Most sore throats are caused by viral infections and will clear up on their own within about a week. In the meantime, several home remedies and over-the-counter options can meaningfully reduce your pain and help you feel more comfortable while your body fights off the infection.
Gargle With Salt Water
A saltwater gargle is one of the simplest and most effective things you can try. Mix 1/4 to 1/2 teaspoon of salt into 8 ounces of warm water, take a sip, tilt your head back, and gargle for 15 to 30 seconds before spitting it out. Salt draws water out of swollen throat tissues, which reduces inflammation and eases that tight, painful feeling when you swallow. It also creates a temporary barrier on the tissue surface that helps block irritants and pathogens. You can repeat this several times a day as needed.
Use Honey to Soothe and Coat Your Throat
Honey does more than just feel good going down. In clinical trials involving over 900 patients, honey performed at least as well as standard over-the-counter cough suppressants, and often better. It has natural antimicrobial and antioxidant properties, thanks to compounds like hydrogen peroxide and flavonoids. Researchers also believe honey’s sweetness stimulates taste receptors in a way that dampens the cough reflex in the brainstem.
You can take a spoonful straight, stir it into warm tea, or mix it with warm water and lemon. One important restriction: never give honey to a child under 12 months old, because of the risk of infant botulism.
Stay Hydrated
Drinking plenty of fluids keeps your throat moist and supports mucus production, which acts as a protective barrier against germs and irritants. When you’re dehydrated, mucus thickens and becomes less effective at trapping pathogens, and swallowing gets more painful. Aim for at least eight 8-ounce glasses of water a day, though you may need more depending on your body size and whether you have a fever (which increases fluid loss).
Warm liquids like broth, herbal tea, and warm water with honey tend to feel especially soothing. Cold options work too. Some people find that ice chips or cold popsicles temporarily numb the pain. Avoid alcohol and very hot beverages, which can further irritate inflamed tissue.
Choose the Right Pain Reliever
Both acetaminophen and anti-inflammatory drugs like ibuprofen are effective at reducing sore throat pain in the short term. Research published in BMJ Evidence-Based Medicine found no strong evidence that anti-inflammatories outperform acetaminophen for throat pain, despite costing more and carrying a higher risk of side effects like stomach irritation. Acetaminophen is a solid first choice for most people. If your throat also feels noticeably swollen, ibuprofen’s anti-inflammatory effect may offer a slight edge.
You can also use a numbing throat spray containing phenol, which works on contact. These sprays can be applied every two hours for adults and children over three, but should not be used for more than two days in a row without medical guidance.
Adjust Your Environment
Dry air, especially from heating systems in winter, pulls moisture from your throat lining and makes soreness worse. A humidifier in your bedroom can help. Keep indoor humidity between 30% and 50%, which is the range that protects your mucous membranes without encouraging mold growth. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes can provide temporary relief.
Watch What You Eat
Certain foods and drinks actively irritate an already inflamed throat. Acidic foods like tomato-based sauces, citrus fruits, and carbonated beverages sit low on the pH scale and can sting raw tissue. Spicy foods containing cayenne, black pepper, or chili powder trigger a similar burning sensation. Rough, scratchy textures like chips, crackers, and toast can physically scrape the lining of your throat.
Stick with soft, cool, or warm foods instead. Yogurt, oatmeal, mashed potatoes, scrambled eggs, smoothies, and soup are all easy to swallow and unlikely to cause additional pain.
Try Herbal Demulcents
Marshmallow root and slippery elm bark both contain mucilage, a gel-like substance that swells when mixed with liquid and coats the throat with a protective film. This coating shields irritated tissue from further contact with air, food, and pathogens, and helps maintain a calmer inflammatory environment. You’ll find both in throat-specific herbal teas and lozenges at most pharmacies and health food stores. They’re generally well tolerated, though they can slow the absorption of medications taken at the same time, so space them apart.
How Long a Sore Throat Lasts
A viral sore throat, which accounts for the large majority of cases, typically resolves gradually over about one week. Strep throat, the most common bacterial cause, improves faster once treated: most people feel significantly better within two to three days of starting antibiotics.
Certain warning signs suggest something beyond a routine viral infection. A fever above 101°F, swollen lymph nodes along your jaw or neck, white patches or pus on your tonsils, absence of a cough, and age between 3 and 44 are the clinical indicators doctors use to gauge the likelihood of strep. The more of those that apply to you, the more likely a strep test is worthwhile. A sore throat that lasts longer than a week, keeps getting worse instead of better, or makes it difficult to breathe or swallow liquids also warrants a visit to your doctor.