A sore throat can be incredibly uncomfortable and make it difficult to swallow or speak. While a sore throat will usually go away on its own within a few days, many remedies can provide relief and help you feel better faster.
Try a Saltwater Gargle
One of the easiest and most effective ways to soothe a sore throat is to gargle with warm salt water. The salt helps reduce swelling and irritation, while the warm water can temporarily numb some of the pain. To make a saltwater gargle, stir 1 teaspoon of salt into 1 cup of warm water until dissolved. Swish a mouthful of the mixture around in your throat and mouth for 15-30 seconds before spitting it out. Repeat as needed.
Use Throat Lozenges or Sprays
Over-the-counter throat lozenges and numbing sprays can temporarily relieve throat pain and coughing. Look for lozenges containing an anesthetic like benzocaine or menthol, as these ingredients provide a cooling sensation and surface numbness in the throat. Limit consumption to avoid overuse, as too much numbing medication can irritate the throat. Throat sprays can also quickly reduce pain and inflammation when sprayed directly onto the back of the throat.
Drink Plenty of Fluids
Staying hydrated is key when you have a sore throat. Drinking lots of water, tea, juice, and warm broths can help thin out mucus and prevent dehydration. Avoid irritants like coffee, alcohol, and acidic juices which can further aggravate the throat. Drink warm beverages to provide a soothing coating for the throat. An easy sore throat remedy is to mix honey into hot water or tea, as honey is a natural throat coating.
Gargle With Apple Cider Vinegar
The antibacterial properties of apple cider vinegar make it a popular natural remedy for sore throats. Mix 1 tablespoon apple cider vinegar into 1 cup warm water and gargle every few hours to kill bacteria and reduce mucus in the throat. Be sure to dilute apple cider vinegar first, as the acidity can burn the throat if used straight.
Suck on Ice Chips or Popsicles
Sucking on ice chips, popsicles or ice-cold fruit can temporarily numb your sore throat. The cold temperature helps constrict blood vessels in the throat, reducing inflammation and swelling. Avoid dairy products like ice cream as these can promote mucus production. Go for fruit, herbal, or clear broth popsicles for the best soothing effect.
Use a Humidifier
Running a cool-mist humidifier can add moisture back into dry air, helping to thin out mucus and prevent irritation of the throat. Go for a humidifier that produces a fine mist to distribute moisture evenly into the air. Make sure to keep humidifiers clean to prevent spreading bacteria. Avoid hot humidifiers as these can burn and further irritate the throat with hot steam.
Get Plenty of Rest
Getting enough sleep gives your body time and energy to fight infection. Go to bed early and avoid strenuous activity when you have a sore throat to help promote healing. Drink plenty of fluids and prop your head up on pillows to prevent post-nasal drip from worsening throat pain at night. If sore throat pain is interfering with sleep, taking over-the-counter pain medication before bed may help you rest easy.
5 FAQs About Sore Throat Remedies
What foods help a sore throat?
Warm broths, tea, soup, popsicles, and soft foods help soothe sore throat pain. Avoid spicy, acidic, or scratchy foods.
Should you gargle salt water when sick?
Yes, gargling several times a day with warm salt water can help reduce throat swelling and kill germs.
What drinks are good for a sore throat?
Water, juice, tea, broths, and warm lemon water with honey help coat and soothe an irritated throat. Avoid alcohol and caffeine.
Does lemon help a sore throat?
Yes, lemon contains vitamin C and antioxidants. Mixing lemon juice with warm water and honey helps reduce throat pain and promotes healing.
When should you see a doctor for a sore throat?
See a doctor if a sore throat lasts longer than 1 week, makes it difficult to breathe or swallow, or is accompanied by high fever, chills, or pus/swelling.
Conclusion
Sore throats are no fun to deal with, but using at-home remedies can help provide relief from the pain and irritation. From gargling salt water to sucking on lozenges, there are many ways to temporarily numb and soothe discomfort from a sore throat. Drink lots of fluids, use a humidifier, and get plenty of rest to help your throat heal quickly. See a doctor if your sore throat is severe, lasts longer than a week, or makes it hard to swallow as you may need antibiotics or other treatment. With the right remedies, you can get relief and recover more comfortably from a sore throat.