A basic saltwater rinse calls for 1/4 to 1/2 teaspoon of salt dissolved in 8 ounces (1 cup) of warm water. That simple formula works for sore throats, mouth sores, and post-dental care. Nasal rinses use a slightly different recipe. Below are the exact measurements, the right type of water to use, and how to tailor the rinse depending on what you need it for.
The Basic Recipe
For an oral saltwater rinse (gargling for a sore throat, rinsing after dental work, or soothing mouth irritation), mix 1/4 to 1/2 teaspoon of salt into 8 ounces of warm water. Stir until the salt fully dissolves. The water should feel comfortably warm, not hot enough to burn your mouth.
For a nasal sinus rinse, the American Academy of Allergy, Asthma & Immunology recommends a batch approach: combine 3 teaspoons of iodide-free salt with 1 teaspoon of baking soda and store the dry mixture in an airtight container. When you’re ready to rinse, add 1 teaspoon of that mixture to 8 ounces of lukewarm water. For children, use half a teaspoon in 4 ounces of water.
Which Water to Use
For gargling, regular tap water is fine since it never enters your nasal passages. But for sinus rinses, water safety is critical. The CDC warns that tap water can contain microscopic organisms, including amoebas like Naegleria fowleri, that pose a serious risk if they reach the nasal passages and brain. Although infections are rare, they are nearly always fatal.
For nasal rinses, use one of these:
- Store-bought distilled or sterilized water
- Boiled tap water, brought to a rolling boil for 1 minute (3 minutes at elevations above 6,500 feet), then cooled to a comfortable temperature
Store any unused boiled water in a clean, sealed container.
Which Salt to Use
Plain, non-iodized salt is the best choice, especially for nasal rinses. Standard table salt contains additives like anti-caking agents (phosphates or silicates), potassium iodide, and even a small amount of sugar to stabilize the iodine. These won’t harm you in a throat gargle, but they can irritate sensitive nasal tissue and leave the solution slightly cloudy.
Non-iodized salt, kosher salt, or pickling salt all work well. Sea salt is also fine as long as it’s pure and free of added flavors or minerals. The key is dissolving whatever salt you choose completely so no granules remain.
Adding Baking Soda
Baking soda is optional for oral rinses but recommended for nasal and certain medical mouth rinses. It raises the pH of the solution, making it less acidic and gentler on irritated tissue. St. Jude Children’s Research Hospital uses an alkaline mouth rinse of 1 teaspoon of salt and 1 teaspoon of baking soda in 4 cups of warm water. This milder solution reduces mouth acid, keeps tissue moist, promotes healing, and makes eating and drinking more comfortable during treatment for mouth sores.
For nasal rinses, the baking soda serves a similar buffering role. It prevents the salt solution from stinging or burning when it passes through the nasal lining.
How Saltwater Rinses Work
Saltwater creates an osmotic effect: the higher concentration of salt outside your cells draws excess fluid out of swollen tissue. Research from the University of Manchester found that a concentrated salt solution pulls water out of inflamed cells, shrinking them back to their normal size and deactivating the chemical signals that drive inflammation. This is why a saltwater gargle can noticeably reduce throat swelling and pain within minutes.
The salt also makes the environment less hospitable to bacteria. Most harmful bacteria thrive in low-salt conditions, so raising the salt concentration on the surface of your mouth or throat temporarily disrupts their ability to grow.
Gargling for a Sore Throat
Mix 1/4 to 1/2 teaspoon of salt in 8 ounces of warm water. Take a sip, tilt your head back, and gargle for 15 to 30 seconds before spitting it out. Repeat until you’ve used the full cup. You can do this several times a day as needed.
Spit the rinse out rather than swallowing it. Small amounts swallowed accidentally won’t cause harm, but regularly ingesting salt water adds unnecessary sodium to your diet, which is particularly worth avoiding if you’re watching your sodium intake for blood pressure or heart health.
Rinsing After Dental Work
If you’ve had a tooth extracted, do not rinse your mouth for the first 24 hours. During that window, a blood clot forms in the socket, and rinsing can dislodge it, leading to a painful condition called dry socket. After 24 hours, gentle saltwater rinses help keep the area clean without the harshness of alcohol-based mouthwashes. Use the standard 1/2 teaspoon of salt in 8 ounces of warm water, and let the liquid flow gently over the extraction site rather than swishing vigorously. Follow your dentist’s specific instructions on timing and frequency.
Nasal Sinus Rinsing
Sinus rinses flush out mucus, allergens, and irritants from your nasal passages. Use a neti pot, squeeze bottle, or bulb syringe with the buffered saline recipe (1 teaspoon of the salt-baking soda mixture per 8 ounces of safe water). Lean over a sink, tilt your head to one side, and pour or squeeze the solution into your upper nostril. It will flow through your nasal cavity and drain out the lower nostril. Repeat on the other side.
Clean your rinsing device thoroughly after each use and let it air dry completely. Bacteria and mold can grow inside damp containers, defeating the purpose of rinsing with safe water in the first place.
How Long the Solution Lasts
Make a fresh batch of liquid solution each time you rinse. Saltwater sitting at room temperature can become contaminated with bacteria within a day. The dry salt-and-baking-soda mixture, on the other hand, keeps indefinitely in a sealed container, making it easy to mix a fresh rinse whenever you need one.