14 Ways to Soothe a Sore Throat

A

sore throat

is a common symptom of colds, flu, allergies, or infections, causing pain, scratchiness, and difficulty swallowing. While most resolve in a few days, these 14 remedies provide quick relief by reducing inflammation, soothing irritation, and fighting bacteria. Always consult a doctor for severe symptoms like high fever or breathing issues.

Honey

**Honey** acts as a natural anti-inflammatory and cough suppressant, coating the throat to ease pain. Studies show it outperforms some over-the-counter cough syrups for nighttime relief in children and adults.¹ Mix 1-2 teaspoons in warm tea or water; avoid giving to children under 1 year due to botulism risk. Penn State Health experts recommend it for its soothing properties against infection-related inflammation.²

• Best for: Coughs and dry throats
• Dosage: 1 tsp every 2-4 hours
• Tip: Use raw, local honey for potential allergy benefits

Salt Water Gargle

Gargling with

warm salt water

draws out excess fluid from throat tissues, reducing swelling and loosening mucus. The National Institutes of Health endorses this simple recipe: 1 cup warm water, 1/8 tsp salt, 1/4 tsp baking soda. Gargle 3-4 times daily.² It cleanses bacteria without harming healthy cells.

• Recipe: Stir until dissolved; spit out after 30 seconds
• Benefits: Antimicrobial and anti-inflammatory
• Caution: Not for young children who can’t gargle properly

Herbal Teas

Warm

herbal teas

like chamomile, licorice root, or slippery elm hydrate the throat and provide anti-inflammatory compounds. Chamomile relaxes muscles, while licorice mimics steroids to reduce swelling.² Sip slowly to maximize steam’s moisturizing effect.

• Top choices: Chamomile, green tea, peppermint
• Add-ins: Lemon for vitamin C, honey for sweetness
• Frequency: 3-4 cups daily

Humidifier or Steam

Dry air worsens

sore throats

; a

humidifier

adds moisture to prevent irritation. Use a cool-mist model to avoid burns, cleaning daily to prevent mold. Alternatively, inhale steam from a hot shower or bowl of hot water (drape towel over head).¹

• Humidity level: Aim for 40-60%
• Benefits: Loosens mucus, eases breathing
• Pro tip: Add eucalyptus oil for decongestant effects

Lozenges or Hard Candy

**Throat lozenges** stimulate saliva production, lubricating the throat. Menthol or benzocaine varieties numb pain temporarily. Sugar-free options prevent bacterial growth.¹ Suck on one every 2 hours; hard candies work similarly for milder cases.

• Ingredients to seek: Pectin, menthol, zinc
• Avoid: In toddlers due to choking hazard
• Duration: Use up to 24 hours

Over-the-Counter Pain Relievers

Medications like

ibuprofen

or

acetaminophen

reduce inflammation and fever. Ibuprofen targets swelling best; follow dosage instructions. Lozenges with local anesthetics provide targeted relief.¹

Medication	Best For	Dosage (Adults)
Ibuprofen	Inflammation, pain	200-400 mg every 4-6 hrs
Acetaminophen	Pain, fever	500-1000 mg every 4-6 hrs
Decongestants	Swelling	As directed

Consult a pharmacist for interactions.

Rest Your Voice

**Voice rest** prevents further irritation. Speak softly, avoid whispering (it strains more), and limit talking. This allows throat tissues to heal naturally, especially useful alongside other remedies.

• Tips: Use notes or texts; stay hydrated
• When: During peak symptoms

Cold Treats

For heat-sensitive throats,

cold treats

like popsicles or ice cream numb pain and reduce swelling. The cooling effect constricts blood vessels, minimizing inflammation.² Opt for sugar-free to avoid feeding bacteria.

• Favorites: Frozen yogurt, ice chips
• Benefits: Instant numbing
• Caution: Dairy may increase mucus in some

Peppermint

**Peppermint**’s menthol provides a cooling sensation and anti-inflammatory benefits. Use in tea, lozenges, or oil (diluted). Studies support its efficacy, but monitor blood pressure.²

• Forms: Tea, essential oil inhalation
• Caution: Avoid if you have GERD

Chicken Soup

Classic

chicken soup

hydrates, soothes, and may have anti-inflammatory properties from vegetables and broth. Hot steam helps too; homemade is best.

• Add garlic or ginger for extra benefits
• Nutrients: Vitamins A, C from carrots/onions

Apple Cider Vinegar

Diluted

apple cider vinegar

(ACV) gargles create an acidic environment hostile to bacteria. Mix 1 tbsp in warm water; gargle twice daily. Limited evidence, but anecdotal support is strong.¹

• Caution: Enamel erosion; rinse mouth after

Ginger

**Ginger** root tea reduces pain and nausea with its anti-inflammatory gingerol. Grate fresh ginger into hot water; add honey. Effective per traditional use and emerging studies.

• Recipe: 1-inch piece in 1 cup water, steep 10 min

Hydration

Staying

hydrated

thins mucus and keeps tissues moist. Aim for 8-10 glasses of water daily; warm fluids preferred. Avoid caffeine/alcohol, which dehydrate.

• Track: Urine should be pale yellow

Avoid Irritants

Steer clear of

smoke, alcohol, spicy foods

that dry or inflame the throat. Use a scarf in cold air; quit smoking for faster healing.

When to See a Doctor

Seek medical help if sore throat lasts >1 week, accompanies high fever (>101°F), rash, severe pain, or breathing/swallowing difficulty. Could indicate strep or other infections needing antibiotics.¹

Frequently Asked Questions (FAQs)

Can honey cure a sore throat?

Honey soothes symptoms but doesn’t cure underlying infections like strep. It’s ideal for viral relief.²

How often should I gargle salt water?

3-4 times daily, not more to avoid irritation.²

Is a sore throat always a cold?

No, causes include allergies, acid reflux, or mono. Persistent cases need evaluation.

Do humidifiers really help?

Yes, by maintaining moisture; clean regularly to prevent bacteria.¹

What’s the fastest relief?

Combination of lozenges, hydration, and pain relievers for most people.