Most sore throats are caused by viral infections and clear up on their own within about a week. While you wait, a combination of home remedies and over-the-counter treatments can significantly cut the pain and help you get through the worst days more comfortably.
Salt Water Gargle
A warm salt water gargle is one of the simplest and most effective things you can do. Mix 1/4 to 1/2 teaspoon of table salt into 8 ounces of warm water, take a mouthful, gargle for 15 to 30 seconds, and spit. Repeat until the glass is empty. The salt draws water out of the swollen tissue in your throat, reducing inflammation and temporarily easing pain. It also creates a barrier that helps block bacteria from settling deeper into the tissue. You can do this several times a day.
Honey for Pain and Cough
Honey does more than coat your throat. A systematic review published in BMJ Evidence-Based Medicine found that honey significantly improved cough frequency, cough severity, and overall symptom scores compared to standard care in upper respiratory infections. It performed about as well as the active ingredient in most OTC cough suppressants, and it outperformed the antihistamine-based cough medicines that tend to cause drowsiness.
Honey also has antimicrobial properties, which may help beyond simple symptom relief. Stir a tablespoon into warm water or herbal tea, or take it straight off the spoon. One important exception: never give honey to children under 12 months old due to the risk of botulism.
Over-the-Counter Pain Relievers
If your throat is painful enough to make swallowing difficult, an OTC pain reliever can make a real difference. You have two main options, and they work differently. Ibuprofen blocks the chemicals that cause inflammation at the site of the swelling, so it reduces both pain and the puffiness in your throat tissue. Acetaminophen works in the nervous system, dialing down pain signals rather than targeting inflammation directly. Both are reasonable choices for a sore throat. If your throat feels visibly swollen or you notice redness, ibuprofen’s anti-inflammatory action gives it a slight edge.
Follow the dosing instructions on the package. For adults, the daily ceiling is 3,000 milligrams for acetaminophen and 2,400 milligrams for ibuprofen. Taking more than that raises the risk of liver or kidney problems without adding meaningful pain relief.
Throat Sprays and Lozenges
Numbing sprays and lozenges containing anesthetics like benzocaine work by temporarily blocking nerve signals in your throat lining. The relief is immediate but short-lived, typically wearing off after two to three hours. They’re most useful right before meals, when swallowing is especially painful, or at bedtime when throat pain tends to feel worse. You can use them every two to three hours as needed throughout the day.
Even plain lozenges or hard candy help, because they stimulate saliva production. Saliva keeps the throat moist and washes irritants away from inflamed tissue.
Keep Your Throat Moist
Dry air is one of the biggest aggravators of a sore throat, especially overnight when you’re breathing through your mouth. If you use a humidifier, keep your indoor humidity between 30% and 50%, the range the Mayo Clinic recommends. Below 30%, your throat membranes dry out and crack. Above 50%, you risk mold and dust mite growth, which can make congestion worse.
Drinking warm fluids throughout the day, including broth, tea, and plain warm water, keeps the throat tissue hydrated from the inside. Cold fluids and popsicles also work well for some people because the cold provides a mild numbing effect. The key is staying hydrated. When you’re dehydrated, your body produces less saliva and mucus, leaving inflamed tissue more exposed.
Herbal Demulcents
Certain herbs, particularly marshmallow root and slippery elm, contain complex carbohydrates called mucilage. When these come in contact with water, they form a thick, slippery gel that physically coats the lining of your throat above the voice box, reducing irritation on contact. This is the same principle behind many traditional cough lozenges and throat syrups. You’ll find slippery elm in many throat-specific teas and lozenges at pharmacies and health food stores. Marshmallow root tea works similarly and has a long history of use for throat inflammation and cough.
Viral vs. Strep: When Antibiotics Matter
The vast majority of sore throats are viral, meaning antibiotics won’t help. Viral sore throats typically come packaged with other cold symptoms like a runny nose, cough, and sneezing, and they gradually improve over about a week.
Strep throat is different. It’s a bacterial infection that tends to come on suddenly with severe throat pain, fever, and swollen lymph nodes, usually without the coughing and congestion of a cold. The only way to confirm strep is with a rapid test or throat culture at a clinic. If the test is positive, antibiotics are necessary. The standard treatment is a 10-day course of penicillin or amoxicillin, and most people notice a significant improvement within two to three days of starting. Completing the full course matters, even after you feel better, because stopping early can allow the bacteria to bounce back and increases the risk of complications like rheumatic fever.
Warning Signs That Need Attention
Most sore throats are a nuisance, not an emergency. But certain symptoms signal something more serious. The CDC recommends seeing a healthcare provider if you experience any of the following:
- Difficulty breathing or a feeling that your airway is narrowing
- Difficulty swallowing liquids, not just solids
- Blood in your saliva or phlegm
- Excessive drooling in young children, which can indicate the throat is too swollen to swallow safely
- Signs of dehydration such as very dark urine or dizziness
- A rash or joint pain alongside throat symptoms
- No improvement after several days, or symptoms that are actively getting worse
A sore throat that lasts longer than a week without improving, or one that keeps coming back, is also worth getting checked. Persistent throat pain can occasionally point to causes beyond a simple infection, including acid reflux, allergies, or other conditions that respond to different treatments.