Most sore throats are caused by viruses and clear up on their own within five to seven days. In the meantime, several simple home treatments can meaningfully reduce pain, swelling, and irritation while your body fights off the infection.
Salt Water Gargles
Gargling with warm salt water is one of the oldest and most effective sore throat remedies. Salt draws water out of swollen throat tissues through osmosis, reducing inflammation and creating a barrier that helps block harmful pathogens. Mix about 1/4 to 1/2 teaspoon of table salt into 8 ounces of warm water, gargle for 15 to 30 seconds, and spit it out. You can repeat this every few hours throughout the day. It won’t cure the underlying infection, but it reliably takes the edge off the pain and puffiness within minutes.
Honey for Pain and Cough
Honey coats the throat and acts as a natural soother, and it performs surprisingly well in clinical testing. A Cochrane review of two randomized controlled trials involving 265 children found honey was better than no treatment for reducing cough frequency, and roughly equal in effectiveness to dextromethorphan, the active ingredient in most over-the-counter cough syrups. In one study, over 80% of children given honey and milk saw their cough drop by more than 50% from baseline. A single dose of about half a teaspoon (2.5 mL) before bedtime is the approach supported by the research.
You can stir honey into warm tea or take it straight. One important exception: never give honey to a child under 1 year old. Honey can contain dormant spores that an infant’s immature digestive system can’t handle, potentially leading to infantile botulism.
Warm Drinks vs. Cold Drinks
Both warm and cold liquids help a sore throat, but they work differently. Cold drinks and ice pops numb the tissue, narrowing blood vessels and dulling pain on contact. Warm beverages like herbal tea or broth relax throat muscles and improve blood flow to the area, which supports healing. A small 2008 study found that a hot drink relieved sore throat symptoms noticeably better than the same drink served at room temperature.
The best approach is to alternate based on what feels good. If swallowing is sharp and painful, cold may offer faster relief. If your throat feels tight and scratchy, warm liquids tend to be more soothing. Either way, staying well hydrated keeps throat tissues moist and helps thin out mucus, so drink frequently regardless of temperature.
Keep Your Air Humid
Dry indoor air, especially during winter or in air-conditioned rooms, pulls moisture from your throat lining and makes soreness worse. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. A cool-mist humidifier in your bedroom at night can make a noticeable difference in how your throat feels by morning. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes works as a short-term substitute. Clean any humidifier regularly to prevent mold and bacteria from building up in the water reservoir.
Over-the-Counter Pain Relievers
When home remedies aren’t enough on their own, ibuprofen and acetaminophen both reduce sore throat pain effectively. Ibuprofen has the added benefit of reducing inflammation in the throat tissue itself, which can help with swelling. For adults and children 12 and older, combination tablets containing both medications are available, typically dosed at two tablets every eight hours, with a maximum of six tablets per day. You can also take either medication separately following the dosing instructions on the label.
Throat lozenges containing menthol or pectin can also help by keeping the throat moist and providing mild numbing. Numbing sprays are another option, but it’s worth knowing that the FDA has flagged benzocaine-containing products for a rare but serious side effect: a condition where the blood’s ability to carry oxygen drops significantly. These sprays should never be used in children under 2, and adults should look for products that include updated safety warnings on the label. Phenol-based sprays are a common alternative.
Other Practical Tips
Rest your voice. Talking, whispering, and especially clearing your throat all create friction across already irritated tissue. The less you use your voice, the faster the inflammation settles down.
Sleeping with your head slightly elevated can reduce postnasal drip, which is often what makes sore throats feel worst at night and first thing in the morning. An extra pillow or a wedge under your mattress is usually enough.
Avoid cigarette smoke, strong fumes, and very spicy or acidic foods, all of which irritate inflamed throat tissue further.
Signs That Need Medical Attention
Most sore throats don’t need antibiotics, but a small percentage are caused by strep bacteria, which does require treatment. Doctors use four key signs to assess strep risk: a fever of 100.4°F (38°C) or higher, swollen lymph nodes at the front of the neck, white patches or swelling on the tonsils, and the absence of a cough. If you have three or four of these, a rapid strep test is worth getting. Untreated strep can lead to complications affecting the heart and kidneys.
A sore throat that lasts longer than a week, makes it difficult to breathe or swallow liquids, comes with a rash, or causes joint pain warrants a visit to a healthcare provider regardless of what’s causing it.