Most sore throats are caused by viruses and will clear up on their own within five to seven days. In the meantime, several remedies can meaningfully reduce your pain, from over-the-counter painkillers to simple kitchen staples like honey and salt water. What works best depends partly on the type of pain you’re dealing with and partly on what you have on hand.
Over-the-Counter Pain Relievers
If you want the most straightforward relief, ibuprofen is the strongest option you can buy without a prescription. In clinical trials comparing ibuprofen head-to-head with acetaminophen for throat pain specifically, ibuprofen came out ahead. One double-blind study found that a single dose of ibuprofen reduced sore throat pain by 80% at three hours, while acetaminophen reduced it by 50%. By six hours, ibuprofen still provided 70% relief compared to just 20% for acetaminophen. A meta-analysis of five randomized trials confirmed the pattern with no significant difference in side effects between the two drugs.
Ibuprofen has an edge because it reduces both pain and inflammation, while acetaminophen only targets pain. If you can’t take ibuprofen (stomach issues, certain medications, kidney concerns), acetaminophen still helps, just not as much or as long.
Throat sprays and lozenges containing menthol or a mild numbing agent can also take the edge off, especially right before meals when swallowing is most painful. These work locally rather than through your bloodstream, so you can use them alongside oral painkillers.
Honey
Honey isn’t just a folk remedy. Six randomized controlled trials in the pediatric population found that honey was at least as effective as standard over-the-counter cough suppressants, and several of those studies found it was actually better. In one trial, honey outperformed both dextromethorphan (the active ingredient in most cough syrups) and diphenhydramine for reducing cough severity, cough frequency, and improving sleep. Another study reported an 84% therapeutic success rate for honey, matching the pharmaceutical options.
Honey coats and soothes irritated tissue, and it has mild antimicrobial properties. You can take it straight off a spoon, stir it into warm tea, or mix it with warm water and a squeeze of lemon. One important restriction: never give honey to children under age one due to the risk of infant botulism.
Salt Water Gargle
Gargling with salt water draws excess fluid out of swollen throat tissues through osmosis, temporarily reducing puffiness and pain. Clinical trials have used concentrations ranging from about one-third of a teaspoon of salt in eight ounces of warm water up to a full teaspoon per eight ounces. The higher concentration provides more of an osmotic effect. Start with half a teaspoon per cup of warm water and adjust based on what you can tolerate without gagging. Gargle for 15 to 30 seconds, spit it out, and repeat a few times a day.
This is one of the cheapest and most immediately available options, and it’s safe for anyone old enough to gargle without swallowing the water (typically around age six or seven).
Warm vs. Cold Drinks and Foods
Both warm and cold liquids help a sore throat, but through different mechanisms. Cold narrows blood vessels, numbs the area, and reduces swelling. That’s why ice chips, popsicles, and cold smoothies feel so good when your throat is raw. Warm liquids relax the muscles around your throat, improve blood circulation to the area, and can loosen mucus if congestion is part of the picture. Warm broth, herbal tea, and warm water with honey are all solid choices.
There’s no single “correct” temperature. Try both and use whichever feels better. Many people find cold more soothing for sharp, acute pain and warm more comforting for that deep, achy soreness. Staying hydrated in general keeps your throat moist and supports your immune response, so the most important thing is that you’re drinking enough of something.
Humidity and Air Quality
Dry air pulls moisture from your throat lining, making soreness worse and slowing healing. If you’re recovering indoors with heating or air conditioning running, a humidifier can help. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Below 30%, the air is dry enough to irritate mucous membranes on its own. Above 50%, you risk encouraging mold and dust mite growth, which can trigger additional irritation.
If you don’t have a humidifier, sitting in a steamy bathroom for ten to fifteen minutes gives temporary relief. Breathing through your nose rather than your mouth also helps keep your throat from drying out overnight.
Herbal Options
Marshmallow root and slippery elm bark both contain a substance called mucilage, a gel-like compound that swells when mixed with liquid and coats your throat with a slippery, protective layer. This physical barrier soothes irritated tissue on contact. You’ll find these in many “throat coat” style teas available at grocery stores and pharmacies. They won’t fight infection, but they can make swallowing more comfortable.
Chamomile tea has mild anti-inflammatory and muscle-relaxing properties, and peppermint tea contains menthol, which creates a cooling sensation that can distract from pain. None of these are miracle cures, but combined with other remedies, they add a layer of comfort.
What to Know for Children
Children get sore throats frequently, and not all adult remedies are appropriate for them. Honey is safe for children over age one and is a good first-line option given its performance in clinical trials. Warm fluids like diluted apple juice or herbal tea with honey work well for kids over one. Throat lozenges and throat sprays are appropriate for children over age four, but avoid any spray containing benzocaine, which can cause a serious reaction affecting how blood carries oxygen. Popsicles and cold smoothies are safe at any age and often the easiest sell with young kids.
Signs Your Sore Throat Needs Medical Attention
Most sore throats are viral and don’t need antibiotics. But certain features suggest a bacterial infection like strep throat: fever, swollen lymph nodes in the neck, white patches or pus on the tonsils, and the absence of a cough (viral infections usually come with coughing and congestion, while strep often doesn’t). A combination of these signs raises the likelihood enough that a rapid strep test is worth doing. Strep throat does need antibiotic treatment to prevent complications.
More urgently, a sore throat that comes with difficulty breathing, trouble opening your mouth, a muffled or “hot potato” voice, or severe one-sided throat pain could signal a peritonsillar abscess, where infected tissue swells near the tonsils and can obstruct your airway. If breathing feels labored or you can’t swallow your own saliva, that warrants emergency care rather than home remedies.