Most sore throats are caused by viral infections and will resolve on their own within three to ten days. In the meantime, several home treatments can meaningfully reduce the pain and help you get through the worst of it. The key is combining the right pain reliever with simple throat-soothing strategies.
Why Ibuprofen Works Better Than Acetaminophen
If you only do one thing for a sore throat, take an anti-inflammatory pain reliever. In clinical trials comparing the two most common over-the-counter options, ibuprofen reduced throat pain by 80% at three hours, while acetaminophen managed only a 50% reduction. The gap widened over time: at six hours, ibuprofen still provided 70% relief compared to just 20% for acetaminophen.
The reason is straightforward. Ibuprofen is an anti-inflammatory, so it reduces the swelling in the throat tissue that causes much of the pain. Acetaminophen blocks pain signals but doesn’t address the inflammation itself. For a sore throat specifically, that difference matters.
Salt Water Gargles
Gargling with warm salt water is one of the simplest and most effective home remedies. Mix a quarter to a half teaspoon of salt into eight ounces (one cup) of warm water. Gargle for several seconds, then spit it out. You can repeat this several times a day.
The salt draws moisture out of swollen throat tissue, temporarily reducing inflammation and loosening mucus. It won’t cure anything, but it provides noticeable short-term relief, especially when done consistently throughout the day.
Honey for Sore Throat and Cough
Honey coats the throat and has natural soothing properties that go beyond what you might expect from a kitchen staple. Research from Penn State found that honey performed as well as or better than dextromethorphan, the active ingredient in most over-the-counter cough suppressants, for controlling nighttime cough and improving sleep in children with upper respiratory infections. The American Academy of Pediatrics has noted that dextromethorphan lacks strong efficacy data for cough in children, making honey a reasonable alternative.
You can take a spoonful straight, stir it into warm tea, or mix it with warm water and lemon. One important exception: never give honey to children under one year old due to the risk of botulism.
Cold vs. Warm: What to Drink and When
Both cold and warm liquids help, but through different mechanisms. Warm liquids like tea, broth, or warm water with honey soothe irritation and can help loosen congestion. Cold options like ice chips, popsicles, or cold water temporarily numb the throat and reduce the sensation of pain. There’s no clinical winner between the two, so go with whatever feels better to you.
The more important factor is simply staying hydrated. When your throat is inflamed, dry air and dehydration make the pain noticeably worse. Aim to keep indoor humidity between 30% and 50%, which is the range that best supports mucosal hydration. A cool-mist humidifier in your bedroom can help, particularly if you’re breathing through your mouth at night because of congestion.
Throat Sprays, Lozenges, and Herbal Options
Phenol-based throat sprays work by numbing the surface of the throat on contact. The relief is temporary but can be useful right before eating or when the pain spikes. Lozenges and hard candy also help by stimulating saliva production, which keeps the throat moist and reduces irritation.
Two herbal remedies have a long history of use for sore throats. Marshmallow root and slippery elm both contain a mucus-like substance that, when mixed with water, forms a gel that coats and soothes irritated tissue. You’ll find them in some throat-coat teas and lozenges. Clinical evidence is limited, but the coating mechanism is real, and many people find them helpful alongside other treatments.
How to Tell if It’s Viral or Bacterial
About 85% to 95% of sore throats in adults are viral, meaning antibiotics won’t help. Bacterial strep throat has a few distinguishing features. It typically comes on suddenly and does not include a runny nose, cough, or red eyes. Those symptoms point toward a virus.
Clinicians use a scoring system that weighs five factors: your age, whether you have swollen lymph nodes in your neck, the presence or absence of a cough, fever, and white patches on your tonsils. A high score (4 or 5 out of 5) gives roughly a 53% probability of bacterial infection. A low score, especially if you have a cough and runny nose, makes strep unlikely enough that testing isn’t even recommended.
If you suspect strep, a rapid strep test at a clinic takes minutes and can confirm whether antibiotics are warranted.
Warning Signs That Need Medical Attention
Most sore throats don’t need a doctor’s visit, but certain symptoms signal something more serious. The CDC recommends seeking care if you experience difficulty breathing, difficulty swallowing, blood in your saliva or phlegm, excessive drooling (in young children), signs of dehydration, joint swelling or pain, a rash, or symptoms that don’t improve within a few days or actively get worse.
A sore throat that lasts longer than ten days, or one that comes with a very high fever and no cold symptoms, is also worth getting checked. Peritonsillar abscesses and other complications are uncommon but treatable when caught early.