Most sore throats are caused by viral infections and clear up on their own within about a week. In the meantime, a combination of simple home remedies and the right over-the-counter options can make that week far more bearable. Here’s what actually works.
Saltwater Gargle
A saltwater gargle is one of the fastest, cheapest ways to reduce throat pain. Salt draws excess fluid out of swollen tissue, which temporarily shrinks the inflammation and eases that raw, scratchy feeling. Mix half a teaspoon of salt into one cup of warm water, gargle for 15 to 30 seconds, and spit it out. You can repeat this several times a day as needed.
The relief is temporary, usually lasting 30 minutes to an hour, but it’s a good option to layer with other remedies throughout the day.
Honey and Warm Liquids
Honey coats and soothes irritated throat tissue, and it performs surprisingly well against pain and coughing. Research comparing honey to common over-the-counter cough suppressants found it worked about as well at reducing cough frequency, though higher-quality studies are still needed to confirm those results. A spoonful stirred into warm tea or warm water with lemon is a simple, effective combination. Just avoid giving honey to children under one year old due to the risk of infant botulism.
Warm liquids on their own also help. A small study compared a hot fruit drink to the same drink served at room temperature and found the hot version relieved sore throat symptoms while the room-temperature version did not. Warm broth, herbal tea, or even plain warm water all count. The heat opens up blood vessels in the throat, improves circulation to the area, and helps relax tense muscles around the neck and jaw.
Cold Foods and Drinks
If warmth doesn’t appeal to you, cold works through a different mechanism. Ice chips, popsicles, and cold water narrow blood vessels and numb sore tissue, which can reduce both swelling and pain. Many people find cold especially helpful when swallowing feels sharp or burning.
One thing to keep in mind: prolonged cold can slow blood flow to the area, which may slightly delay healing over time. For most people, alternating between warm and cold based on what feels best is a perfectly reasonable approach.
Stay Hydrated
Drinking enough fluids does more than keep you comfortable. A study published in the journal Rhinology measured mucus thickness in patients before and after drinking one liter of water over two hours. After hydrating, mucus viscosity dropped by roughly 70%, and about 85% of participants reported their postnasal drip symptoms improved. Thinner mucus means less irritation dripping down the back of your throat, which is one of the main reasons sore throats feel worse when you’re dehydrated.
Water, broth, and warm tea are all good choices. Avoid alcohol and caffeine in large amounts, as both can pull fluid out of your body rather than replenish it.
Over-the-Counter Pain Relief
When a sore throat is genuinely painful, not just scratchy, an over-the-counter pain reliever can help more than any gargle or lozenge. Ibuprofen reduces both pain and inflammation, making it a strong first choice for a swollen, inflamed throat. Acetaminophen relieves pain and lowers fever but doesn’t address inflammation directly. Either one is reasonable depending on what you have on hand and what your body tolerates well.
Throat lozenges containing a numbing agent like benzocaine work by temporarily deadening nerve endings in the tissue they contact. They’re useful when you need quick, targeted relief for swallowing, though the numbing wears off relatively fast. Avoid eating or chewing gum while your throat is still numb, since you could accidentally bite your tongue or cheek.
Adjust Your Home Environment
Dry air pulls moisture from your throat lining, making soreness feel significantly worse. This is especially common in winter when heating systems run constantly. The ideal indoor humidity level is between 30% and 50%. A cool-mist humidifier in your bedroom can keep your throat from drying out overnight, which is when many people notice the most pain. If you don’t have a humidifier, placing a shallow bowl of water near a heat source or spending a few minutes breathing the steam from a hot shower can offer short-term relief.
Breathing through your mouth, whether from congestion or habit, also dries out the throat. If nasal congestion is forcing you to mouth-breathe, treating the congestion with saline nasal spray or a decongestant can indirectly help your throat feel better.
When a Sore Throat Might Be Bacterial
Most sore throats are viral and don’t need antibiotics. You can generally tell a viral sore throat apart from strep because viral infections tend to come with a cough, runny nose, hoarseness, or congestion. Strep throat looks different: it usually hits suddenly with a fever, pain when swallowing, and swollen lymph nodes at the front of your neck, often without any cough or nasal symptoms at all. White patches or red spots on the roof of the mouth are also common signs.
A viral sore throat typically resolves gradually over about one week. If yours lasts longer than two weeks, it could point to something other than a simple infection, including acid reflux, chronic postnasal drip, or persistent mouth breathing in dry air. A sore throat with high fever, difficulty swallowing liquids, or trouble breathing warrants prompt medical attention, as does any sore throat in a child with the sudden-onset pattern described above.