Most sore throats are caused by viruses and will clear up on their own within about a week. In the meantime, several home treatments can meaningfully reduce pain and help you feel more comfortable while your body fights off the infection.
Salt Water Gargle
Gargling with warm salt water is one of the simplest and most effective things you can do. Mix half a teaspoon of salt into 8 ounces (one cup) of warm water and gargle for 15 to 30 seconds before spitting it out. The salt draws fluid away from swollen tissue in your throat, which reduces inflammation and temporarily eases pain. You can repeat this several times a day as needed.
Over-the-Counter Pain Relievers
Acetaminophen (Tylenol) and ibuprofen (Advil, Motrin) both reduce sore throat pain within 24 hours. You might assume ibuprofen would work better since it also fights inflammation, but research published in BMJ Evidence-Based Medicine found no clear evidence that anti-inflammatory painkillers outperform acetaminophen for sore throats. Since ibuprofen carries more potential side effects (especially for the stomach), acetaminophen is a reasonable first choice. Either option works, so go with whichever you tolerate best.
Throat Sprays and Lozenges
Topical anesthetics in throat sprays numb the lining of your mouth and throat within 15 to 30 seconds of application. The relief is fast but short-lived, typically lasting about 15 minutes per spray. That makes these products most useful right before eating or drinking, when swallowing is particularly painful. Medicated lozenges work on a similar principle and last a bit longer because they dissolve slowly.
Honey
Honey coats and soothes the throat, and the evidence behind it is surprisingly strong. A systematic review of multiple clinical trials found that honey improved overall symptom scores, cough frequency, and cough severity compared to standard care. It performed about as well as common cough suppressants and significantly outperformed certain antihistamine-based remedies. The results against placebo were more mixed, but overall the data supports honey as a genuinely helpful treatment, not just a folk remedy.
A spoonful of honey on its own works, or you can stir it into warm tea. One important exception: never give honey to children under one year old due to the risk of infant botulism.
Hot Drinks, Cold Drinks, or Both
You don’t have to pick a side here. Both warm and cold beverages soothe a sore throat through different mechanisms. Cold liquids numb the area and reduce swelling by narrowing blood vessels. Warm liquids relax throat muscles and improve blood flow to the area, which can help with healing. Whichever temperature feels better to you is the right answer. The more important thing is simply staying well-hydrated, which keeps your throat moist and helps thin mucus.
Ice chips and popsicles work well too, especially for kids who resist drinking fluids.
Keep Your Air Humid
Dry indoor air irritates an already raw throat, particularly overnight when you may be breathing through your mouth. Running a humidifier in your bedroom can help. Aim for indoor humidity between 30% and 50%. Higher than that encourages mold and dust mites, which can make things worse. If you don’t have a humidifier, sitting in a steamy bathroom for 10 to 15 minutes offers temporary relief.
Rest Your Voice
Talking, especially loudly or for long stretches, forces your vocal cords and surrounding tissues to work harder. When your throat is already inflamed, that extra friction adds to the pain and can slow recovery. Whispering isn’t the answer either, since it actually creates more strain than speaking softly at a normal pitch. Keep conversations short, avoid shouting, and let your throat recover passively.
When It Might Be Strep
Most sore throats are viral, meaning antibiotics won’t help. But about 5 to 15 percent of adult sore throats (and a higher percentage in children) are caused by strep bacteria. Strep tends to come on suddenly and severely, often with a fever above 101°F, swollen lymph nodes in the neck, and white patches on the tonsils, but without the cough and runny nose that typically accompany a cold. A rapid strep test at a clinic takes minutes and gives a clear answer.
If you do have strep, antibiotics make a real difference. Symptoms typically improve within two to three days of starting treatment, compared to the full week or so that a viral sore throat takes to resolve on its own.
Signs That Need Attention
A sore throat that lasts longer than two weeks warrants a call to your doctor, even if it’s mild. Seek more urgent care if you develop difficulty breathing, trouble swallowing liquids, a muffled or “hot potato” voice, inability to open your mouth fully, or a stiff neck with a high fever. These can signal a more serious infection like a peritonsillar abscess, which needs prompt treatment.