the tissue covering your windpipe becomes dangerously swollen. Warning signs include difficulty breathing, difficulty swallowing, drooling, a muffled or hoarse voice, a high-pitched sound when breathing in, and a strong instinct to sit upright or lean forward to get air. If you or someone near you develops these symptoms, call emergency services immediately. This is not a situation where home remedies apply.