7 Home Remedies for Sore Throat

Honey, warm fluids and saltwater gargles can ease sore throat discomfort at home. These remedies are for symptom relief, not a cure for the infection or other cause. For more options that are easy to sip, see the best drinks for sore throat.

What are 7 home remedies for a sore throat?

The ai symptom analyzer can help you organize symptoms, but it cannot diagnose the cause of a sore throat or replace medical care.

Evidence for common home remedies varies, and there is not enough evidence to rank them confidently against one another. A 2023 systematic review of complementary treatments for childhood tonsillitis found five relevant publications, mostly involving specific products rather than everyday home remedies. Its findings do not establish that the remedies below cure a sore throat.

1. Honey

Honey’s thick texture can temporarily coat an irritated throat and make swallowing feel more comfortable. You can take a small spoonful on its own or mix it into warm water; neither method treats the cause of a sore throat.

For one simple serving, use:

1 teaspoon (5 mL) of honey
1 cup (240 mL) of warm water

Stir the honey into the water.
Sip slowly, checking that the drink is not hot enough to burn your mouth.

Evidence: Research on complementary treatments does not establish honey alone as a cure for a sore throat. Its coating effect may provide temporary comfort, but there is no proven amount for this purpose.

Never give honey to a child younger than 1 year because of the risk of infant botulism, even when it is mixed into a drink. Honey contains sugar, so consider that if you need to manage your blood glucose.

2. Warm fluids

Warm fluids can keep the throat moist and may feel soothing when swallowing is uncomfortable. Staying hydrated also helps prevent the dry mouth that can make irritation feel worse. Warmth is a matter of comfort rather than a treatment for the underlying cause.

Sip water or another nonirritating warm drink throughout the day rather than forcing down a large amount at once. Let the liquid cool if it feels hot on your lips or tongue. If warmth makes your throat feel worse, try a cool drink instead.

Evidence: Hydration is important, but evidence that warm water itself shortens a sore throat is limited. The benefit is mainly comfort and fluid intake; there is no need to drink more than feels comfortable in the hope of speeding recovery.

3. Saltwater gargle

A saltwater gargle may soothe irritation and help clear mucus from the back of the throat. It is intended to be spat out, not swallowed, and may be useful when you want temporary relief without a lozenge or a sweet drink.

Use:

1/2 teaspoon (2.5 mL) of salt
1 cup (240 mL) of warm water

Dissolve the salt in the warm water.
Gargle a small mouthful at the back of your throat.
Spit out the liquid and repeat as comfortable.

Evidence: Saltwater gargling is a common comfort measure, but strong evidence that it speeds recovery from a sore throat is lacking. Stop if it stings or makes the irritation worse.

Only use this method if you can gargle and spit safely. It is not suitable for a young child who might swallow the mixture or choke on it.

4. Plain throat lozenges or hard candy

Sucking a plain lozenge or piece of hard candy can stimulate saliva, which helps keep the throat moist. The slow-dissolving item may also give short-lived relief by reducing the feeling of dryness or scratchiness.

Let one dissolve slowly in your mouth and follow the package directions. A sugar-free option may be preferable if you are limiting sugar. This remedy is different from a medicated throat lozenge, which contains an active ingredient and should be used according to its label.

Evidence: The saliva-producing effect is plausible, but evidence for ordinary, unmedicated lozenges as a sore throat treatment is limited. Results for a particular medicated product should not be assumed to apply to plain candy.

Lozenges and hard candy can be choking hazards. Do not give them to children younger than 5 years, or to anyone who has difficulty swallowing safely.

5. Cold drinks or ice chips

Cold can temporarily dull discomfort, while a cool drink also provides fluid. Some people find cold more comfortable than warmth, particularly when the throat feels raw. Others prefer room-temperature or warm fluids, so choose the temperature that feels best.

Take small sips of a cool drink or let a small ice chip melt slowly in your mouth. Avoid forcing yourself to swallow if it causes severe pain. Cold items may relieve the sensation briefly, but they do not remove an infection or another cause of the irritation.

Evidence: Direct evidence that cold drinks or ice chips shorten a sore throat is limited. Their use is mainly based on temporary comfort and hydration rather than a demonstrated effect on recovery time.

Ice chips can pose a choking risk for young children and for anyone with swallowing difficulties. Do not use them if they cannot be managed safely.

6. A clean humidifier

Dry indoor air can make a throat feel more irritated, especially if you breathe through your mouth. A cool-mist humidifier adds moisture to the air and may make a dry room more comfortable. It is most useful when the air itself seems to be contributing to the scratchy feeling.

Follow the manufacturer’s cleaning instructions, empty and dry the tank regularly, and use the recommended water. A dirty humidifier can spread contaminants into the air. Avoid breathing steam over a bowl of hot water: spills and steam can cause burns.

Evidence: Humidified air may ease dryness, but there is limited direct evidence that a home humidifier treats a sore throat or makes it resolve faster. If it does not make you more comfortable, there is no need to keep using it for this purpose.

7. Voice rest

Talking for long periods can aggravate an already irritated throat, particularly if your voice is hoarse. Giving your voice a break may reduce the friction and effort associated with speaking while the irritation settles.

Speak less when practical, use a comfortable normal voice when you do talk, and avoid shouting. Whispering can also strain the voice, so it is not necessarily a better substitute. Keep fluids nearby if your mouth or throat feels dry.

Evidence: Voice rest is a practical way to avoid further irritation, but direct evidence that it shortens an ordinary sore throat is limited. It will not address an infection or another underlying cause. If your voice remains hoarse after the sore throat has otherwise improved, ask a clinician for advice.

When should you see a doctor for a sore throat?

Get emergency help now if you have trouble breathing, cannot swallow saliva, are drooling because you cannot swallow, or develop rapidly worsening throat swelling. These signs need prompt assessment rather than another home remedy.

Contact a clinician if a sore throat is severe, is getting worse, or has not improved after about a week. Seek advice sooner if you have fever, a rash, signs of dehydration, or a weakened immune system. An infant younger than 3 months with a fever needs prompt medical assessment.

A clinician may check for causes such as strep throat when appropriate. Home remedies can make you more comfortable, but they do not replace testing or prescribed treatment; do not stop prescribed medication because your throat feels better.

For children, pregnancy, or ongoing conditions such as diabetes, check with a clinician or pharmacist before using medicated lozenges or if you are unsure which remedy is appropriate. Plain honey is unsuitable for infants younger than 1 year, and choking hazards make lozenges, hard candy and ice chips unsuitable for some young children.