Most sore throats are caused by viral infections and clear up on their own within three to ten days. In the meantime, a combination of simple home remedies and over-the-counter options can make a real difference in how you feel. Here’s what actually works.
Saltwater Gargle
This is one of the oldest remedies for a reason. Dissolve at least a quarter teaspoon of salt in half a cup of warm water and gargle for 15 to 30 seconds. The salt creates a solution with higher osmotic pressure than the fluid in your swollen throat tissue, which draws excess liquid to the surface and pulls along viruses and bacteria with it. The result is reduced swelling and temporary pain relief. You can repeat this several times a day.
Honey
Honey performs surprisingly well in clinical research. A systematic review published in BMJ Evidence-Based Medicine found that honey significantly improved overall symptom scores compared to standard care for upper respiratory infections. It reduced both cough frequency and severity, and one trial found that patients taking honey were far more likely to see at least a 75% improvement in throat irritation by day four. Honey performed roughly on par with dextromethorphan, a common over-the-counter cough suppressant, and outperformed diphenhydramine (the active ingredient in many nighttime cold medicines) across all measured outcomes.
A spoonful on its own works, or you can stir it into warm tea. One important note: never give honey to children under one year old due to the risk of botulism.
Hot and Cold Drinks Both Help
You don’t have to choose between hot tea and ice pops. They work through different mechanisms, and both provide real relief. Cold beverages and frozen treats numb the throat and reduce swelling by narrowing blood vessels. Warm liquids relax throat muscles and improve blood flow to the area, which can also decrease pain. A small study found that a hot drink relieved sore throat symptoms while the same drink at room temperature did not.
The best choice is whichever feels better to you. Staying hydrated in general keeps your throat moist and helps thin mucus, so drink frequently regardless of temperature. Broth, herbal tea, and water are all good options. Avoid alcohol, which dehydrates you.
Over-the-Counter Pain Relievers
Acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) are both effective for sore throat pain. Acetaminophen works by reducing pain signals, while ibuprofen is an anti-inflammatory that also tackles the swelling in your throat tissue. For a sore throat with noticeable inflammation, ibuprofen may offer a slight edge, but both are reasonable choices. The maximum daily dose for adults is 3,000 mg for acetaminophen and 2,400 mg for ibuprofen.
Throat Sprays and Lozenges
Numbing throat sprays containing ingredients like phenol provide fast, targeted relief. The numbing effect typically lasts about two hours, so they’re especially useful before meals or at bedtime. Lozenges work similarly and also encourage saliva production, which keeps the throat moist.
Some sprays contain benzocaine. The FDA has warned that overuse or misuse of benzocaine can cause a rare but serious condition where blood oxygen levels drop dangerously low. Follow the label directions carefully, and consider phenol-based sprays as an alternative.
Keep Your Air Humid
Dry air, especially during winter months or in air-conditioned rooms, irritates an already sore throat. Running a humidifier while you sleep can make a noticeable difference. The EPA recommends keeping indoor humidity between 30% and 50%. Going above 50% encourages mold and dust mites, which can make things worse. Clean your humidifier regularly to prevent bacteria from growing in the water tank.
When a Sore Throat Needs Medical Attention
Most sore throats don’t need antibiotics. But strep throat, caused by group A streptococcus bacteria, does. Signs that point toward strep include a sudden onset of severe throat pain, fever, swollen lymph nodes in the front of your neck, and white patches on your tonsils, typically without the cough or runny nose you’d expect from a cold. Doctors use a quick swab test to confirm it. If it’s positive, the standard treatment is a 10-day course of penicillin or amoxicillin.
A more urgent concern is epiglottitis, a rare condition where the tissue flap covering your windpipe swells and can block your airway. Warning signs include difficulty breathing, difficulty swallowing, drooling, a muffled or hoarse voice, and a high-pitched sound when breathing in. This is a medical emergency that requires immediate care.
If your sore throat lasts longer than ten days, keeps getting worse instead of better, or comes with a high fever that won’t break, those are all reasons to get evaluated.