Most sore throats are caused by viral infections and clear up on their own within three to ten days. While you wait, the right combination of home remedies, over-the-counter options, and basic self-care can make a real difference in how you feel. Here’s what actually works.
Saltwater Gargle
Dissolve half a teaspoon of salt in one cup of warm water and gargle for 15 to 30 seconds before spitting it out. The salt draws excess fluid out of swollen throat tissue, which temporarily reduces inflammation and eases pain. You can repeat this several times a day. It won’t cure anything, but many people notice immediate, short-term relief.
Honey for Symptom Relief
Honey is one of the better-studied natural remedies for upper respiratory symptoms. A systematic review published in BMJ Evidence-Based Medicine found that honey significantly improved overall symptom scores, cough frequency, and cough severity compared to standard care. It performed better than diphenhydramine (a common antihistamine) across all three measures and was roughly comparable to dextromethorphan, the active ingredient in most over-the-counter cough suppressants.
A spoonful of honey on its own or stirred into warm tea coats the throat and provides temporary soothing. There’s no established “best dose,” but one to two tablespoons is a common approach. One important note: never give honey to children under one year old due to the risk of botulism.
Over-the-Counter Pain Relievers
Both acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) can reduce sore throat pain. Acetaminophen works by dampening pain signals, while ibuprofen also reduces inflammation. Either is a reasonable choice. The daily maximum for adults is 3,000 milligrams for acetaminophen and 2,400 milligrams for ibuprofen. If your throat is noticeably swollen and inflamed, ibuprofen’s anti-inflammatory effect may give you a slight edge.
Throat sprays and lozenges containing benzocaine numb the area on contact. These can be applied up to four times a day for adults and children over two. They work fast but wear off quickly, so they’re best used before meals or at bedtime when throat pain is most disruptive.
Hydration and Humidity
A dry throat feels worse. Warm liquids like tea, broth, and warm water with lemon keep the tissue moist and can feel soothing in a way cold drinks sometimes don’t. Cold fluids and popsicles work too, especially if swelling is significant. The goal is steady fluid intake throughout the day.
If the air in your home is dry, especially during winter, a humidifier helps. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Below that range, dry air irritates the nose and throat and can slow your recovery. If you don’t have a humidifier, sitting in a steamy bathroom for ten minutes offers a temporary alternative.
When It Might Be Strep
About 70% to 80% of sore throats in adults are viral, meaning antibiotics won’t help. Strep throat, caused by group A streptococcus bacteria, is the main exception. Clinicians use a scoring system based on five factors to estimate how likely strep is: your age, whether you have swollen lymph nodes in the neck, whether you have a cough (strep usually doesn’t cause one), whether you have a fever, and whether there are white patches on your tonsils.
If only one or two of those apply, strep is unlikely and testing generally isn’t needed. If three or more apply, a rapid strep test or throat culture is recommended. A positive result means you need antibiotics. The CDC is clear on both sides of this: patients with confirmed strep should receive antibiotics, and patients with viral sore throats should not.
Once you start antibiotics for strep, you become much less contagious within 12 hours. Most guidelines recommend staying home from work or school until you’ve been on antibiotics for at least 12 to 24 hours and your fever has broken.
What Recovery Looks Like
Viral sore throats typically resolve within a week. The first two to three days tend to be the worst, and most people notice steady improvement after that. If your symptoms haven’t started improving within a few days, or if they get worse after initially getting better, that’s worth a call to your doctor. It could signal a secondary bacterial infection or a different cause entirely.
Symptoms That Need Immediate Attention
Most sore throats are uncomfortable but harmless. A small number signal something more serious. Seek prompt medical care if you experience any of the following:
- Difficulty breathing or a feeling that your airway is narrowing
- Difficulty swallowing to the point where you can’t manage your own saliva
- Blood in your saliva or phlegm
- Excessive drooling in young children
- Signs of dehydration, especially in children who refuse to drink
- Joint swelling, pain, or a new rash, which can indicate a complication of strep
These symptoms are uncommon, but they can point to conditions like a peritonsillar abscess or severe swelling that requires treatment beyond what you can manage at home.