Most sore throats are caused by viral infections and will clear up on their own within about a week. In the meantime, several home treatments can meaningfully reduce your pain and help you feel more comfortable while your body fights off the infection.
Why Your Throat Hurts
The vast majority of sore throats come from common viruses, the same ones responsible for colds and flu. When a virus infects your throat lining, your immune system triggers inflammation to fight it off, and that swelling and irritation is what you feel as pain. Clues that a virus is behind your sore throat include having a cough, runny nose, red eyes, or diarrhea alongside the pain.
A smaller percentage of sore throats are caused by strep bacteria. Strep tends to look different: fever above 100.4°F, white patches or pus on the tonsils, swollen lymph nodes in the front of your neck, and notably no cough. If you have most of those symptoms, it’s worth getting a rapid strep test. Strep requires antibiotics, while viral sore throats do not.
Salt Water Gargle
Gargling with warm salt water is one of the simplest and most effective things you can do. Salt draws excess water out of the swollen tissues in your throat, reducing inflammation and pain. It also creates a temporary barrier that helps block irritants and pathogens from settling back into the tissue.
The recommended mix is 1/4 to 1/2 teaspoon of table salt in 8 ounces of warm water. Gargle for 15 to 30 seconds, spit it out, and repeat a few times throughout the day. You won’t cure the infection, but you’ll likely notice a reduction in that raw, swollen feeling within minutes.
Pain Relievers That Work
Over-the-counter pain medications are genuinely effective for sore throat pain. Both acetaminophen (Tylenol) and NSAIDs like ibuprofen (Advil, Motrin) or aspirin reduce throat pain. Research from BMJ Evidence-Based Medicine found that while all three options work, there’s no strong evidence that ibuprofen or aspirin outperform acetaminophen. Since NSAIDs carry more potential side effects, particularly on the stomach, acetaminophen is a reasonable first choice for most people.
Throat lozenges and sprays containing a numbing agent can also provide short-term topical relief. They won’t shorten your illness, but they can take the edge off enough to make eating and swallowing more manageable.
Honey and Warm Liquids
Honey coats the irritated lining of your throat and acts as a natural demulcent, meaning it forms a soothing film over inflamed tissue. It also has mild antimicrobial properties. Stir a tablespoon into warm water or tea and sip it slowly. One important exception: never give honey to children under 12 months old due to the risk of botulism.
Herbal teas containing marshmallow root, licorice root, or slippery elm bark work on a similar principle. Marshmallow root, in particular, contains a type of plant fiber called mucilage that builds a protective coating in the mouth and throat, relieving irritation and swelling. A study found that a branded tea called Throat Coat, which combines marshmallow root with licorice root and slippery elm bark, relieved sore throat symptoms significantly better than a placebo, though the relief was temporary.
Warm broth, plain warm water, and other non-caffeinated fluids all help. Staying well hydrated keeps the mucous membranes in your throat from drying out, which would otherwise make the pain worse. Cold fluids and popsicles work too if they feel better to you. There’s no rule that it has to be warm.
Keep the Air Moist
Dry air pulls moisture from your already irritated throat lining, intensifying the soreness. This is especially common in winter when heating systems dry out indoor air. A humidifier in your bedroom can make a noticeable difference. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Too far above that and you risk encouraging mold growth, which creates its own set of problems. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes can offer temporary relief.
Things to Avoid
Cigarette smoke, even secondhand, is one of the worst irritants for an inflamed throat. If you smoke, a sore throat is a good reason to take a break. Alcohol can also dehydrate you and irritate the tissue further. Very acidic foods like citrus juice and tomato-based dishes may sting, and dry, scratchy foods like chips or crackers can feel like sandpaper on raw tissue. Stick with soft, bland foods if swallowing is painful.
How Long It Should Last
A straightforward viral sore throat typically improves gradually over the course of one week. Days two through four are often the worst, and then you should start feeling noticeably better. If your sore throat is part of a cold, the cough and congestion may linger a bit longer than the throat pain itself.
Signs That Need Medical Attention
Most sore throats don’t need a doctor’s visit, but certain symptoms change that. The CDC recommends seeing a healthcare provider if you experience difficulty breathing, difficulty swallowing, blood in your saliva or phlegm, excessive drooling in young children, signs of dehydration, joint swelling and pain, a rash, or symptoms that don’t improve within a few days or are getting worse instead of better. A sore throat lasting longer than a week, or one that keeps coming back, also warrants a visit.
Strep throat specifically needs treatment with antibiotics to prevent rare but serious complications affecting the heart and kidneys. If you have a high fever, pus on your tonsils, swollen neck glands, and no cough, get tested.