Most sore throats are caused by viral infections and will clear up on their own within one to two weeks. In the meantime, a combination of over-the-counter pain relievers, simple home remedies, and a few environmental adjustments can significantly reduce your discomfort. Here’s what actually works.
Over-the-Counter Pain Relievers
The fastest way to knock down sore throat pain is with a standard pain reliever you probably already have at home. Ibuprofen is often the better first choice because it reduces both pain and the inflammation causing that raw, swollen feeling. Acetaminophen relieves pain effectively but doesn’t target inflammation directly. Adults can take up to 1,000 mg of acetaminophen per dose, with a maximum of 4,000 mg in 24 hours. For ibuprofen, over-the-counter doses range from 800 to 1,200 mg per day for minor pain.
If your throat pain is particularly stubborn, combining the two can provide greater relief than either one alone. Because they work through different mechanisms, it’s safe to alternate them. Take ibuprofen, then acetaminophen a few hours later, cycling back and forth so you’re never exceeding the limits for either one individually.
Throat lozenges and numbing sprays containing menthol or benzocaine offer temporary topical relief on top of oral pain relievers. They won’t shorten your illness, but they can make swallowing much more comfortable for 20 to 30 minutes at a time.
The Saltwater Gargle
Gargling with warm salt water is one of the oldest sore throat remedies, and it holds up for good reason. Salt draws excess fluid out of swollen throat tissues, temporarily reducing puffiness and easing that tight, painful sensation when you swallow. Mix half a teaspoon of salt into 8 ounces of warm water, stir until dissolved, gargle for 15 to 30 seconds, and spit. You can repeat this several times a day.
Adding a teaspoon of baking soda to the mix may provide extra soothing. The American Cancer Society recommends a version using 1 teaspoon of salt and 1 teaspoon of baking soda per quart of water, which creates a gentler solution you can use frequently without irritating sensitive tissue.
Honey for Throat Pain and Cough
Honey coats and soothes an irritated throat, and the evidence behind it is surprisingly solid. A systematic review published in BMJ Evidence-Based Medicine found that honey performed as well as dextromethorphan (the active ingredient in most cough syrups) for reducing cough frequency and severity. It actually outperformed diphenhydramine, another common ingredient in cold medicines, across multiple symptom measures.
You can take a spoonful straight, stir it into warm tea, or mix it with warm water and lemon. The coating effect provides immediate comfort, and its mild antimicrobial properties don’t hurt either. One important exception: never give honey to children under 1 year old due to the risk of infant botulism.
What to Eat and Drink (and What to Avoid)
Staying well hydrated is one of the simplest things you can do. Warm liquids like broth, tea, and warm water with honey keep your throat moist and help thin mucus that may be draining and irritating the area. Cold options work too. Ice chips, popsicles, and cold smoothies can temporarily numb pain.
Soft, cool, or room-temperature foods are your best bet while your throat is inflamed. Think yogurt, applesauce, mashed potatoes, scrambled eggs, and oatmeal. Avoid anything that could further irritate already raw tissue. Spicy foods are a common culprit: capsaicin, the compound that makes peppers hot, can directly inflame your vocal cords and throat lining, creating additional pain and hoarseness. It can also trigger acid reflux, which sends stomach acid up into your esophagus and makes things worse.
Acidic foods and drinks like orange juice, tomato sauce, and vinegar-based dressings create a similar burning sensation on inflamed tissue. Crunchy or rough-textured foods like chips, crackers, and raw toast can physically scratch a tender throat. Stick with bland, soft options until the worst has passed.
Keep Your Air Humid
Dry indoor air, especially during winter when heating systems are running constantly, pulls moisture from your throat and nasal passages. This makes an already sore throat feel significantly worse, particularly overnight when you’re breathing through your mouth. Running a humidifier in your bedroom can help. The ideal indoor humidity level sits between 30% and 50%. Below 30%, your mucous membranes dry out and become more vulnerable to irritation. Above 50%, you risk encouraging mold and dust mite growth, which can trigger allergies and make congestion worse.
If you don’t have a humidifier, a hot shower with the bathroom door closed creates a similar effect. Breathing in the steam for 10 to 15 minutes can provide temporary moisture and loosen congestion that may be contributing to throat irritation from post-nasal drip.
Herbal Options Worth Trying
Marshmallow root tea has been used for centuries as a throat soother, and its benefit comes from mucilage, a gel-like substance the plant produces. When you drink marshmallow root tea, the mucilage forms a protective coating over your irritated throat lining, creating a physical barrier that shields raw tissue from further irritation. Slippery elm works through the same mechanism and is available as lozenges, teas, and powders. Neither will cure an infection, but the coating effect can make a real difference in how your throat feels between doses of pain medication.
When a Sore Throat Needs Medical Attention
Most sore throats are viral, meaning antibiotics won’t help and your body simply needs time to fight off the infection. But roughly 5% to 15% of adult sore throats are caused by strep bacteria, which does require antibiotic treatment to prevent complications.
Doctors use a scoring system to estimate the likelihood of strep. The factors that raise suspicion include fever, swollen lymph nodes in the front of the neck, white or yellow patches on the tonsils, absence of a cough, and younger age (children and teens are at higher risk than adults over 45). When most of these signs are present together, the probability of a bacterial infection rises to around 53%, and testing or treatment is typically recommended. When few or none are present, especially if you have a cough, runny nose, and other typical cold symptoms, a viral cause is far more likely.
A sore throat that persists beyond two weeks, gets dramatically worse after the first few days instead of gradually improving, or comes with difficulty breathing, drooling, or inability to swallow liquids warrants prompt medical evaluation. The same goes for a fever above 101°F (38.3°C) that lasts more than a couple of days or a sore throat that keeps coming back.