Most sore throats and coughs are caused by viral infections and clear up on their own within a week. The good news is that several home remedies and over-the-counter options can significantly reduce your discomfort while your body fights off the infection. Here’s what actually works.
Honey: One of the Best Natural Cough Remedies
Honey is one of the most effective things you can reach for when a cough won’t quit. Clinical studies have found that honey works about as well as the active ingredient in many OTC cough syrups at suppressing coughs. It coats the throat, reduces irritation, and has mild antimicrobial properties. The CDC specifically recommends honey for cough relief in adults and children one year and older.
You can take half a teaspoon to a full teaspoon straight, stir it into warm tea, or mix it into warm water with lemon. One important rule: never give honey to children under one year old due to the risk of botulism.
Warm Versus Cold Fluids
Staying hydrated thins mucus and keeps your throat moist, but the temperature of what you drink matters depending on your symptoms. Warm liquids like tea, broth, or warm water with lemon help relax throat muscles, improve blood flow to the area, and reduce pain. Cold drinks and popsicles work differently: they numb the sore area and reduce swelling.
If your throat feels raw and inflamed, cold fluids or ice chips can bring faster relief from the sharpest pain. If your cough is producing thick mucus or your throat feels tight, warm fluids are the better choice. There’s no wrong answer here, so go with whatever feels best.
Salt Water Gargle
Gargling with salt water is a simple, effective way to temporarily ease sore throat pain. Mix half a teaspoon of salt into one cup of warm water, gargle for 15 to 30 seconds, and spit it out. The salt draws excess fluid out of inflamed throat tissue, which reduces swelling and discomfort. You can repeat this several times a day. It won’t cure the underlying infection, but it reliably takes the edge off.
Humidity and Your Indoor Air
Dry air irritates an already sore throat and can make a cough worse, especially at night. Running a cool-mist humidifier in your bedroom can make a noticeable difference. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Too little moisture dries out your throat and nasal passages; too much can encourage mold growth, which creates its own problems. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes can offer short-term relief.
Over-the-Counter Pain Relievers
For sore throat pain specifically, ibuprofen is typically your best first choice. It reduces the inflammation at the back of the throat, which is what’s actually causing most of the pain. Acetaminophen is a reasonable alternative if you can’t take ibuprofen, though it addresses pain without reducing inflammation as effectively.
For children, the rules are more specific. Babies under six months should only receive acetaminophen. Children six months and older can safely take either acetaminophen or ibuprofen. Never give aspirin to children, as it carries a risk of a rare but serious condition called Reye’s syndrome.
Choosing the Right Cough Medicine
Not all coughs need the same treatment. If you have a dry, hacking cough that isn’t producing mucus, look for a cough suppressant. These work by calming the cough reflex so you can sleep and function. If your cough is wet and producing phlegm, an expectorant is a better fit. Expectorants loosen and thin mucus so you can cough it up more easily, which is what your body is actually trying to do.
Some combination products include both a suppressant and an expectorant along with a decongestant for nasal congestion. Keep in mind that OTC cough and cold medicines are not recommended for children under six years old. The CDC warns that these products can cause serious side effects in young children. For kids, honey (if they’re over one), fluids, and a humidifier are safer and often just as helpful.
Throat Lozenges and Soothing Herbs
Throat lozenges and cough drops stimulate saliva production, which keeps the throat moist and provides temporary pain relief. Many contain menthol, which creates a cooling sensation that can make breathing feel easier. Don’t give lozenges to children under four, as they’re a choking hazard.
Two traditional herbal remedies worth knowing about are marshmallow root and slippery elm. Both contain a substance called mucilage, a gel-like compound that swells when mixed with liquid. When you drink a tea made from either herb, this mucilage coats the throat and provides a soothing, protective layer over irritated tissue. You can find both in herbal throat teas at most grocery stores and pharmacies.
Signs That Need Medical Attention
Most sore throats and coughs resolve within a week. But certain symptoms signal something more serious. Seek emergency care if you have difficulty breathing or difficulty swallowing. See a doctor promptly if your sore throat lasts longer than a week, you develop a fever of 103°F (39.4°C) or higher, you notice pus at the back of your throat, you see blood in your saliva or phlegm, you develop a skin rash, or you show signs of dehydration. These can indicate a bacterial infection like strep throat, which requires antibiotics, or another condition that home remedies won’t fix.