Most sore throats are caused by viruses and will clear up on their own within a week. In the meantime, several home remedies and over-the-counter options can make you significantly more comfortable while your body fights off the infection.
Figure Out What’s Causing It
The vast majority of sore throats come from common viral infections like colds and flu. A smaller percentage are caused by group A streptococcus bacteria (strep throat). The two can feel similar, but a few clues help tell them apart. If you also have a cough, runny nose, hoarseness, or pink eye, a virus is the more likely culprit. Strep throat tends to come on suddenly with a fever over 100.4°F, swollen tonsils (sometimes with white patches), and tender lymph nodes in the front of your neck, but without the cough or congestion you’d expect from a cold.
Not all sore throats come from infections. Acid reflux can irritate the back of your throat even if you don’t feel heartburn. This is sometimes called silent reflux, and it shows up as a persistent sore throat, excessive throat clearing, a feeling of a lump in your throat, or hoarseness. If your sore throat keeps coming back or lingers for weeks without other cold symptoms, reflux is worth considering.
Gargle With Salt Water
A salt water gargle is one of the simplest and most effective things you can do right now. Mix about 1/4 to 1/2 teaspoon of table salt into 8 ounces of warm water, take a mouthful, gargle for 15 to 30 seconds, and spit it out. The salt draws excess water out of swollen throat tissues, which reduces inflammation and pain. It also creates a temporary barrier that helps keep irritants and bacteria from settling in. You can repeat this several times a day as needed.
Take the Right Pain Reliever
Acetaminophen and NSAIDs like ibuprofen both reduce sore throat pain effectively within the first 24 hours. Research published in BMJ Evidence-Based Medicine found no evidence that NSAIDs work better than acetaminophen alone for sore throats, and NSAIDs carry more potential side effects, particularly for your stomach. So acetaminophen is a reasonable first choice.
If you prefer ibuprofen, it has the added benefit of reducing inflammation directly, which can help with swelling. Whichever you choose, stay within the daily limits: no more than 4,000 milligrams of acetaminophen in 24 hours, and avoid alcohol while taking it. Follow the label instructions for ibuprofen as well.
Try Throat Sprays and Lozenges
Over-the-counter throat sprays and lozenges containing numbing agents like benzocaine or dyclonine provide temporary topical relief right where it hurts. They work quickly and can be used every two to three hours. Menthol lozenges also have a mild cooling effect that can feel soothing. These products don’t treat the underlying cause, but they take the edge off, especially before meals or at bedtime when swallowing is most bothersome.
Use Honey for Cough and Throat Coating
Honey coats and soothes an irritated throat, and there’s decent evidence it helps with the cough that often accompanies a sore throat. A systematic review in BMJ Evidence-Based Medicine found honey outperformed certain antihistamine-based cough treatments for reducing cough frequency and severity. It performed about as well as the standard cough suppressant found in most OTC cough medicines. A spoonful of honey on its own, stirred into warm tea, or mixed with warm water and lemon all work. One important exception: never give honey to children under one year old due to the risk of botulism.
Keep Your Throat Moist
Dry air makes a sore throat feel worse. Adding moisture to your environment with a humidifier can ease congestion, calm throat irritation, and reduce coughing. A cool-mist humidifier is the safer choice over a warm-mist vaporizer, which poses a burn risk if knocked over. Beyond the humidifier, drink plenty of fluids throughout the day. Warm liquids like broth, tea, or warm water with honey are especially soothing. Cold options work too: ice chips, popsicles, and cold water can numb the throat slightly and keep you hydrated.
Avoid things that dry out or irritate your throat further. Cigarette smoke, very dry heated air, and alcohol all make things worse. If you normally breathe through your mouth at night, a humidifier in the bedroom can make a noticeable difference by morning.
When a Sore Throat Needs Medical Attention
Most sore throats resolve within a week without any treatment beyond comfort measures. But certain signs suggest something more serious is going on. Get emergency care if you have difficulty breathing or difficulty swallowing (not just pain with swallowing, but an actual inability to get fluids down). These can indicate a dangerous abscess or severe swelling in the throat.
You should also see a doctor if your sore throat comes with a fever above 100.4°F, swollen tonsils with white patches, and tender neck lymph nodes but no cough. That pattern raises the likelihood of strep throat, which requires a rapid strep test or throat culture to confirm. Strep needs antibiotic treatment to prevent complications. A sore throat lasting longer than a week, or one that keeps returning, also warrants a visit since it could point to something other than a simple viral infection, including reflux, allergies, or less common conditions that benefit from proper diagnosis.