A sore throat from a common cold or flu typically resolves on its own within about a week, and the right combination of home remedies and over-the-counter options can make that week far more bearable. Most sore throats are caused by viral infections, which means antibiotics won’t help. What will help is reducing inflammation, keeping your throat moist, and managing pain directly.
Salt Water Gargle
Gargling with warm salt water is one of the simplest and most effective things you can do. The salt draws excess fluid out of swollen throat tissue, which temporarily reduces inflammation and eases pain. Dissolve roughly half a teaspoon of salt in 8 ounces of warm water and gargle for 15 to 30 seconds before spitting it out. You can repeat this several times a day. It won’t cure anything, but many people notice relief within minutes.
Honey
Honey coats and soothes an irritated throat, and it performs better than you might expect. Studies have found that honey works about as well as common over-the-counter cough suppressants at reducing coughing, which often accompanies a sore throat. You can stir a tablespoon into warm tea or take it straight off the spoon.
One important exception: never give honey to a child under one year old. Honey can contain spores that cause infant botulism, a rare but serious illness. For older children and adults, it’s a safe and effective option.
Warm and Cold Liquids Both Help
There’s no single “right” temperature for sore throat relief. Warm liquids like tea, broth, or soup loosen mucus and soothe the back of your throat, which can also reduce coughing. Cold liquids, ice chips, and popsicles work differently: they numb the area and reduce inflammation, similar to icing a swollen joint. If your throat feels raw and burning, cold foods like sorbet or frozen fruit bars may feel better than anything warm. Try both and stick with whatever brings more relief.
The key is staying hydrated regardless of temperature. A dry throat hurts more, and fluids help your body fight off the underlying infection.
Over-the-Counter Pain Relievers
Acetaminophen and ibuprofen are the two most common choices for sore throat pain. Ibuprofen has the added benefit of reducing inflammation, which can make it slightly more effective for the swelling that comes with pharyngitis. You can take either one following the package directions, but don’t exceed 4,000 milligrams of acetaminophen in a 24-hour period, as higher amounts can cause liver damage.
For children, dosing depends on weight and age, so check with a pharmacist or pediatrician if you’re unsure. Avoid giving aspirin to children or teenagers, as it’s linked to a rare but dangerous condition called Reye’s syndrome.
Lozenges and Throat Sprays
Medicated lozenges containing a numbing ingredient provide localized pain relief by slightly deadening the nerve endings in your throat. You dissolve one slowly in your mouth every two hours as needed. They also keep your throat moist, which matters because a dry throat amplifies pain. Throat sprays work on the same principle but deliver the numbing agent more directly to the back of your throat. Neither option treats the infection itself, but both can make swallowing and talking significantly more comfortable for short stretches.
Keep Your Air Moist
Dry indoor air, especially during winter months when heating systems run constantly, irritates an already sore throat. A cool-mist humidifier in your bedroom can make a noticeable difference overnight. The ideal indoor humidity range is between 30% and 50%. Below 30%, air pulls moisture from your throat tissue; above 50%, you risk encouraging mold and dust mites, which can make things worse. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes offers temporary relief.
Viral vs. Bacterial: When It Matters
The vast majority of sore throats are viral, caused by the same bugs responsible for colds and flu. These infections don’t respond to antibiotics and simply need time. A viral sore throat often comes with a cough, runny nose, hoarseness, or conjunctivitis (pink, watery eyes). If you have those symptoms, you’re almost certainly dealing with a virus, and home remedies plus OTC pain relief are your best approach.
Strep throat, caused by bacteria, looks different. It typically comes on suddenly with severe throat pain, swollen lymph nodes in the front of your neck, red spots on the roof of your mouth, and swollen tonsils that may have white patches. Notably, strep usually does not come with a cough or runny nose. Even doctors can’t reliably distinguish strep from a viral infection by appearance alone when viral symptoms aren’t obvious, so a rapid strep test or throat culture is needed for a definitive diagnosis.
The distinction matters because strep throat requires antibiotics to prevent complications. Once you start antibiotics for strep, symptoms typically improve within two to three days, compared to the roughly one week a viral sore throat takes to fully resolve.
Other Things That Help
Rest your voice. Talking, whispering, and clearing your throat all irritate inflamed tissue. The less strain you put on your throat, the faster it recovers.
Avoid irritants like cigarette smoke, strong cleaning products, and very spicy or acidic foods, all of which can intensify pain. If you’re congested and breathing through your mouth at night, that alone can dry out and worsen your throat by morning, which is another reason a humidifier helps.
Elevating your head slightly while sleeping can reduce postnasal drip, one of the most common causes of throat irritation during a cold. An extra pillow or a wedge under your mattress keeps mucus from pooling at the back of your throat overnight.