Most sore throats are caused by viruses and clear up on their own within about a week. In the meantime, several home remedies can meaningfully reduce pain and help you feel more comfortable while your body fights off the infection. Here’s what actually works.
Gargle With Salt Water
A saltwater gargle is one of the simplest and most effective ways to temporarily ease throat pain. Salt draws moisture out of swollen tissue through osmosis, which reduces inflammation and helps loosen mucus. Mix half a teaspoon of table salt into one cup of warm water, gargle for 15 to 30 seconds, and spit it out. You can repeat this several times a day as needed.
Use Honey to Soothe and Suppress Coughing
Honey coats the throat and provides a physical barrier over irritated tissue, which is why it feels instantly soothing. It also performs surprisingly well as a cough suppressant. Research reviewed by the Mayo Clinic found that honey worked about as well as common over-the-counter cough medicines at reducing cough frequency and severity.
You can take a spoonful straight, stir it into warm tea, or mix it with warm water and lemon. For children ages 1 and older, half a teaspoon to one teaspoon is an appropriate dose. Never give honey to a baby under 12 months old due to the risk of infant botulism.
Drink Warm and Cold Fluids
Staying well hydrated keeps your throat moist and helps thin out mucus. But the temperature of what you drink matters too, and it comes down to personal preference. Warm liquids like tea and broth help loosen mucus and soothe the back of the throat. Cold liquids and ice chips can numb the area and reduce inflammation. Try both and see which brings you more relief. Many people find warm drinks better during the day and cold treats like popsicles or ice water helpful when pain spikes.
A classic bowl of chicken soup may offer more than just comfort. A study published in the journal CHEST found that chicken soup inhibited the movement of certain white blood cells involved in inflammation, and it did so in a concentration-dependent way. Both the chicken and the vegetables in the soup individually showed this anti-inflammatory activity. That doesn’t make it medicine, but it does suggest the old remedy has a real biological basis.
Try Throat-Coating Teas
Certain herbs contain compounds called demulcents that form a slippery, gel-like coating over irritated tissue. Slippery elm, marshmallow root, and licorice root are the most commonly used. These ingredients are found in many “throat coat” style teas available at grocery stores and pharmacies. The coating effect is temporary but can provide noticeable relief, especially when combined with the warmth of the tea itself. Sipping throughout the day gives you repeated doses of that protective layer.
Use Lozenges for Targeted Pain Relief
Medicated throat lozenges that contain a local anesthetic like benzocaine can numb your throat quickly. One study found that benzocaine lozenges provided pain relief within about 20 minutes, compared to over 45 minutes for a placebo lozenge. Some lozenges instead contain anti-inflammatory agents that reduce swelling rather than numbing. Either type can help, and you can use them alongside other remedies.
Even non-medicated lozenges or hard candy can help by stimulating saliva production, which keeps the throat moist and washes away irritants.
Take Over-the-Counter Pain Relievers
If your throat pain is making it hard to eat, sleep, or function, an OTC pain reliever can make a real difference. Both acetaminophen and ibuprofen work for sore throats. Ibuprofen has the added benefit of reducing inflammation, which can be helpful when your throat is visibly swollen. Acetaminophen is a good option if you can’t take anti-inflammatory drugs due to stomach sensitivity or other reasons.
For adults, the recommended maximum daily dose is 3,000 milligrams for acetaminophen and 2,400 milligrams for ibuprofen. Stay within those limits and follow the instructions on the package.
Adjust Your Environment
Dry air is one of the most overlooked factors that makes a sore throat worse, especially overnight. Running a humidifier in your bedroom can prevent your throat from drying out while you sleep. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. If you have young children, use a cool-mist humidifier rather than a steam vaporizer, which contains hot water that can cause burns if tipped over.
Breathing through your mouth, which many people do when congested, dries out the throat significantly. Clearing nasal congestion with saline spray or a nasal rinse before bed can help you breathe through your nose and keep your throat from feeling raw in the morning.
What to Expect and When to Get Checked
A typical viral sore throat improves gradually over about one week. Days two through four are usually the worst, with pain easing noticeably after that. If your symptoms haven’t improved after several days, or if they’re getting worse instead of better, it’s worth getting tested for strep throat, which requires antibiotics.
Certain symptoms signal something more serious. Seek medical attention if you experience difficulty breathing, difficulty swallowing, blood in your saliva or phlegm, excessive drooling in a young child, joint swelling, a rash, or signs of dehydration. A sore throat that lingers for more than two weeks, according to Harvard Health, could point to something other than a simple infection, such as acid reflux, chronic postnasal drip, or, rarely, something that needs further evaluation.