Most sore throats are caused by viral infections and will clear up on their own within three to ten days. In the meantime, several home treatments can significantly reduce pain and make swallowing more comfortable. Here’s what actually works, what to reach for at the pharmacy, and how to tell if your sore throat needs medical attention.
Saltwater Gargle
A warm saltwater gargle is one of the simplest and most effective things you can do. Mix about 1/4 to 1/2 teaspoon of table salt into 8 ounces of warm water, take a mouthful, gargle for 15 to 30 seconds, and spit it out. Salt draws excess water out of swollen throat tissues, which reduces inflammation and creates a temporary barrier against bacteria. You can repeat this several times a day, and most people notice at least short-term relief after the first gargle.
Warm and Cool Liquids
Staying hydrated keeps your throat moist and helps thin out mucus that can irritate inflamed tissue. Both warm and cool liquids help, and it’s worth experimenting with both to see which feels better for you. Warm tea with honey soothes in a different way than cold water or ice chips, which can temporarily numb the area. The key is to drink consistently throughout the day rather than waiting until your throat feels dry.
Honey deserves a special mention. It coats the throat and has mild antibacterial properties. A half teaspoon to one teaspoon stirred into tea or taken straight can calm both throat pain and the cough that often comes with it. One important restriction: never give honey to a child younger than one year old, due to the risk of infant botulism.
Over-the-Counter Pain Relievers
If your throat pain is more than mildly annoying, ibuprofen is the stronger option. Clinical trials comparing the two most common pain relievers found that ibuprofen reduced throat pain by 80% at three hours, while acetaminophen reduced it by 50%. At the six-hour mark, the gap widened further: ibuprofen still provided 70% relief compared to just 20% for acetaminophen. Side effects were similar between the two drugs in these studies. Ibuprofen also reduces inflammation, which is likely why it performs better for a swollen, irritated throat.
Acetaminophen is still a reasonable choice if you can’t take ibuprofen due to stomach sensitivity or other reasons. It just may not last as long or work as well for this specific type of pain.
Throat Lozenges and Sprays
Medicated lozenges contain numbing agents that temporarily block pain signals in the throat lining. Most work within a few minutes and provide relief for about two hours. Let each lozenge dissolve slowly in your mouth rather than chewing it. Lozenges are generally safe for adults and children five and older, used every two hours as needed. Even non-medicated lozenges or hard candy can help by stimulating saliva production, which keeps the throat coated and moist.
Keep the Air Humid
Dry indoor air, especially during winter months when heating systems run constantly, pulls moisture from your throat and nose and makes soreness worse. A cool-mist humidifier in your bedroom can make a noticeable difference overnight. Aim to keep indoor humidity between 30% and 50%. Below 30%, the air is dry enough to irritate even a healthy throat. Above 50%, you risk encouraging mold and dust mites, which can cause their own problems.
If you don’t have a humidifier, sitting in a steamy bathroom for ten to fifteen minutes provides temporary relief. Breathing through your nose rather than your mouth also helps keep your throat from drying out while you sleep.
Rest Your Voice
Your vocal cords sit right in the area that’s inflamed, and using them aggressively makes things worse. Talking loudly, whispering (which actually strains the vocal cords more than speaking softly), and clearing your throat repeatedly all add irritation. Speak at a normal volume when you need to, but give your voice as much downtime as possible.
How Long a Sore Throat Typically Lasts
The vast majority of sore throats are caused by viruses, the same ones responsible for the common cold and flu. These resolve on their own within three to ten days without antibiotics. Pain usually peaks in the first two to three days and then gradually fades. If you’re still getting worse after three or four days rather than improving, that’s a signal something else may be going on.
Signs That Point to a Bacterial Infection
Strep throat is the main bacterial cause of sore throats, and it behaves differently from a viral infection. A key distinction: bacterial throat infections typically do not come with a runny nose, cough, or red eyes. If your sore throat arrived alongside congestion and a cough, it’s very likely viral. If it came on suddenly with a fever, swollen lymph nodes in your neck, and white patches on your tonsils but no cold symptoms, that pattern is more consistent with strep and warrants a rapid strep test.
Strep matters because untreated cases can occasionally lead to complications like rheumatic fever or kidney inflammation. Antibiotics shorten the illness and prevent these outcomes, so getting tested is worth it when the symptoms fit.
Red-Flag Symptoms
Some sore throat symptoms require prompt medical evaluation. The CDC recommends seeing a healthcare provider if you experience difficulty breathing, difficulty swallowing, blood in your saliva or phlegm, joint swelling and pain, a rash, dehydration, or symptoms that keep getting worse instead of improving over several days. In young children, excessive drooling that wasn’t present before can signal a severely swollen throat that needs immediate attention.
A sore throat that makes it hard to open your mouth, causes a muffled or “hot potato” voice, or produces severe pain on one side only could indicate an abscess forming near the tonsils. This is uncommon, but it requires treatment the same day.