Most sore throats are caused by viruses and will clear up on their own within a week. What you can do in the meantime is manage the pain, keep your throat moist, and watch for signs that something more serious is going on. Here’s what actually helps.
Over-the-Counter Pain Relievers
The fastest way to take the edge off a sore throat is with a standard pain reliever you probably already have at home. Ibuprofen (Advil, Motrin) works well because it reduces both pain and inflammation in the throat tissue. Adults can take 200 to 400 mg every six to eight hours, up to 1,200 mg per day. Acetaminophen (Tylenol) is another solid option at 500 to 1,000 mg every six hours, staying under 3,000 mg per day. You can actually alternate between the two if one alone isn’t cutting it, since they work through different mechanisms.
Ibuprofen has a slight edge for sore throats specifically because of that anti-inflammatory effect, but if you have stomach issues or can’t take anti-inflammatories, acetaminophen will still reduce the pain. Take ibuprofen with food to protect your stomach, though this will slow how quickly it kicks in.
Salt Water Gargle
This one sounds old-fashioned, but it works through basic biology. Salt draws excess fluid out of swollen throat tissue, which reduces inflammation and pain. Mix half a teaspoon of salt into one cup of warm water, gargle for 15 to 30 seconds, and spit it out. Do this at least four times a day for two to three days. The relief is temporary, but repeating it throughout the day keeps the swelling down and helps flush irritants from your throat.
Throat Sprays and Lozenges
Numbing throat sprays containing phenol (typically at 1.4% concentration) provide localized pain relief that you can reapply every two hours. They won’t fix the underlying problem, but they’re useful when swallowing feels sharp or raw, especially right before meals.
Lozenges serve a dual purpose. They numb the area slightly and, more importantly, they keep you producing saliva. A dry throat hurts more, so anything that keeps the tissue coated and moist will reduce discomfort. Sucking on hard candy or ice chips works on the same principle if you don’t have lozenges handy.
Honey and Warm Liquids
Honey coats and soothes irritated throat tissue, and it’s more than just a folk remedy. A study published in the International Journal of Basic & Clinical Pharmacology found that a honey and ginger mixture helped children recover from coughs faster than dextromethorphan, a common ingredient in OTC cough suppressants, without the drowsiness side effect. A spoonful of honey in warm tea or even on its own can calm a raw throat. Just don’t give honey to children under one year old due to botulism risk.
Warm liquids in general help. Tea, broth, and warm water with lemon all increase blood flow to the throat and keep the tissue hydrated. Cold liquids and popsicles can also feel good if the throat is inflamed, so go with whatever feels better to you. The key is staying hydrated. Dehydration makes mucous membranes drier and more painful.
Keep the Air Moist
Dry indoor air, especially during winter or in air-conditioned rooms, irritates an already sore throat. Running a humidifier in your bedroom while you sleep can make a noticeable difference. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Higher than that encourages mold and dust mites, which can make things worse. If you don’t have a humidifier, a hot shower before bed accomplishes something similar by letting you breathe in steam for several minutes.
Rest Your Voice
Talking, whispering (which actually strains your vocal cords more than soft speaking), and clearing your throat all irritate inflamed tissue. If your job or daily routine allows it, minimize how much you talk for a day or two. This is especially important if your sore throat came with a hoarse voice, which signals that the inflammation has reached your larynx.
How Long It Should Last
A typical viral sore throat improves noticeably within three to five days and resolves within a week. If yours is getting worse after a few days rather than better, or if it lingers past seven days, that’s worth a call to your doctor. The same goes if you develop a fever over 100.4°F, trouble breathing or swallowing, swollen glands in your neck or jaw, white patches or pus on your tonsils, a muffled voice, or blood in your saliva.
In children, the bar for seeking care is lower. Difficulty breathing, inability to swallow, or unusual drooling all warrant immediate medical attention.
When It Might Be Strep
Most sore throats don’t need antibiotics because most are viral. But strep throat, caused by Group A Streptococcus bacteria, is the exception. Strep tends to come on suddenly and often includes a fever, swollen and tender lymph nodes under the jaw, red and swollen tonsils (sometimes with white patches), and tiny red spots on the roof of the mouth. Notably, strep usually does not come with a cough, runny nose, or hoarseness. If your sore throat fits this profile, a quick swab test at a clinic can confirm it in minutes, and antibiotics will shorten the illness and prevent complications.
If your sore throat comes packaged with congestion, sneezing, and a cough, it’s almost certainly viral. In that case, everything above (pain relievers, salt water, honey, fluids, humidity, and rest) is your treatment plan, and time will do the rest.