Most sore throats improve within a few days using simple home remedies you probably already have in your kitchen. The goal is to reduce swelling, keep the throat moist, and manage pain while your body fights off the underlying cause, which is usually a virus. Here’s what actually works.
Gargle With Salt Water
A saltwater gargle is one of the fastest ways to get temporary relief. Mix half a teaspoon of table salt into one cup of warm water, gargle for 15 to 30 seconds, and spit it out. The salt draws excess fluid out of swollen throat tissue through osmosis, which reduces inflammation and eases that tight, painful feeling. You can repeat this several times a day as needed. It won’t cure the infection, but it reliably takes the edge off.
Stay Hydrated With Warm or Cold Liquids
Keeping your throat moist is one of the most important things you can do. A dry throat feels worse and heals more slowly. Warm liquids like broth, herbal tea, or warm water with lemon help loosen mucus and soothe irritated tissue. Cold options work too: ice chips, popsicles, and cold water can temporarily numb the area and reduce swelling.
There’s no strong evidence that one temperature is medically superior to the other. It comes down to what feels better to you. Some people find warmth more comforting, while others prefer the numbing effect of cold. The important thing is that you’re drinking enough fluids, especially if you also have a fever, which increases the risk of dehydration.
Use Honey
Honey coats and soothes the throat, and it’s more than just a folk remedy. A Cochrane review found that honey has genuine benefits for acute cough, making it a useful and inexpensive alternative to over-the-counter cough suppressants. Stir a tablespoon into warm tea or take it straight off the spoon. Its thick consistency forms a protective layer over irritated tissue, and it has mild antimicrobial properties as well.
One critical exception: never give honey to a child under 12 months old. Honey can contain spores of the bacterium that causes infant botulism, a rare but serious illness. For older children and adults, honey is safe and effective.
Try Over-the-Counter Lozenges and Sprays
Throat lozenges containing numbing agents work by temporarily blocking pain signals from the nerves in your throat lining. They won’t speed up healing, but they can make swallowing significantly more comfortable for an hour or two. Follow the directions on the package and don’t exceed the recommended number per day.
Standard pain relievers like ibuprofen and acetaminophen also help. Ibuprofen has the added benefit of reducing inflammation, so it can address both pain and swelling at once. If your sore throat is making it hard to eat or sleep, these are worth using.
Adjust Your Indoor Air
Dry air pulls moisture from your throat membranes, making soreness worse, especially overnight. If you wake up with a scratchy, raw throat that improves after you start drinking fluids, dry air is likely a contributing factor. A humidifier in your bedroom can help. The ideal indoor humidity level is between 30% and 50%. Going above 50% encourages mold growth, which can irritate your throat further.
If you don’t have a humidifier, a hot shower before bed serves a similar purpose. Breathing in the steam moistens your airways and can provide 20 to 30 minutes of relief.
Soothing Herbs Worth Trying
Marshmallow root contains compounds called mucilage polysaccharides that swell when mixed with liquid, forming a gel-like coating over irritated mucous membranes. Drinking marshmallow root tea or using throat coat teas that contain it can provide a protective, soothing layer similar to honey. Slippery elm works through the same coating mechanism and is commonly found in herbal throat lozenges.
These won’t treat an infection, but the physical barrier they create can reduce the raw, scratchy sensation that makes sore throats so miserable. Look for them in tea form at most grocery stores or pharmacies.
Other Small Things That Help
Resting your voice matters more than people realize. Talking, whispering (which actually strains vocal cords more than soft speaking), and clearing your throat repeatedly all irritate tissue that’s already inflamed. Give your throat a break when you can.
Avoiding irritants like cigarette smoke, strong cleaning products, and very spicy or acidic foods also prevents additional damage to the lining of your throat while it heals.
Signs Your Sore Throat Needs Medical Attention
Most sore throats are caused by viruses and resolve on their own within five to seven days. But some symptoms signal something more serious, like strep throat or a peritonsillar abscess, that requires professional treatment. The CDC recommends seeing a healthcare provider if you experience any of the following:
- Difficulty breathing or swallowing
- Blood in your saliva or phlegm
- Excessive drooling (particularly in young children)
- Signs of dehydration
- Joint swelling and pain
- A rash alongside your sore throat
- Symptoms that don’t improve within a few days or get worse
For infants under 3 months old, any fever of 100.4°F (38°C) or higher warrants immediate medical attention. Strep throat specifically requires antibiotics to prevent complications, so a sore throat paired with fever, swollen lymph nodes, and white patches on the tonsils (but no cough or runny nose) is worth getting tested.