A sore throat usually responds well to simple home remedies: warm liquids, honey, saltwater gargles, and over-the-counter pain relievers. Most sore throats are caused by viral infections and resolve on their own within five to seven days, so the goal is comfort while your body does the work. Here’s what actually helps, and why.
Saltwater Gargles
Gargling with warm salt water is one of the oldest and most reliable sore throat remedies. Salt draws water out of swollen throat tissues through osmosis, reducing puffiness and pain. It also creates a barrier on the tissue surface that helps block irritants and pathogens from settling back in.
The ratio that works best is about 1/4 to 1/2 teaspoon of table salt dissolved in 8 ounces of warm water. Gargle for 15 to 30 seconds, spit it out, and repeat a few times a day. The relief is temporary, but it’s safe to do as often as you like.
Honey
Honey coats and soothes irritated throat tissue, and it performs surprisingly well in clinical research. A systematic review published in BMJ Evidence-Based Medicine found that honey was more effective than no treatment for reducing nighttime cough in children with upper respiratory infections, and it held its own against the common cough suppressant dextromethorphan. A spoonful stirred into warm tea or taken straight gives you both the coating effect and a mild antimicrobial benefit.
One important limitation: honey should never be given to children under one year old due to the risk of infant botulism.
Warm and Cold Liquids
Both warm and cold options help, and the CDC recommends both. Warm beverages like tea, broth, or warm water with lemon increase blood flow to the throat and help loosen mucus. Cold options like ice chips and popsicles numb the area and reduce inflammation, similar to icing a sprained ankle. There’s no wrong choice here. Go with whichever temperature feels better to you, and focus on staying well hydrated. Fluids keep your throat moist and thin out mucus that can irritate it further.
Keep Your Air Humid
Dry indoor air, especially during winter when heating systems run constantly, pulls moisture from your throat lining and makes soreness worse. A cool-mist humidifier in your bedroom can make a noticeable difference overnight. The Mayo Clinic recommends keeping indoor humidity between 30% and 50%. Below 30%, your mucous membranes dry out. Above 50%, you risk mold and dust mite growth, which can trigger their own irritation. If you don’t have a humidifier, a hot shower with the bathroom door closed creates a similar effect for short-term relief.
Over-the-Counter Pain Relievers
Ibuprofen and acetaminophen are both effective for sore throat pain. A meta-analysis of randomized controlled trials found no statistically significant difference between NSAIDs (like ibuprofen) and acetaminophen for relieving common cold symptoms. Either one will take the edge off. Ibuprofen has the added benefit of reducing inflammation, which can be helpful if your throat is visibly swollen, but acetaminophen is gentler on the stomach.
For more targeted relief, throat lozenges containing local anesthetics like benzocaine numb the tissue directly. The trade-off is that they also numb your tongue, which can temporarily affect your sense of taste. Menthol-based lozenges provide a milder cooling and pain-relieving effect without the full numbing sensation. Even plain hard candy or cough drops help by stimulating saliva production, which keeps the throat lubricated.
Zinc Lozenges for Cold-Related Sore Throats
If your sore throat is part of a cold, zinc lozenges may shorten how long it lasts. In clinical trials, participants who took lozenges containing about 13 mg of zinc acetate every two to three hours while awake experienced a shorter duration of cold symptoms, including throat pain. The key is starting early, ideally within the first 24 hours of symptoms, and using them consistently throughout the day. Zinc lozenges can cause nausea on an empty stomach, so taking them after meals helps.
Herbal Teas and Demulcents
Certain herbs contain compounds called demulcents, which form a slippery, protective film over irritated tissue. Marshmallow root is one of the most commonly used. Steeped as a tea, it creates a slightly viscous liquid that coats the throat and reduces the raw, scratchy feeling. Licorice root works similarly and has been used for throat ailments for thousands of years. It contains a compound called glycyrrhizin that has both anti-inflammatory and soothing properties. Licorice root tea is widely available, though people with high blood pressure should use it sparingly since glycyrrhizin can raise blood pressure with prolonged use.
Chamomile and peppermint teas don’t have the same coating effect, but they’re anti-inflammatory and the warm liquid itself provides relief.
What Doesn’t Help Much
Apple cider vinegar is a popular home remedy, but it likely won’t do much for throat pain specifically. While it may have some antibacterial properties, Cleveland Clinic physicians note that it isn’t going to meaningfully soothe the soreness. Its high acidity can also irritate an already inflamed throat, so if you try it, always dilute it heavily in water.
Signs Your Sore Throat Needs More Than Home Care
Most sore throats are viral and don’t need antibiotics. But a bacterial infection like strep throat does. Doctors use a set of clinical criteria to assess the likelihood: fever above 100.4°F, swollen and tender lymph nodes in the front of the neck, white patches or pus on the tonsils, and the absence of a cough. If you have three or four of these signs, a rapid strep test is typically the next step. Strep throat that goes untreated can lead to complications, so it’s worth getting checked.
A sore throat that lasts longer than a week, causes difficulty breathing or swallowing, or comes with a rash, joint pain, or an unusually high fever warrants prompt medical attention regardless of the suspected cause.