Most sore throats are caused by viral infections and clear up on their own within 3 to 10 days. In the meantime, a combination of simple home remedies, the right over-the-counter options, and a few environmental tweaks can make a real difference in how you feel while your body fights off the infection.
Salt Water Gargle
Gargling with warm salt water is one of the fastest ways to temporarily reduce throat pain and swelling. The salt draws excess fluid out of inflamed tissue, which helps shrink swelling and loosen mucus. A standard ratio is one teaspoon (about 6 grams) of table salt dissolved in 8 ounces of warm water. Gargle for 15 to 30 seconds, spit it out, and repeat a few times throughout the day. You can also use a milder version, roughly a third of a teaspoon in the same amount of water, if the stronger mix feels too harsh.
Honey for Pain and Cough
Honey coats and soothes irritated throat tissue, and it performs surprisingly well as a cough suppressant. A Penn State study of 105 children found that a small dose of buckwheat honey before bedtime reduced the severity, frequency, and bothersome nature of nighttime cough better than dextromethorphan, the active ingredient in most over-the-counter cough syrups. In that study, the cough suppressant was no better than doing nothing at all.
Stir a tablespoon of honey into warm water or herbal tea, or take it straight off the spoon. Darker honeys like buckwheat tend to have higher antioxidant content. One important caveat: never give honey to a child under 1 year old due to the risk of botulism.
Over-the-Counter Pain Relievers
Acetaminophen and ibuprofen both work well for sore throat pain. Acetaminophen blocks pain signals in the brain, while ibuprofen also reduces inflammation, so it can help if your throat is noticeably swollen. Either one is a reasonable choice. The daily maximum for adults is 3,000 milligrams of acetaminophen or 2,400 milligrams of ibuprofen. Staying well under those limits and following the label instructions is the safest approach.
For more targeted relief, throat sprays containing phenol numb the surface of your throat on contact. Adults and children 3 and older can use one spray every 2 hours as needed. Children under 12 should be supervised, and you shouldn’t use these sprays for more than 2 days in a row without medical guidance.
Zinc Lozenges
If your sore throat is part of a cold, zinc lozenges may help you recover faster. A meta-analysis of seven randomized trials found that zinc lozenges shortened cold duration by an average of 33%. Doses between 80 and 92 milligrams of zinc per day were just as effective as doses above 100 milligrams, so there’s no benefit to megadosing. Start the lozenges within the first day or two of symptoms for the best effect. Zinc can cause nausea on an empty stomach, so keep that in mind.
Herbal Demulcents
Marshmallow root and slippery elm bark are traditional herbal remedies that contain complex polysaccharides called mucilage. When mixed with water, these compounds form a slippery, gel-like coating that lines the throat and reduces irritation on contact. You’ll find them in many “throat coat” teas and lozenges.
Both are generally considered very safe, but there’s one practical concern: the same gel-like property that soothes your throat can also interfere with how your body absorbs other medications. If you take any prescription drugs, separate them from these herbs by at least an hour or two.
Keep Your Throat Moist
Dry air is one of the most common aggravators of a sore throat, especially in winter when heating systems pull moisture out of indoor air. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. A cool-mist humidifier in your bedroom can make a noticeable difference overnight. Clean the humidifier regularly to prevent mold and bacteria from building up inside it.
Beyond humidity, simple hydration matters. Warm liquids like broth, tea, or plain warm water soothe the throat and help thin mucus. Cold options work too. Ice chips and popsicles can temporarily numb throat pain. The key is to keep drinking steadily throughout the day, even if swallowing is uncomfortable, because dehydration makes inflammation worse.
What Your Throat Is Telling You
Most sore throats are viral and resolve within 3 to 10 days with nothing more than the remedies above. But certain symptoms signal something more serious. Pay attention if you experience difficulty breathing, trouble swallowing, blood in your saliva or phlegm, joint swelling, or a rash alongside your sore throat. Symptoms that don’t improve after several days, or that get worse instead of better, also warrant a closer look from a healthcare provider.
For young children, excessive drooling or signs of dehydration are particularly important to watch for. Infants under 3 months old with a fever of 100.4°F or higher need prompt medical attention. A bacterial infection like strep throat requires antibiotics, and a provider can confirm the diagnosis with a quick throat swab.