Most sore throats are caused by viral infections and clear up on their own within three to ten days. In the meantime, a combination of simple home remedies and the right over-the-counter options can make a real difference in how you feel. Here’s what actually works.
Salt Water Gargling
A saltwater gargle is one of the oldest sore throat remedies, and the science behind it is straightforward. Salt draws water out of swollen tissues through osmosis, which reduces inflammation and creates a barrier that helps block pathogens from settling back in. Mix about a quarter to half a teaspoon of table salt into eight ounces of warm water, gargle for 15 to 30 seconds, and spit it out. You can repeat this several times a day as needed.
Warm Liquids, Cold Liquids, or Both
There’s no single winner between warm and cold drinks. They work through different mechanisms. Warm liquids like tea, broth, or warm water with lemon help loosen mucus and soothe the back of the throat, which can also reduce coughing. Cold liquids and frozen treats like popsicles or ice chips help by numbing inflamed tissue and reducing swelling.
Try both and see which feels better. Many people find warm drinks more comforting during the day and cold items more helpful when pain spikes. The most important thing is staying hydrated, because a dry throat hurts more and heals slower.
Honey for Pain and Coughing
Honey coats the throat and has mild antimicrobial properties. In several clinical trials involving people with upper respiratory infections, honey reduced coughing and improved sleep about as well as a common over-the-counter cough suppressant. For children ages one and older, half a teaspoon to one teaspoon of honey can be given straight or stirred into warm tea or juice. Adults can use a full tablespoon. Never give honey to infants under one year old due to the risk of botulism.
Ibuprofen vs. Acetaminophen
Both ibuprofen and acetaminophen reduce sore throat pain, but they aren’t equally effective for this particular job. In a clinical trial comparing the two, ibuprofen outperformed acetaminophen at every measured time point for pain intensity on swallowing, difficulty swallowing, and overall pain relief. The difference was statistically significant, with no meaningful difference in side effects between the two groups.
The reason comes down to inflammation. Ibuprofen is an anti-inflammatory, so it tackles both the pain and the swelling in your throat. Acetaminophen only addresses pain. If your stomach tolerates ibuprofen and you have no other contraindications, it’s the stronger choice for a sore throat specifically.
Throat Sprays and Lozenges
Topical numbing products containing benzocaine or phenol work by blocking nerve signals at the surface of the throat. This provides near-instant relief, but the effect is short-lived, typically around 10 minutes per application. They’re useful as a bridge, for example right before eating when swallowing is painful, but they aren’t a replacement for longer-lasting pain relief from oral medications.
Medicated lozenges that contain menthol or eucalyptus also provide a mild cooling sensation and stimulate saliva production, which keeps the throat moist. Plain hard candy does the same thing in a pinch.
Zinc Lozenges for Colds
If your sore throat is part of a cold, zinc lozenges may help shorten the overall illness. A meta-analysis of clinical trials found that taking 80 to 92 milligrams of zinc per day (spread across six to ten lozenges) reduced the duration of cold symptoms by about 33%. Two studies using lozenges with 13 milligrams of zinc taken six times daily found an even larger effect, cutting cold duration nearly in half.
Zinc works best when started within the first 24 hours of symptoms. Doses above 100 milligrams per day didn’t show additional benefit. Zinc lozenges can cause nausea or leave a metallic taste, so taking them on an empty stomach isn’t ideal.
Herbal Options Worth Trying
Slippery elm and marshmallow root both contain mucilage, a gel-like substance that coats and soothes irritated tissue when it comes in contact with water. Slippery elm works by stimulating mucus and saliva production, creating a protective layer over the raw lining of your throat. The inner bark also contains tannins, which are natural astringents that may tighten inflamed tissue. Both herbs are commonly sold as teas or lozenges and are generally well tolerated.
Keep Your Air Humid
Dry indoor air, especially in winter, can make a sore throat noticeably worse. When the humidity in a room drops below 40%, your throat’s natural defense system slows down. The mucus lining that normally traps and clears out viruses and particles becomes less effective, and the tissue itself dries out and feels more irritated.
The optimal range for indoor humidity is 40% to 60%. At these levels, your respiratory defenses function normally, viral transmission is reduced, and your throat stays more comfortable. A cool-mist humidifier in your bedroom at night can help. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes offers temporary relief.
Signs It Might Not Be a Simple Virus
Most sore throats don’t need medical attention. But certain patterns suggest a bacterial infection like strep throat, which does require antibiotics. Watch for a sore throat that came on suddenly (not gradually), pain when swallowing, red and swollen tonsils with white patches or streaks of pus, fever, swollen lymph nodes at the front of your neck, and tiny red spots on the roof of your mouth.
On the other hand, if your sore throat comes with a cough, runny nose, hoarseness, or pink eye, a virus is the more likely cause. Viral infections don’t respond to antibiotics and typically resolve within a week. Contact a healthcare provider if your sore throat lasts longer than seven days, keeps getting worse instead of gradually improving, or comes with a high fever and swollen glands.