A basic neti pot saline solution requires just three ingredients: non-iodized salt, baking soda, and safe water. You can mix a dry batch ahead of time and add it to water whenever you need a rinse. The most important detail isn’t the salt ratio; it’s the water you use. Tap water straight from the faucet is not safe for nasal irrigation.
The Recipe
Mix 3 teaspoons of non-iodized salt with 1 teaspoon of baking soda. Store this dry mixture in a small airtight container. When you’re ready to rinse, stir 1 teaspoon of the mixture into 8 ounces (1 cup) of lukewarm safe water until fully dissolved. That’s it.
This produces an isotonic solution, meaning it closely matches the salt concentration of your body’s own fluids (about 0.9%). An isotonic rinse flushes out mucus, allergens, and irritants without stinging. If you do feel burning, use a little less of the dry mixture next time.
Why Baking Soda Matters
Baking soda acts as a buffer that brings the solution’s pH closer to neutral. Without it, the saltwater can feel harsh against the sensitive tissue inside your nose. It’s a small amount, but it makes the rinse noticeably more comfortable, especially if you irrigate daily.
Choosing the Right Salt
Use non-iodized salt, such as pickling salt, canning salt, or plain sea salt. Regular table salt typically contains iodine and anti-caking agents that can irritate nasal tissue. Kosher salt works too, as long as the label shows no additives. The goal is pure sodium chloride with nothing extra mixed in.
Water Safety Is Critical
This is the part that matters most. You should never use unboiled tap water in a neti pot. Tap water is generally safe to drink because stomach acid kills most organisms, but the nasal passages offer a direct path to the brain. A rare but almost always fatal brain infection caused by an amoeba called Naegleria fowleri has been linked to nasal irrigation with unsafe water. In a 2024 case reported by the CDC, a 71-year-old woman in Texas died within eight days of using tap water from a recreational vehicle’s water system in her nasal rinse device.
The CDC recommends using one of these water types for sinus rinsing:
- Distilled water purchased from a store (labeled “distilled,” not just “purified”)
- Sterile water labeled as such
- Boiled tap water brought to a rolling boil for 1 minute, then cooled to lukewarm (at elevations above 6,500 feet, boil for 3 minutes)
- Water passed through a filter with an absolute pore size of 1 micron or smaller
Distilled water from the grocery store is the simplest option. A gallon jug costs about a dollar and lasts for many rinses. If you prefer boiling tap water, just plan ahead so it has time to cool before you use it.
Isotonic vs. Hypertonic Solutions
The standard recipe above creates an isotonic solution, which is comfortable for everyday use during allergy season or when you have a cold. A hypertonic solution uses more salt (roughly double the amount) to create a concentration of 2 to 3%. The extra salt draws more fluid out of swollen nasal tissue, which can help when congestion is severe. The tradeoff is that hypertonic rinses tend to sting more and can feel drying with frequent use. For most people, isotonic is the better starting point.
How to Store the Solution
The dry salt-and-baking-soda mixture keeps indefinitely in a sealed container at room temperature. Once you mix it with water, though, the clock starts ticking. Refrigerate any leftover liquid solution and throw it out after three days. In practice, it’s easier to just mix a fresh cup each time you rinse rather than storing wet solution.
Keeping Your Neti Pot Clean
Wash your neti pot or squeeze bottle thoroughly after every use with safe water (distilled or previously boiled), then let it air dry completely. Bacteria and mold thrive in warm, moist environments, so leaving a damp neti pot sitting on the counter between uses defeats the purpose of using sterile water in the first place. Replace the device every few months, especially if you notice discoloration or residue that won’t wash away.
When to Skip the Rinse
Nasal irrigation isn’t appropriate in every situation. Avoid using a neti pot if you have an active ear infection, pressure in one or both ears, a nostril that’s completely blocked, or if you’ve had recent surgery on your ears or sinuses. A completely blocked nostril prevents the solution from draining properly, which can push fluid into the ear canal and make things worse.