Salt water is the most widely recommended gargle for a sore throat, but it’s far from your only option. Several other solutions, from baking soda to chamomile tea, can reduce pain and inflammation depending on what’s causing your discomfort. Here’s what actually works, how to mix each one, and what to expect.
Salt Water: The Go-To Option
A warm salt water gargle is the simplest and most accessible remedy for throat pain. Salt draws moisture out of swollen tissue through osmosis, which temporarily reduces inflammation and eases that tight, painful feeling. It also loosens thick mucus and can flush out irritants or bacteria sitting on the surface of your throat.
The standard recipe is half a teaspoon of table salt dissolved in eight ounces (one cup) of warm water. Gargle for 15 to 30 seconds, spit it out, and repeat two to three times. You can do this every few hours throughout the day. The relief is temporary, usually lasting 30 minutes to an hour, but it’s safe to repeat as often as you need.
Baking Soda Rinse
Baking soda (sodium bicarbonate) shifts the pH of your mouth and throat toward alkaline, which creates a less hospitable environment for bacteria and fungi. In a study published in the National Journal of Maxillofacial Surgery, rinsing with a baking soda solution significantly raised salivary pH and produced a marginal decrease in bacterial counts, particularly streptococcus species.
Mix about half a teaspoon (roughly 3 grams) of baking soda into a small glass of warm water. You can also combine it with salt, using a quarter teaspoon of each in one cup of water. Gargle and spit as you would with plain salt water. This combination is especially useful if your sore throat comes with post-nasal drip, since the alkaline solution helps break down mucus more effectively than salt alone.
Chamomile Tea
Chamomile has a long history of use as a gargle for mouth and throat inflammation. The flowers contain volatile oils and compounds that act as natural anti-inflammatory agents, along with a flavonoid called apigenin that researchers consider its most promising active ingredient. These compounds work together to calm irritated mucous membranes.
Brew a strong cup of chamomile tea, let it cool to a comfortably warm temperature, and gargle with it before drinking the rest. The warmth itself helps increase blood flow to the throat, and swallowing the tea gives you the added benefit of soothing your esophagus on the way down. You can also inhale the steam while it cools, which helps with nasal congestion that often accompanies a sore throat.
Hydrogen Peroxide (Diluted)
Diluted hydrogen peroxide acts as an antiseptic gargle that foams on contact, helping to physically dislodge debris and kill surface bacteria. The correct ratio matters: mix one part 3% hydrogen peroxide with two parts water. So for a single gargle, that’s roughly one teaspoon of peroxide to two teaspoons of water, or 5 ml to 10 ml if you’re measuring precisely.
Swish and gargle for two to three minutes, then spit thoroughly. You can repeat this up to three times daily. Do not swallow it. The foaming action can feel unusual at first, but it’s normal. If you find the taste unpleasant, follow up with a plain water rinse. This option is best used for a day or two rather than as a long-term habit, since overuse can irritate the soft tissue in your mouth.
Marshmallow Root
Marshmallow root works differently from antiseptic gargles. Instead of killing bacteria or reducing inflammation chemically, it produces a thick, gel-like substance called mucilage that physically coats the lining of your throat. This creates a temporary protective barrier over raw, irritated tissue, which can significantly reduce the scratchy, burning sensation of a sore throat.
To make a marshmallow root gargle, steep one tablespoon of dried marshmallow root in a cup of hot water for 10 to 15 minutes. The water will turn slightly thick and slippery. Strain it, let it cool, and gargle with small sips. You can also drink it as a tea. This is a particularly good choice when your sore throat feels dry and raw rather than swollen, since the coating effect targets that specific type of discomfort.
Medicated Gargles From the Pharmacy
If home remedies aren’t cutting it, pharmacy shelves carry several medicated options that provide stronger or longer-lasting relief.
Benzydamine
Benzydamine is an anti-inflammatory gargle sold under brand names like Difflam in many countries. It numbs throat pain and reduces swelling at the same time. Research shows its anesthetic effect kicks in within about 30 seconds and lasts up to 90 minutes, which is substantially longer than lidocaine spray, whose numbing effect fades after roughly 15 minutes. It also tastes and smells better than most clinical alternatives. You gargle with the solution as directed on the package, typically every few hours.
Povidone-Iodine
Povidone-iodine gargles (such as Betadine) are antiseptic solutions that kill a broad range of bacteria and viruses. Lab testing shows that at the recommended diluted concentration of 0.23%, povidone-iodine inactivated influenza, rotavirus, and several coronavirus strains within just 15 seconds of contact, achieving a 99.99% reduction in viral activity. You dilute the concentrated product with water according to the package instructions and gargle for 30 seconds. It has a distinctive iodine taste that some people find strong. Avoid this option if you have a thyroid condition or an iodine allergy.
What About Apple Cider Vinegar?
Apple cider vinegar is a popular home remedy, but the evidence behind it is thin. Its mild acidity may create an unwelcoming environment for some bacteria, and it does have some antimicrobial properties in lab settings. If you want to try it, dilute one tablespoon in a cup of warm water. Gargling undiluted vinegar can burn already-inflamed tissue and damage tooth enamel. Most people find salt water or baking soda more comfortable and better supported by evidence.
Getting the Most Out of Any Gargle
Technique matters more than most people realize. Tilt your head back far enough that the liquid reaches the back of your throat, not just your mouth. Try to gargle for at least 15 to 30 seconds per mouthful, using two or three mouthfuls per session. Spit everything out rather than swallowing (especially with peroxide, iodine, or baking soda solutions).
Timing also helps. Gargling right after meals clears food particles that can irritate a raw throat. Gargling before bed can reduce overnight discomfort, especially if you combine it with a coating remedy like marshmallow root tea. For the strongest effect, alternate between an antiseptic gargle (salt water or diluted peroxide) and a soothing one (chamomile or marshmallow root) throughout the day. The antiseptic options target what’s causing the irritation, while the soothing ones manage how it feels.
Most sore throats from viral infections resolve within five to seven days regardless of what you gargle with. These remedies manage your comfort in the meantime. If your sore throat lasts longer than a week, comes with a high fever, or makes it difficult to swallow liquids, that’s worth a medical evaluation to rule out a bacterial infection like strep.