Most sore throats are caused by viral infections and will clear up on their own within five to seven days. Between 50% and 80% of sore throats are viral, meaning antibiotics won’t help. The good news is that several treatments can meaningfully reduce pain and speed your comfort while your body fights off the infection.
Over-the-Counter Pain Relievers
Standard pain relievers are the fastest way to take the edge off a sore throat. Ibuprofen tends to outperform acetaminophen for throat pain specifically. In a clinical trial comparing the two, ibuprofen provided significantly better relief at every time point after two hours and across every pain rating scale. That’s likely because ibuprofen reduces inflammation in the throat tissue itself, while acetaminophen only blocks pain signals. If your throat feels swollen and raw, an anti-inflammatory is the better pick.
Throat lozenges and sprays containing a numbing agent (often labeled “sore throat relief” at the pharmacy) can also help between doses by temporarily dulling pain at the surface. They won’t shorten the illness, but they make swallowing more comfortable.
Salt Water Gargle
Dissolve half a teaspoon of table salt in one cup of warm water and gargle for 15 to 30 seconds. The salt draws excess fluid out of inflamed tissue through osmosis, which temporarily reduces swelling and eases that tight, painful feeling. It also loosens mucus and can flush irritants from the back of the throat. You can repeat this every few hours. It won’t taste great, but relief is usually noticeable within minutes.
Honey
Honey is more than a folk remedy. A systematic review pooling 14 clinical studies found that honey was superior to usual care for relieving upper respiratory symptoms, reducing both cough frequency and cough severity. Its thick consistency coats and soothes irritated throat tissue, and it has mild antimicrobial properties. Stir a tablespoon into warm (not boiling) water or tea. You can also take it straight off the spoon. One important exception: never give honey to children under one year old due to the risk of botulism.
Stay Hydrated and Keep the Air Moist
A dry throat hurts more. Warm liquids like broth, tea, or warm water with lemon keep the tissue hydrated and can loosen mucus. Cold liquids and popsicles work too, especially if swelling makes warmth uncomfortable. The key is to keep sipping throughout the day, even if swallowing is unpleasant. Dehydration makes inflammation worse and slows recovery.
If the air in your home is dry, especially during winter, a humidifier can make a real difference. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Low humidity dries out the lining of your nose and throat, which increases irritation. A cool-mist humidifier in your bedroom while you sleep helps your throat recover overnight instead of drying out further. Just be sure to clean it regularly so it doesn’t become a source of mold.
Rest Your Voice
Talking, whispering, and clearing your throat all force your vocal cords together and increase irritation. If you can reduce how much you talk for a day or two, your throat will recover faster. This is especially true if your sore throat came alongside laryngitis or hoarseness. Whispering, counterintuitively, can strain the throat more than speaking softly in a normal tone.
When a Sore Throat Needs More Than Home Care
While most sore throats are viral and self-limiting, roughly 5% to 36% of cases are caused by group A streptococcus bacteria (strep throat). Strep typically comes on suddenly with severe pain, fever, and swollen lymph nodes but without the cough or runny nose you’d expect from a cold. A rapid strep test at a clinic takes minutes, and if positive, antibiotics will clear the infection and prevent rare but serious complications.
Certain symptoms signal something more urgent. The CDC lists these as reasons to seek care promptly:
- Difficulty breathing or swallowing
- Blood in your saliva or phlegm
- Excessive drooling (particularly in young children)
- Signs of dehydration
- Joint swelling or pain
- A new rash
- Symptoms that worsen or don’t improve after several days
Difficulty breathing or a “hot potato” voice (sounding like you’re talking with something in your mouth) can indicate a peritonsillar abscess, which needs same-day medical attention. A sore throat that lingers beyond 10 days without improvement, or one that keeps coming back, also warrants a closer look to rule out other causes.