For most sore throats, acetaminophen or ibuprofen will reduce pain within the first 24 hours, and you can layer on several home remedies to keep your throat comfortable between doses. The good news is that the majority of sore throats are caused by viruses and resolve on their own in five to seven days. What matters in the meantime is managing the pain and irritation so you can sleep, eat, and get through your day.
Over-the-Counter Pain Relievers
Acetaminophen and NSAIDs like ibuprofen both reduce sore throat pain in the short term. A review published in BMJ Evidence-Based Medicine found no evidence that NSAIDs are more effective than acetaminophen alone for acute sore throat, though NSAIDs do carry a slightly higher risk of stomach irritation. Acetaminophen is the simpler first choice for most people. If your throat is especially swollen or inflamed, ibuprofen has the added benefit of reducing inflammation directly, which acetaminophen does not do.
You can alternate between the two since they work through different mechanisms, but stick to the dosing instructions on the package. Aspirin is also effective but should not be given to children or teenagers because of the risk of Reye’s syndrome.
Throat Lozenges and Sprays
Lozenges and sprays containing benzocaine work by numbing the surface of your throat on contact. The relief is temporary but fast, making them useful right before meals or at bedtime when pain is most disruptive. One thing to keep in mind: the numbness can dull your ability to feel your tongue and cheeks, so avoid chewing food or gum until sensation returns to reduce the chance of accidentally biting yourself.
Even basic hard candy or sugar-free lozenges without a numbing agent can help. The act of sucking on something stimulates saliva production, which keeps your throat moist and washes away irritants. Menthol lozenges add a mild cooling sensation that many people find soothing.
Honey
Honey is one of the most effective home remedies for throat pain and cough, and there is clinical data behind it. In a trial comparing honey to dextromethorphan (the active ingredient in many OTC cough syrups) in children, honey outperformed both the cough suppressant and a placebo. Cough frequency improved by 1.89 points with honey versus 1.39 with dextromethorphan, and children in the honey group also slept significantly better.
A spoonful of honey on its own coats the throat, or you can stir it into warm tea. The thick texture forms a protective layer over irritated tissue. Honey should never be given to children under one year old due to the risk of infant botulism.
Salt Water Gargle
Gargling with salt water is one of the oldest sore throat remedies, and the mechanism is straightforward. Salt draws excess water out of swollen throat tissue through osmosis, temporarily reducing puffiness and discomfort. It also creates an environment that’s less hospitable to bacteria on the surface of your throat.
The ratio is simple: mix about a quarter to half a teaspoon of table salt into eight ounces of warm water. Gargle for 15 to 30 seconds, then spit it out. You can repeat this several times a day. It won’t cure anything, but many people notice an immediate reduction in that tight, swollen feeling.
Warm Liquids, Cold Liquids, or Both
There’s no single “right” temperature for sore throat relief. Warm liquids like tea, broth, or soup help loosen mucus, clear the throat, and reduce coughing by soothing the back of the throat. Cold liquids, ice chips, and popsicles can help with pain and inflammation in a way that’s similar to icing a swollen ankle. The Cleveland Clinic recommends trying both and seeing what feels better to you.
If your throat hurts so much that eating a hot meal sounds miserable, a popsicle or bowl of sorbet can provide calories and hydration without the discomfort. Staying hydrated in general is important because a dry throat feels worse and heals more slowly. Water, herbal tea, diluted juice, and broth all count.
Herbal Demulcents
Marshmallow root and slippery elm are two herbs commonly found in “throat coat” teas and lozenges. Both contain mucilage, a group of plant compounds that swell when mixed with liquid and form a gel-like coating over irritated tissue. Marshmallow root’s mucilage polysaccharides provide a soothing layer over mucous membranes, and slippery elm bark works through the same coating mechanism while also helping to calm local irritation.
These won’t speed up healing, but the coating effect can make your throat feel noticeably more comfortable, especially if dryness or a raw, scratchy sensation is your main complaint. Look for them in herbal throat teas at most grocery stores or pharmacies.
Zinc Lozenges
If your sore throat is part of a common cold, zinc lozenges may help shorten the overall illness. The key is starting early and using the right form. Clinical trials have used zinc acetate lozenges containing 13 mg of elemental zinc each, dissolved slowly in the mouth six times per day (totaling 78 mg daily) for up to five days. The lozenges need to dissolve slowly so the zinc contacts the throat and nasal passages rather than just being swallowed.
Zinc lozenges sometimes cause nausea or leave a metallic taste, so take them with a small amount of food if that bothers you. They’re most useful in the first day or two of cold symptoms. If your sore throat has already been going on for several days, the window for zinc to make a meaningful difference has likely passed.
Humidifying Your Air
Dry indoor air, particularly in winter when heating systems are running, can irritate your throat and make symptoms worse overnight. A humidifier adds moisture back into the room and helps prevent that parched, raw feeling you wake up with. Warm-mist and cool-mist humidifiers are equally effective at humidifying the air. By the time the water vapor reaches your airways, it’s the same temperature regardless of the type of machine.
For households with children, cool-mist humidifiers are the safer choice because there’s no risk of burns from hot water or steam. Clean the humidifier regularly to prevent mold and bacteria from growing in the water reservoir.
When a Sore Throat Needs More Than Soothing
Most sore throats are viral and respond well to the remedies above. But strep throat, caused by bacteria, requires antibiotics to prevent complications. Clinicians use a scoring tool that looks at five factors: your age, whether you have swollen lymph nodes in your neck, the presence or absence of a cough, your temperature, and whether there’s white or yellow coating on your tonsils. A sore throat with a high fever, no cough, swollen neck glands, and visible pus on the tonsils is more likely to be strep and warrants a rapid strep test.
A sore throat lasting longer than a week, one that comes with difficulty breathing or swallowing, or one accompanied by a rash or joint pain is worth getting evaluated. For everything else, the combination of a pain reliever, something to coat the throat, plenty of fluids, and a little patience will get you through it.