Most sore throats are caused by viral infections and clear up on their own within three to ten days. While you can’t speed up that timeline dramatically, you can make yourself a lot more comfortable in the meantime with a combination of simple home remedies and over-the-counter options.
Salt Water Gargle
Gargling with warm salt water is one of the oldest and most effective quick fixes. Mix half a teaspoon of salt into one cup of warm water, gargle for 15 to 30 seconds, and spit it out. The salt draws excess fluid out of swollen throat tissue through osmosis, temporarily reducing inflammation and easing pain. You can repeat this several times a day as needed.
Warm Liquids and Honey
Staying hydrated keeps your throat moist and helps thin mucus, but the temperature of what you drink matters. A small study comparing hot beverages to room-temperature ones found that the hot drink relieved sore throat symptoms while the same drink at room temperature did not. Warm broth, tea, or just plain warm water all work.
Adding honey to warm tea or taking it by the spoonful provides an extra layer of relief. A systematic review in BMJ Evidence-Based Medicine found honey effective for easing upper respiratory symptoms, likely by forming a soothing mechanical barrier over irritated tissue. Any standard honey works. Avoid giving honey to children under one year old due to botulism risk.
Over-the-Counter Pain Relievers
If your throat pain is making it hard to eat, sleep, or function, an over-the-counter pain reliever can help significantly. Both ibuprofen and acetaminophen reduce throat pain, but ibuprofen has an edge because it also reduces inflammation, which is a major driver of that raw, swollen feeling. Acetaminophen is a good alternative if you can’t take anti-inflammatory drugs due to stomach sensitivity or other reasons.
Follow the dosing instructions on the label. For acetaminophen specifically, the daily maximum for adults is 4,000 milligrams, though some experts recommend staying under 3,000 milligrams to reduce the risk of liver damage.
Throat Lozenges and Sprays
Lozenges containing menthol or pectin can soothe throat irritation by keeping the area moist and providing mild numbing. Some throat sprays contain topical anesthetics that temporarily dull pain on contact. If you use a spray, look for products containing phenol or a similar ingredient rather than benzocaine. The FDA has flagged benzocaine-containing oral products as carrying serious risks, including a rare but life-threatening condition that reduces oxygen levels in the blood. Benzocaine sprays are not FDA-approved for numbing the mouth and throat.
Keep the Air Moist
Dry air, especially from heating systems in winter, can worsen throat irritation overnight. Running a humidifier in your bedroom helps. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Higher than that and you risk mold growth, which creates its own set of problems. If you don’t have a humidifier, sitting in a steamy bathroom for a few minutes can provide temporary relief.
Rest Your Voice
Talking, whispering, and clearing your throat all irritate already-inflamed tissue. Whispering is actually harder on your vocal cords than speaking softly, so if you need to talk, use a low, gentle voice instead. Give your throat as much quiet time as you can manage, especially in the first few days.
When a Sore Throat Needs Medical Attention
Most sore throats are viral, meaning antibiotics won’t help and your body will fight off the infection on its own. But roughly 20 to 30 percent of sore throats in children and 5 to 15 percent in adults are caused by strep bacteria, which does require antibiotics. Doctors can’t reliably tell the difference between viral and bacterial pharyngitis just by looking, so a rapid strep test or throat culture is needed when bacterial infection is suspected.
Signs that point toward something more than a standard viral sore throat include a fever of 103°F (39.4°C) or higher, white pus on the back of your throat, a skin rash, blood in your saliva, or a hoarse voice lasting more than a week. A sore throat that persists beyond seven to ten days also warrants a visit.
Seek emergency care if you have difficulty breathing or cannot swallow. These symptoms can indicate a more serious condition like a peritonsillar abscess or severe swelling of the airway, both of which need immediate treatment.