Both cold and hot remedies help a sore throat, but they work through different mechanisms and feel better at different stages. Cold tends to be more effective for sharp pain and swelling, while warm liquids do a better job loosening mucus and soothing a dry, scratchy throat. Most doctors recommend trying both and using whichever feels best to you.
How Cold Relieves Throat Pain
Cold works the same way an ice pack works on a sprained ankle. It reduces nerve activity in the area, which dulls pain signals, and it narrows blood vessels, which helps bring down swelling. If your throat feels inflamed and swollen, especially with tonsillitis or after a night of heavy coughing, cold often provides faster short-term relief than warmth.
Ice chips, popsicles, cold water, and chilled herbal tea all count. Ice chips are particularly useful because they melt slowly, keeping contact with the back of your throat longer. Ice cream and frozen yogurt work too, though dairy can thicken mucus for some people, which may feel counterproductive if you’re also congested.
How Warm Liquids Help
Warm liquids loosen mucus and help clear the throat, which is why they tend to feel better when your sore throat comes with congestion or postnasal drip. Warm tea, broth, and soup also reduce coughing by soothing the back of the throat. The steam from hot beverages can open nasal passages, giving you a sense of relief that cold drinks don’t provide.
There is one safety note worth knowing: beverages above 65°C (about 150°F) can damage throat tissue. One large study found that drinking tea hotter than 70°C was linked to an eight-fold increase in throat cancer risk compared to warm or lukewarm tea. Most people naturally prefer tea between 56°C and 60°C, which is well within the safe range. The rule of thumb is simple: if a sip burns your lip, let it cool.
Warm Salt Water Gargling
Salt water gargling is one of the most consistently recommended sore throat remedies across medical organizations. The CDC recommends mixing one teaspoon of salt into one cup (eight ounces) of warm water. The salt creates an environment that draws excess fluid out of swollen throat tissue through osmosis, reducing puffiness and pain. It also helps clear mucus and may limit the replication of some viruses in the throat.
The water needs to be warm, not hot, so the salt dissolves fully and the gargle is comfortable. Gargling several times a day provides the most consistent relief. This remedy works well alongside cold options: gargle with warm salt water, then suck on ice chips afterward.
Adding Honey to Warm Drinks
Honey coats the throat and has natural antimicrobial properties, which is why honey-lemon tea is a classic sore throat remedy. One thing to be aware of: heating honey above about 45°C (113°F) can reduce its antibacterial activity, even though its antioxidant content stays mostly intact. If you want to preserve honey’s germ-fighting properties, let your tea cool slightly before stirring it in. That said, even heated honey still coats and soothes the throat, so the comfort factor remains.
Matching the Remedy to Your Symptoms
The best temperature depends on what kind of sore throat you’re dealing with:
- Swollen, inflamed throat with sharp pain: Cold is usually more effective. Ice chips, popsicles, and cold water reduce swelling and numb the area.
- Scratchy, dry throat with congestion: Warm liquids work better. Tea, broth, and soup loosen mucus and calm irritation.
- General soreness from a cold or flu: Alternate between both. Warm salt water gargling followed by cold liquids covers both mechanisms.
The most important thing, regardless of temperature, is staying hydrated. A dry throat hurts more. Sipping fluids throughout the day keeps the tissue moist and helps your body fight off whatever is causing the soreness in the first place.
What Works for Children
Kids can use both cold and warm remedies. Popsicles and ice cream are often the easiest sell for young children who refuse to drink enough fluids. Warm water and warm soup also soothe their throats. Salt water gargling is effective for children who are old enough to gargle without swallowing, which is typically around age six. The ratio is slightly smaller for kids: half a teaspoon of salt in one cup of warm water. Honey should not be given to children under one year old due to the risk of botulism, but it’s fine for older children in warm (not hot) drinks.