Most sore throats are caused by viral infections and will clear up on their own within about a week. In the meantime, several remedies can meaningfully reduce the pain and help you feel more comfortable while your body fights off the infection. Here’s what actually works.
Saltwater Gargle
A warm saltwater gargle is one of the simplest and most effective ways to ease throat pain. The salt draws moisture out of swollen tissue, which temporarily reduces inflammation and loosens mucus. Mix a quarter to half teaspoon of table salt into eight ounces of warm water, gargle for 15 to 30 seconds, and spit it out. You can repeat this several times a day as needed.
Honey
Honey coats the throat and acts as a natural demulcent, meaning it forms a soothing film over irritated tissue. It also has mild antimicrobial properties. You can swallow a spoonful on its own, 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 due to the risk of botulism.
Over-the-Counter Pain Relievers
Both ibuprofen and acetaminophen effectively reduce sore throat pain, but they work differently. Ibuprofen blocks the chemicals that cause inflammation, so it reduces swelling in the throat tissue along with pain. Acetaminophen works by dampening pain signals but doesn’t address inflammation directly. Either one is a reasonable choice. If your throat feels noticeably swollen or you can see redness, ibuprofen may give you more relief.
For adults, the maximum daily dose is 3,000 milligrams for acetaminophen and 2,400 milligrams for ibuprofen. For children, always follow the dosage guidelines on the label based on age and weight. Throat lozenges and numbing sprays containing menthol or benzocaine can also provide short-term topical relief between doses of pain medication.
Stay Hydrated and Humidify the Air
Dry air irritates an already inflamed throat, and dehydration makes everything worse. Warm liquids like tea, broth, and warm water with honey are especially soothing because the warmth increases blood flow to the throat tissue and the liquid keeps mucous membranes moist. Cold options work too. Ice chips, popsicles, and cold water can temporarily numb the area and reduce the sensation of pain.
If the air in your home is dry, particularly during winter months when heating systems are running, a humidifier can help. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Higher than that encourages mold and dust mites, which can make things worse. Clean your humidifier regularly to prevent bacteria from building up in the water reservoir.
Herbal Demulcents
Slippery elm is one of the more well-studied natural throat soothers. Its bark contains a compound called mucilage, a carbohydrate that swells when mixed with water and forms a thick, sticky gel. When you swallow this gel (usually as a lozenge or mixed powder), it coats the mucous membranes of the throat and increases how long that protective layer stays in contact with the tissue. This coating effect can calm the irritation that triggers coughing and the constant urge to clear your throat. Marshmallow root works through a similar mucilage mechanism. Both are available as lozenges, teas, and powders.
Figuring Out What’s Causing It
The vast majority of sore throats are viral, meaning antibiotics won’t help and would only expose you to unnecessary side effects. A viral sore throat typically comes with other cold symptoms: runny nose, cough, sneezing, and a hoarse voice. These infections gradually improve over about a week without any specific treatment beyond the comfort measures described above.
Strep throat, caused by group A streptococcal bacteria, is the main exception. Clinicians look for four key signs that suggest strep rather than a virus: fever above 100.4°F, swollen and tender lymph nodes at the front of the neck, white patches or pus on the tonsils, and the absence of a cough. The more of these you have, the more likely the cause is bacterial. But even experienced clinicians can’t reliably tell the difference by looking alone. The CDC recommends confirming strep with a rapid strep test or throat culture before starting antibiotics. If the test is positive, antibiotics typically bring symptom relief within two to three days.
Symptoms That Need Prompt Attention
Most sore throats are uncomfortable but harmless. A few warning signs suggest something more serious is going on. The CDC lists the following as reasons to seek medical care:
- Difficulty breathing or a feeling that your airway is narrowing
- Difficulty swallowing liquids, not just discomfort but genuine inability
- Blood in your saliva or phlegm
- Excessive drooling in young children, which can signal they can’t swallow
- Signs of dehydration
- Joint swelling and pain or a new rash, which can indicate a complication of strep
- Symptoms that don’t improve after several days or are getting worse
A sore throat that comes on suddenly with a very high fever and makes it painful to swallow even saliva can occasionally indicate a deeper infection like a peritonsillar abscess. These conditions need treatment right away and won’t respond to home remedies alone.