Most sore throats are caused by viruses and will clear up on their own within three to ten days. In the meantime, a combination of simple home remedies can significantly reduce pain and help you feel more comfortable while your body fights off the infection. Here’s what actually works and what to watch for.
Gargle With Salt Water
A saltwater gargle is one of the fastest ways to get temporary relief. Mix half a teaspoon of salt into one cup of warm water, gargle for about 30 seconds, and spit it out. The salt draws excess fluid out of swollen throat tissue, which reduces inflammation and eases that tight, painful feeling. You can repeat this several times a day as needed.
Try Honey
Honey does more than just taste good. A systematic review published in BMJ Evidence-Based Medicine found that honey reduced cough frequency, cough severity, and overall symptom scores compared to standard care for upper respiratory infections. It performed about as well as the common cough suppressant dextromethorphan, and it outperformed diphenhydramine (the antihistamine found in many nighttime cold medicines). Honey likely works by forming a soothing coating over irritated throat tissue.
A spoonful on its own, stirred into warm tea, or mixed with warm water and lemon all work. One important exception: never give honey to children under one year old due to the risk of botulism.
Drink Plenty of Fluids
Staying hydrated keeps your throat moist and helps thin out mucus. Both warm and cold drinks can help, but they work in slightly different ways. Cold fluids numb sore tissue and reduce swelling, similar to icing a sprained ankle. Warm fluids relax the muscles around your throat and improve blood flow to the area. A small study found that a hot drink relieved sore throat symptoms while the same drink at room temperature did not.
The best advice is simple: drink whichever temperature feels better to you. Water, broth, herbal tea, and diluted juice are all good options. Avoid alcohol and very hot beverages that could burn already-sensitive tissue.
Use a Humidifier
Dry air irritates an already inflamed throat, especially overnight. Running a humidifier in your bedroom adds moisture to the air and can ease coughing and congestion. Cool-mist and warm-mist humidifiers are equally effective at humidifying a room, because by the time the water vapor reaches your airways, it’s the same temperature regardless of what type of machine produced it. If you have young children in the house, stick with a cool-mist model to avoid any risk of burns from hot water or steam.
Over-the-Counter Pain Relief
Ibuprofen and acetaminophen both reduce throat pain effectively. Ibuprofen has the added benefit of reducing inflammation, which can help with swelling. Throat lozenges and hard candies also provide relief by stimulating saliva production, which keeps the throat moist and coats irritated tissue. Look for lozenges that contain a mild numbing agent like menthol for an extra layer of comfort.
Ice chips and popsicles work on the same principle as cold drinks. They numb the painful area and reduce swelling, making them especially helpful for children who may resist gargling or taking medicine.
When a Sore Throat Needs Medical Attention
Most sore throats are viral, meaning antibiotics won’t help and your body will handle the infection on its own. But about one in four sore throats in children (and a smaller percentage in adults) is caused by group A streptococcus, the bacterium behind strep throat. Strep requires antibiotics. Left untreated, it can lead to complications including peritonsillar abscess, acute rheumatic fever (which can damage the heart), and kidney inflammation. A rapid strep test at a clinic takes just minutes and gives you a clear answer.
Contact a healthcare provider if your sore throat lasts longer than a week, keeps getting worse instead of gradually improving, or comes with a fever or swollen lymph nodes. Once someone with confirmed strep starts antibiotics, they become much less contagious after about 12 hours of treatment.
Symptoms That Need Immediate Attention
Certain symptoms alongside a sore throat signal something more serious. According to the CDC, you should seek prompt medical care if you or your child experience any of the following:
- Difficulty breathing or a feeling that the airway is closing
- Difficulty swallowing to the point where you can’t manage fluids
- Blood in your saliva or phlegm
- Excessive drooling in young children (this can indicate the child is unable to swallow)
- Signs of dehydration such as dark urine, dizziness, or no tears when crying
- A rash appearing alongside the sore throat
- Joint swelling or pain
These can point to conditions like a peritonsillar abscess, epiglottitis, or a more systemic infection that needs treatment beyond home care. A muffled or “hot potato” voice, an inability to open the mouth fully, or a visibly swollen neck are additional signs that warrant a same-day visit.