Most sore throats are caused by viral infections and heal on their own within 3 to 10 days. The goal during that window is to reduce pain, keep your throat moist, and avoid irritants that slow recovery. Here’s what actually works.
Salt Water Gargles
Gargling with warm salt water is one of the simplest and most effective things you can do. Mix about 1/4 to 1/2 teaspoon of table salt into 8 ounces of warm water, then gargle for 15 to 30 seconds before spitting it out. The salt draws excess water out of swollen throat tissue, which reduces inflammation and pain. It also creates a barrier on the surface that helps block harmful pathogens from settling in.
You can repeat this every few hours throughout the day. It won’t cure the underlying infection, but it reliably takes the edge off that raw, swollen feeling, especially first thing in the morning when your throat has dried out overnight.
Honey for Pain and Cough
Honey coats the throat and forms a soothing physical barrier over irritated tissue. A systematic review published in BMJ Evidence-Based Medicine found that honey reduced cough frequency and cough severity compared to usual care, and it also improved overall symptom scores. The benefit likely comes from that coating effect, which calms the nerve endings that trigger the cough reflex and the sensation of soreness.
You can stir a spoonful into warm tea or swallow it straight. There’s no established “best dose,” but a tablespoon at a time is a common approach. One important exception: never give honey to a child under 1 year old due to the risk of botulism.
Over-the-Counter Pain Relief
If home remedies aren’t enough, standard pain relievers can make a real difference. Acetaminophen works well for sore throat pain by dampening pain signals. Ibuprofen is an anti-inflammatory, so it also reduces the swelling that makes swallowing painful. Either is a reasonable choice. You can alternate between the two if one alone isn’t providing enough relief, since they work through different mechanisms.
Throat lozenges containing benzocaine provide a more targeted option. Benzocaine is a local anesthetic that numbs the area on contact, giving temporary relief from pain and irritation. Just be careful not to eat or chew gum while your throat is still numb, since you could accidentally bite your tongue or cheek without feeling it.
Keep Your Throat Moist
Dry air is one of the biggest obstacles to healing. When your throat tissue is already inflamed, low humidity pulls even more moisture from the surface and intensifies the pain. If you use a humidifier, aim to keep indoor humidity between 30% and 50%, the range recommended by the Mayo Clinic. Higher than 50% can encourage mold growth, which creates its own set of problems.
Drinking warm fluids throughout the day serves the same purpose from the inside. Warm water, broth, and herbal tea all help keep the tissue hydrated. Cold fluids and popsicles can also feel good by numbing the area slightly. The key is staying hydrated in general, since your body needs extra fluid to mount an immune response.
Herbal Options Worth Trying
Marshmallow root and slippery elm are two herbs with a long history of use for sore throats, and they share a common mechanism. Both contain mucilage, a gel-like substance that swells when mixed with liquid and coats irritated tissue. Marshmallow root mucilage provides a soothing layer over mucous membranes, while slippery elm bark works similarly to help calm inflammation. You’ll find both in throat-specific teas and lozenges at most pharmacies and health food stores.
These aren’t going to fight an infection, but they can make the 3 to 10 day recovery period more comfortable, especially when stacked with salt water gargles and honey.
When a Sore Throat Needs More Attention
Viral sore throats don’t need antibiotics and will resolve on their own. But not every sore throat is viral. Strep throat, caused by bacteria, requires antibiotics to prevent complications. Signs that point toward strep include a sudden onset of severe throat pain, fever, swollen lymph nodes in the neck, white patches on the tonsils, and notably no cough or runny nose. A rapid strep test at a clinic takes minutes and gives you a clear answer.
Contact a healthcare provider if your sore throat lasts longer than a week, if you develop a high fever, if you have difficulty breathing or swallowing, or if the pain is only on one side and getting worse. These patterns suggest something beyond a routine viral infection.
You Don’t Need to Toss Your Toothbrush
A common piece of advice is to throw away your toothbrush after recovering from strep throat to avoid reinfecting yourself. Research from the University of Texas Medical Branch tested this directly by culturing toothbrushes from children with active strep infections. The bacteria wasn’t found on any of the sick children’s toothbrushes. In fact, the only toothbrush that tested positive for strep belonged to a child who was well. The researchers concluded that replacing your toothbrush after strep is probably unnecessary.