A basic neti pot solution requires just two ingredients mixed into safe water: noniodized salt and baking soda. The standard recipe is 3 parts salt to 1 part baking soda, with 1 teaspoon of that mixture stirred into 1 cup (8 ounces) of water. Getting the ratio right prevents the stinging and burning that comes from using plain water or an unbalanced solution.
The Standard Recipe
Start by making a dry mix you can keep on hand. Combine 3 teaspoons of noniodized salt (pickling salt or pure sea salt both work) with 1 teaspoon of baking soda in a small lidded container. This gives you a ready-to-use powder that lasts for months in a dry spot.
Each time you rinse, scoop 1 teaspoon of the dry mix into 1 cup of safe water and stir until it dissolves completely. This creates an isotonic solution, meaning it matches the salt concentration of your body’s own fluids. That’s why it feels comfortable instead of painful. The baking soda serves as a buffer that brings the solution closer to your body’s natural pH, which reduces irritation to the delicate tissue inside your nose.
Why Water Safety Matters
The single most important rule for nasal rinsing is to never use unboiled tap water. Tap water is safe to drink because your stomach acid kills most organisms, but your nasal passages have no such defense. In rare cases, tap water contains a dangerous amoeba called Naegleria fowleri that can cause a fatal brain infection when introduced through the nose.
You have several safe water options:
- Boiled tap water: Bring water to a rolling boil for 1 minute, then let it cool. If you live above 6,500 feet in elevation, boil for 3 minutes instead.
- Distilled water: Sold at any grocery store, usually for under a dollar per gallon. This is the most convenient option.
- Filtered water: Only if your filter is labeled to remove organisms of 1 micron or smaller. Most standard pitcher filters do not meet this threshold.
If you boil water, store unused portions in a clean, tightly sealed container. Don’t leave boiled water sitting open on the counter.
Getting the Temperature Right
Cold saline straight from the fridge will make you flinch. The comfortable range for nasal irrigation is room temperature up to about 105 to 110°F. That’s roughly the warmth of a comfortable bath. If you’re using distilled water from the jug, letting a cup sit on the counter for 20 minutes is usually enough. If you boiled your water, just wait until it cools to lukewarm before adding the salt mix.
Water that’s too hot can injure the lining of your nose, and very cold water can cause a brief dizzy sensation. Lukewarm is the sweet spot.
How Long the Solution Lasts
Make only what you need for each rinse. Bacteria can begin growing in homemade saline within 24 hours, even in a sealed container. If you do have leftover solution, refrigerating it slows bacterial growth, but discarding it after a day is the safest approach. The dry salt and baking soda mix, on the other hand, stays good indefinitely as long as you keep moisture out of the container.
Choosing the Right Salt
Use noniodized salt. Iodized table salt contains anti-caking agents and added iodine that can irritate your nasal lining and leave a bad taste. Pickling salt, canning salt, and pure sea salt (without additives) all work well. Check the ingredient label: it should list only sodium chloride with nothing else added.
The baking soda should be plain sodium bicarbonate, the same box you’d use for baking. Avoid baking powder, which contains additional ingredients.
Step-by-Step Preparation
Here’s the full process from start to finish:
- Prepare your water: Boil tap water for 1 minute and let it cool to lukewarm, or open a fresh jug of distilled water.
- Measure: Pour 1 cup (8 ounces) of safe water into a clean container.
- Add the mix: Stir in 1 teaspoon of your premade salt and baking soda blend until fully dissolved. There should be no gritty residue at the bottom.
- Fill your neti pot: Pour the solution in and use it right away.
- Clean up: Rinse your neti pot with safe water after each use and let it air dry completely. Discard any leftover solution.
Adjusting the Strength
If the standard recipe still stings slightly, try reducing the salt by a small pinch. Everyone’s sensitivity is a little different, and minor adjustments are fine. If you’re dealing with significant congestion from a sinus infection or allergies, some people use a slightly stronger (hypertonic) solution by adding an extra quarter teaspoon of the dry mix. A hypertonic rinse draws more fluid out of swollen tissue, which can help with stubborn congestion, but it may feel more intense.
If the solution burns every time regardless of how you adjust the ratio, the problem is likely the salt itself. Switch to a purer salt with no additives and see if that resolves it.