Most sore throats are caused by viral infections and resolve on their own within three to ten days. In the meantime, several home remedies and over-the-counter options can meaningfully reduce your pain and help you feel functional while your body fights off the infection.
Saltwater Gargle
Gargling with warm salt water is one of the simplest and most effective things you can do. The American Dental Association recommends adding half a teaspoon of salt to 8 ounces of warm water and mixing until dissolved. You can also add a teaspoon of baking soda to the solution, which the American Cancer Society suggests for a more soothing rinse. The salt draws excess fluid out of inflamed throat tissue, temporarily reducing swelling and easing that raw, scratchy feeling. Gargling a few times a day, especially after meals, keeps the relief coming at regular intervals.
Honey for Pain and Cough
Honey is more than a folk remedy. A systematic review published in BMJ Evidence-Based Medicine found that honey was superior to usual care for improving symptoms of upper respiratory tract infections. Across multiple studies, it reduced both cough frequency and cough severity compared to standard treatments. Its thick consistency coats the throat, and it has natural antimicrobial and anti-inflammatory properties that likely contribute to the effect. A spoonful stirred into warm tea or taken on its own can provide noticeable relief, though honey should never be given to children under one year old due to the risk of botulism.
Throat-Coating Teas and Lozenges
Certain plants produce a gel-like substance called mucilage that forms a protective layer over irritated tissue. Marshmallow root is one of the best-studied examples. A 2019 study found it offered quick relief for respiratory symptoms by building a protective coat in the mouth and throat that reduces irritation and swelling. The effect is temporary, so you’ll get the most benefit from sipping herbal teas containing marshmallow root or slippery elm throughout the day rather than once in the morning. Throat lozenges work on a similar principle, keeping the throat moist and stimulating saliva production, which is your body’s own soothing mechanism.
Keep the Air Moist
Dry indoor air, especially during winter months when heating systems are running, can make a sore throat feel significantly worse. A humidifier adds moisture back into the air, which helps keep your irritated mucous membranes from drying out further. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Going above 50% encourages mold and dust mite growth, which can create new problems. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes or draping a towel over your head while breathing in steam from a bowl of hot water can offer short-term relief.
Over-the-Counter Pain Relievers
When home remedies aren’t enough, pain relievers can take the edge off. Both acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) work for sore throat pain, but they do it differently. Acetaminophen reduces pain signals in the brain and is a solid choice specifically for throat pain. Ibuprofen also reduces inflammation, which can be helpful if your throat is visibly swollen. The maximum daily dose for adults is 3,000 milligrams for acetaminophen and 2,400 milligrams for ibuprofen. Stay well within those limits, and don’t combine products that contain the same active ingredient, which is easier to do accidentally than most people realize.
Numbing throat sprays containing a topical anesthetic are another option. They won’t treat the cause, but they can make swallowing food and water much more tolerable, which matters because staying hydrated is one of the most important things you can do during recovery.
What to Drink and Eat
Cold fluids, warm fluids, or frozen treats like popsicles all help. There’s no single “right” temperature. Some people find ice water numbs the pain, while others prefer warm broth. The key is volume: staying well hydrated keeps your throat moist, thins mucus, and supports your immune system. Avoid alcohol and very acidic drinks like orange juice, which can sting inflamed tissue.
For food, soft options like yogurt, scrambled eggs, mashed potatoes, and smoothies go down without aggravating your throat. Crunchy or sharp-edged foods (chips, toast, raw vegetables) can scrape against swollen tissue and make things worse.
How Long Recovery Takes
Viral sore throats, which account for the majority of cases, typically clear up on their own within a week. The overall range is three to ten days, with most people turning a corner around day four or five. The first two to three days tend to be the worst, so if you feel like you’re barely improving initially, that’s normal. Your body is mounting an immune response, and it takes time to work.
If your sore throat is part of a cold, you may notice the throat pain improves while congestion or a cough lingers for a few more days. That’s a typical pattern and not a sign that something is wrong.
Signs That Need Medical Attention
Most sore throats don’t require a doctor’s visit, but certain symptoms suggest a bacterial infection like strep throat or a more serious condition. The signs clinicians look for with strep include a fever above 100.4°F, swollen or pus-covered tonsils, tender swollen lymph nodes at the front of the neck, and the absence of a cough (strep typically doesn’t cause one). If you have three or four of these, a rapid strep test is worth getting, because strep requires antibiotics to prevent complications.
Rarely, a sore throat signals something that needs emergency care. Epiglottitis, an infection of the tissue that covers your windpipe, can cause difficulty breathing, difficulty swallowing, a muffled or hoarse voice, and a high-pitched sound when breathing in (called stridor). These symptoms come on suddenly and worsen fast. If you or someone near you develops trouble breathing and swallowing together, that’s a 911 situation.