Most sore throats are caused by viral infections and will clear up on their own within about a week. In the meantime, a combination of simple home remedies and over-the-counter options can make a real difference in how you feel. Here’s what actually works.
Salt Water Gargle
This is one of the oldest remedies for a reason. Dissolve one teaspoon of salt in a cup of warm water and gargle for 15 to 30 seconds before spitting it out. The salt creates a solution with higher concentration than your throat’s cells, which draws excess fluid and irritants out through osmosis. That reduces swelling and helps flush away mucus and debris. You can repeat this several times a day, and most people notice temporary relief almost immediately.
Honey for Coating and Soothing
Honey coats the throat and provides a protective layer over irritated tissue. It also has mild antimicrobial properties. A Cochrane Review found that honey was more effective than placebo or no treatment for reducing cough frequency in children, and performed as well as the active ingredient in many OTC cough suppressants. You can take a spoonful straight, stir it into warm tea, or mix it with warm water and lemon.
One important restriction: honey should never be given to children under 12 months old due to the risk of botulism.
Stay Hydrated and Humidify Your Air
A dry throat feels worse. Warm liquids like tea, broth, and warm water with lemon keep the mucous membranes moist and can ease the scratchy feeling. Cold liquids and ice pops work well too, especially if swelling makes warm drinks uncomfortable.
At night, dry indoor air can aggravate throat pain significantly. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. A cool-mist humidifier in your bedroom can prevent your throat from drying out overnight, which is often when soreness peaks. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes offers short-term relief.
Over-the-Counter Pain Relievers
Ibuprofen and acetaminophen both reduce throat pain effectively, and they work through different mechanisms, so some people alternate between them. Ibuprofen targets inflammation directly, which is helpful since most sore throat pain comes from swollen tissue. Acetaminophen blocks pain signals. Follow the dosing instructions on the package, and keep in mind that the daily ceiling for acetaminophen is 4,000 milligrams. Going above that risks liver damage, especially if you’re also taking combination products that contain acetaminophen (many cold medicines do).
For children, the rules are stricter. The FDA recommends against giving OTC cough and cold medicines to children under 2, and manufacturers voluntarily label these products as not for use in children under 4.
Throat Sprays and Lozenges
Throat sprays and lozenges containing numbing agents like benzocaine or dyclonine provide fast, temporary pain relief by blocking nerve signals in the throat lining. The effect typically lasts 15 to 30 minutes, which can be enough to make swallowing a meal more comfortable.
Menthol-based lozenges take a different approach. They create a cooling sensation that distracts from pain and can help counter soreness caused by postnasal drip. Some products combine menthol with antiseptic ingredients to target bacteria on the throat’s surface. If you find yourself reaching for lozenges frequently, just watch the sugar content in some brands, since it can add up.
Herbal Options Worth Trying
Marshmallow root and slippery elm bark contain a substance called mucilage, a slippery, gel-like compound made of complex sugars. When you drink tea made from these herbs, the mucilage coats irritated mucous membranes in a way that’s similar to what honey does. A double-blind study found that a tea blending marshmallow root, licorice root, and elm bark (sold commercially as Throat Coat) provided rapid temporary relief of sore throat pain in people with acute throat inflammation. These teas are widely available at grocery stores and are generally well tolerated.
What to Eat and Avoid
Soft, cool, or warm foods are easiest on a sore throat. Think yogurt, applesauce, mashed potatoes, scrambled eggs, smoothies, and warm soup. Avoid anything sharp, crunchy, acidic, or spicy. Chips, crackers, citrus juice, and hot sauce can all scrape or burn already inflamed tissue, making the pain worse and potentially slowing healing.
How Long a Sore Throat Typically Lasts
A sore throat caused by a common virus generally resolves gradually over about one week. If the cause turns out to be strep (a bacterial infection), symptoms usually improve within two to three days of starting antibiotics. The key warning signs that point toward strep rather than a virus include a fever above 101°F, swollen lymph nodes in the neck, white patches on the tonsils, and the absence of a cough or runny nose. Strep is more common in children aged 5 to 15 but can affect adults too.
If your sore throat lasts longer than a week, gets significantly worse after the first few days instead of better, or comes with difficulty breathing or swallowing, that’s worth a medical evaluation. A rapid strep test takes minutes and can determine whether you need antibiotics or just need to ride it out with the remedies above.