Making nasal saline solution at home requires just three ingredients: non-iodized salt, baking soda, and safe water. The whole process takes about five minutes, and a single batch of the dry mix lasts for weeks. Here’s exactly how to do it, with the right ratios and safety steps.
The Basic Recipe
Start by making a dry mix you can store and use as needed. Combine 3 teaspoons of iodide-free salt with 1 teaspoon of baking soda in a small, clean, airtight container. This gives you enough for several rinses.
When you’re ready to rinse, add 1 teaspoon of the dry mix to 8 ounces (1 cup) of lukewarm water. Stir until the salt and baking soda dissolve completely. The result is an isotonic solution, meaning it matches the salt concentration of your body’s own fluids, so it won’t sting or irritate your nasal passages.
For children, cut the recipe in half: a half-teaspoon of the mix in 4 ounces of water.
Why These Specific Ingredients Matter
Use pickling salt, canning salt, or any pure non-iodized salt. Regular table salt contains iodide, anti-caking agents, and preservatives that can irritate nasal tissue and leave a bitter taste. Kosher salt works in a pinch, though the coarser grind may take longer to dissolve.
The baking soda (sodium bicarbonate) isn’t optional. It serves two purposes: it buffers the solution to a slightly alkaline pH, which helps the tiny hair-like structures in your nose move mucus more effectively, and it reduces mucus viscosity so thicker secretions break up and drain more easily. Without it, a plain salt-water rinse can feel harsher and dry out your nasal lining over time.
Water Safety Is Critical
This is the most important part of the process. Tap water straight from the faucet is not safe for nasal rinsing. It can contain low levels of bacteria and, in rare cases, amoebas that are harmless if swallowed but dangerous when introduced directly into the nasal passages. The CDC recommends using one of these water sources:
- Store-bought distilled or sterilized water. The easiest and most reliable option.
- Boiled tap water. Bring water to a rolling boil for 1 minute, then let it cool to lukewarm before use. At elevations above 6,500 feet, boil for 3 minutes.
Make only what you need for each session, or refrigerate unused solution and use it within 24 hours. Letting saline sit at room temperature gives bacteria a chance to grow.
How to Actually Rinse
You can use a squeeze bottle, neti pot, or bulb syringe. Fill it with the freshly mixed saline. Lean over a sink and tilt your head slightly to one side. Place the tip of the device snugly against one nostril and gently squeeze or pour. The solution will flow through your nasal cavity and come out the other nostril (or sometimes your mouth). Breathe through your mouth during the rinse. Repeat on the other side.
Gently blow your nose afterward to clear out remaining solution and loosened mucus. Some people feel a mild pressure sensation or a small amount of drainage for a few minutes. That’s normal.
Keeping Your Equipment Clean
Rinse your neti pot or squeeze bottle with safe water (distilled or previously boiled) after every use. Never rinse it with plain tap water, since that reintroduces the same contaminants you’re trying to avoid. Let the device air-dry completely between uses, ideally upside down on a clean towel. Replace squeeze bottles every few months, as residual moisture inside plastic bottles can harbor mold or bacteria that’s hard to see.
Isotonic vs. Hypertonic: When to Adjust
The standard recipe produces an isotonic solution at roughly 0.9% salt concentration, which matches your body and feels comfortable for daily use. Some people benefit from a stronger, hypertonic solution, which pulls more fluid out of swollen nasal tissue and can provide extra relief during bad congestion or sinus infections.
To make a mildly hypertonic rinse, simply use a slightly heaping teaspoon of the dry mix per cup of water instead of a level one. You’ll notice a bit more of a tingling sensation. Clinical studies have tested concentrations as high as 6%, but solutions that strong are typically used under medical guidance for specific conditions like chronic rhinosinusitis. For everyday home use, sticking close to isotonic is the safest and most comfortable approach.
Adjustments for Young Children
Children can use saline rinses, but the technique changes. For kids, a common recipe is 1 teaspoon of non-iodized salt and 1 teaspoon of baking soda in 2 cups (500 mL) of distilled or boiled and cooled water. This produces a gentler solution. Younger children who can’t tolerate a full rinse often do better with saline drops: tilt the child’s head back slightly, place two or three drops in each nostril, and use a bulb syringe to suction out loosened mucus. For babies, saline drops followed by gentle suction before feeding can make a real difference in comfort during a cold.
How Often to Rinse
During allergy season or a cold, once or twice daily is typical. Some people with chronic sinus issues rinse daily as part of their routine year-round. If you’re using saline rinses to manage allergies, rinsing after spending time outdoors physically flushes pollen from your nasal passages before it triggers a reaction. There’s no strict upper limit, but if your nose starts feeling overly dry or irritated, cut back to once a day or take a break for a few days.