Most sore throats are caused by viral infections and clear up on their own within three to ten days. In the meantime, several remedies can meaningfully reduce pain, swelling, and that raw, scratchy feeling while your body fights off the infection. Here’s what actually works.
Over-the-Counter Pain Relievers
Standard pain relievers like acetaminophen (Tylenol), ibuprofen (Advil), and aspirin all reduce sore throat pain in the short term. A review in BMJ Evidence-Based Medicine found that acetaminophen, aspirin, and other anti-inflammatory pain relievers are all effective, with no evidence that ibuprofen or aspirin work better than acetaminophen alone. Since acetaminophen has fewer side effects, particularly on the stomach, it’s a reasonable first choice. That said, ibuprofen has the added benefit of reducing inflammation, which can help if your throat is visibly swollen.
For more targeted relief, throat sprays and lozenges containing numbing agents like phenol work by temporarily deadening the nerve endings in your throat tissue. The relief is short-lived, so you’ll likely need to reapply, but they can make swallowing food and drinks much more comfortable in the moment.
Honey as a Throat Coating
Honey is one of the most effective natural options for a sore throat, and it works through several mechanisms at once. Its thick, sticky consistency physically coats the lining of your throat, creating a protective layer that reduces irritation and makes swallowing easier. Think of it like a natural cough drop that stays in place longer.
Beyond the coating effect, honey is a good source of flavonoids, plant chemicals with anti-inflammatory properties that are also naturally antimicrobial. This means honey can help calm swollen tissue while supporting your immune system’s fight against the virus or bacteria causing the problem. Manuka honey, in particular, contains a unique compound that gives it extra antibacterial strength, though any honey will provide the soothing and coating benefits.
You can take honey straight by the spoonful, stir it into warm tea, or mix it with warm water and lemon. One important exception: never give honey to children under one year old. Honey can carry bacteria that cause infant botulism, a rare but serious illness.
Saltwater Gargle
Gargling with salt water is one of the oldest sore throat remedies, and the science behind it is straightforward. Salt draws water out of swollen throat tissues through osmosis, which reduces puffiness and pain. It also creates a barrier that helps block harmful pathogens from settling deeper into the irritated tissue.
The recommended ratio is about 1/4 to 1/2 teaspoon of table salt dissolved in 8 ounces of warm water. Gargle for 15 to 30 seconds, spit it out, and repeat a few times throughout the day. The water should be warm enough to dissolve the salt but not so hot that it irritates your throat further. Relief is temporary, but gargling several times a day keeps the swelling in check.
Stay Hydrated and Keep the Air Moist
A dry throat feels worse than a hydrated one, and dehydration thickens mucus, making that scratchy sensation more intense. Warm liquids like tea, broth, and warm water with honey are particularly soothing because the warmth increases blood flow to the throat tissues and the liquid keeps everything moist. Cold liquids and popsicles can also help by mildly numbing the area, so go with whatever feels better to you.
If you’re sleeping in dry air, especially during winter with the heat running, a humidifier can add moisture that prevents your throat from drying out overnight. Cool-mist and warm-mist humidifiers are equally effective at humidifying the air, since by the time the moisture reaches your airways it’s the same temperature regardless of how it started. Clean the humidifier regularly to avoid spraying mold or bacteria into the room.
Herbal Demulcents
Marshmallow root and slippery elm are traditional herbal remedies that work as demulcents, meaning they produce a slippery, gel-like substance called mucilage when mixed with water. This mucilage coats the throat and soothes irritation in much the same way honey does. Marshmallow root has been used for centuries specifically for throat and mouth irritation and the dry cough that often accompanies it. You’ll find both marshmallow root and slippery elm in many “throat coat” teas, which combine the coating effect with the warmth and hydration of hot liquid.
Rest Your Voice
Talking, whispering, and especially shouting all force your vocal cords to vibrate against each other, which increases irritation when your throat is already inflamed. Whispering is actually harder on your voice than speaking softly, because it creates more tension in the throat muscles. If you can, keep conversation to a minimum for a day or two and avoid clearing your throat repeatedly, which also aggravates the tissue.
How Long a Sore Throat Lasts
Most viral sore throats resolve within a week, though some linger up to ten days. The worst pain is typically in the first two to three days, and the remedies above are most useful during that window. If a sore throat is caused by a bacterial infection like strep, you’ll need a course of antibiotics, usually taken for about ten days.
Certain symptoms suggest something more serious is going on. If you develop difficulty breathing, an inability to swallow liquids, drooling because you can’t swallow your own saliva, a muffled or “hot potato” voice, or sudden muscle weakness, get medical attention immediately. A sore throat that lasts longer than ten days, comes with a fever above 101°F that won’t break, or produces a visible rash also warrants a visit to your doctor.