Most sore throats are caused by viral infections and clear up on their own within 3 to 10 days. The good news is that several simple remedies can significantly reduce the pain and scratchiness while your body fights off the infection. Here’s what actually works to get relief fast.
Gargle With Salt Water
A salt water gargle is one of the quickest ways to reduce throat pain, and it costs almost nothing. Mix 1/4 to 1/2 teaspoon of table salt into 8 ounces of warm water, take a sip, tilt your head back, and gargle for about 30 seconds before spitting it out. Repeat every few hours as needed.
Salt draws water out of the swollen tissue in your throat, which reduces inflammation and creates a barrier that helps block harmful bacteria from settling in. You’ll often notice a difference in discomfort within a few minutes. This is safe to repeat multiple times a day.
Use Honey to Soothe the Throat
Honey coats and soothes irritated throat tissue, and clinical evidence backs it up. A systematic review published in BMJ Evidence-Based Medicine found that honey performs roughly as well as the common cough suppressant dextromethorphan for reducing cough frequency and severity, and it outperformed certain antihistamine-based cough medications. You can stir a tablespoon into warm tea, mix it into warm water with lemon, or take it straight off the spoon.
One important limit: never give honey to children under 1 year old due to the risk of infant botulism.
Stay Hydrated and Humidify Your Air
A dry throat hurts more. Drinking warm fluids like broth, herbal tea, or plain warm water keeps the throat moist and can thin mucus that’s contributing to irritation. Slippery elm tea is a particularly good option because the bark contains a gel-like substance called mucilage that physically coats raw throat tissue as it goes down. Chamomile and peppermint teas also have mild soothing properties.
Cold fluids work too, and some people find that ice chips or popsicles temporarily numb the pain. The key is just to keep drinking throughout the day rather than letting your throat dry out between sips.
If the air in your home is dry, especially during winter months with the heat running, a humidifier can make a noticeable difference. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Too far below that range, and the dry air pulls moisture from your throat lining, making soreness worse. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes can offer temporary relief.
Over-the-Counter Pain Relievers
Ibuprofen and acetaminophen both reduce sore throat pain effectively. Ibuprofen has the added benefit of reducing inflammation, which can help if your throat is visibly swollen. For adults, the daily maximum is 2,400 milligrams for ibuprofen and 3,000 milligrams for acetaminophen. Follow the dosage instructions on the packaging and avoid exceeding these limits, especially with acetaminophen, which can cause liver damage at high doses.
Throat sprays and lozenges containing a numbing agent like phenol offer more targeted relief. Phenol sprays can be used every 2 hours for quick topical numbing, but they shouldn’t be used for more than 2 days without medical guidance. Lozenges work similarly by keeping a slow release of soothing or numbing ingredients in contact with the back of your throat. Even plain hard candy or ice chips can help by stimulating saliva production, which keeps the throat lubricated.
Rest Your Voice and Your Body
Talking, whispering, and especially clearing your throat all irritate inflamed tissue. Resting your voice as much as possible gives the lining time to heal. Sleep is equally important because your immune system does its heaviest repair work while you rest. If your sore throat is making it hard to sleep, try propping yourself up slightly with an extra pillow, which can reduce postnasal drip pooling in the back of your throat.
How Long Recovery Takes
Viral sore throats, which account for the majority of cases, typically resolve within 3 to 10 days. You’ll usually notice the worst pain in the first 2 to 3 days, with gradual improvement after that. Bacterial infections like strep throat require antibiotics and generally need a full 10-day course of treatment, though pain often starts to improve within a day or two of starting medication.
Signs It Might Be More Than a Virus
Most sore throats don’t need a trip to the doctor. If you have clear viral symptoms like a runny nose, coughing, sneezing, or a hoarse voice, the CDC advises that strep testing isn’t necessary. Your body will handle it.
However, certain signs raise the likelihood of a bacterial infection that does need treatment. Doctors look for a specific pattern: fever, swollen and tender lymph nodes in the front of the neck, white patches or pus on the tonsils, and the absence of a cough. The more of these you have, the more likely it is that strep bacteria are involved rather than a virus. A high score on this checklist means a rapid strep test or throat culture is warranted.
You should also pay attention if your sore throat lasts longer than 10 days without improvement, if you develop a fever above 101°F that persists for more than a couple of days, or if you have difficulty swallowing liquids or breathing. These warrant a call to your healthcare provider. Strep left untreated can, in rare cases, lead to complications affecting the heart and kidneys, so getting tested when the symptoms point that direction is worthwhile.