13 Soothing Sore Throat Remedies for a Speedy Recovery

A sore throat can be the first sign of a viral or bacterial infection, such as a cold, the flu, or strep throat. There are a number of sore throat remedies to help you find relief. Resting, drinking lots of clear fluids, and over-the-counter (OTC) medications may help soothe a sore throat.

You can consult with a healthcare provider to determine the cause of your sore throat and receive prescription medications to help, if necessary. Learn more about sore throat remedies.

Prioritizing rest is a key way to fight off a sore throat. Taking it easy and getting lots of sleep boosts your immune system. Too little sleep reduces your body’s ability to fight off the infection that caused your sore throat.

“The vast majority of sore throats are caused by cold viruses, and we know that there’s very little we can do to cure a cold once we’ve got it,” Jeffrey Linder, MD, chief of general internal medicine and a professor of medicine at Northwestern University Feinberg School of Medicine, told Health. “Making sure your body is well rested will at least help it fight off the virus so you can get better sooner.”

A dry sore throat tends to hurt more. Drinking plenty of liquids, such as water and tea, and staying well hydrated not only helps your body fight infection, but also moistens your throat to keep it more comfortable. Warm beverages may also help a bit more than cool ones to soothe your throat, prevent dehydration, and even ease congestion.

OTC medications, such as non-steroidal anti-inflammatories (NSAIDs) like Advil or Aleve, are some of the most effective treatments for sore throat.

“These medicines are combination pain relievers and anti-inflammatories, so they’ll make you feel better, and they’ll also reduce some of the swelling associated with a sore throat,” Dr. Linder said. “If you have a fever that’s also contributing to your symptoms, they can help reduce that as well.”

NSAIDs can cause an upset stomach in some people. Taking them with food can help to prevent this.

Throat lozenges and cough drops that contain menthol (a cooling mint) or an anesthetic, or numbing agent, like benzocaine, may help with a sore throat. Throat sprays, like Chloraseptic, also contain anesthetics that can help to soothe a sore throat.

If you also have a cough, cough syrup, such as Robitussin, can help reduce the cough.

A sore throat may be caused by strep throat, a bacterial infection that infects the throat and tonsils, about 10% of the time in adults.

Your healthcare provider will likely prescribe an antibiotic if you test positive for strep throat or another bacterial infection. Always take the entire course of medicine, even if you feel better after a few days.

A warm cup of herbal tea may help a sore throat. Non-herbal teas—made with black, white, or green leaves—contain antioxidants that may strengthen immunity and ward off infection.

For an extra boost, add a teaspoon of lemon juice, which contains vitamin C and can boost immune function. You can also add some honey for additional benefits.

You can add honey to your tea or simply eat a spoonful. Not only does the thick, syrupy texture of honey coat and soothe your throat, but it also has antimicrobial properties that may help you heal faster.

However, children under the age of 1 should not be given honey since it has been linked to cases of infant botulism.

Chicken soup is an age-old home remedy for colds that promotes immunity and reduces inflammation. “The sodium in the broth may have anti-inflammatory properties, and it can feel good going down,” said Dr. Linder.

Some people may find eating to be painful and difficult with a sore throat. Warm soup may be tolerable while also ensuring you get the necessary nutrients and hydration to fight the infection. Chicken soup is particularly effective due to its protein and other nutritional content, however, any warm liquid can be helpful for a sore throat. If you don’t eat chicken, consider a vegetable broth-based soup instead.

Sap from the marshmallow plant has been used for centuries—usually in tea form—to treat coughs, colds, and sore throats. Studies show that this ancient remedy can soothe irritated throats, dry coughs, and other minor respiratory complaints.

Note that you’ll need to take your marshmallow root in tea or supplement form, as the sugary marshmallows you find in the grocery store offer little nutritional value and typically don’t contain marshmallow root.

Sucking on ice chips or popsicles can help soothe a sore throat. Other cold treats like ice cream may feel good on your sore throat, too.

Gargling warm salt water a few times a day can reduce swelling in the throat and loosen mucus, helping to flush out irritants or bacteria.

Dissolve half a teaspoon of salt in one cup of water. If the salty taste is too unpleasant, you can add a small amount of honey to sweeten the mixture. Then, tip your head back, gargle for about 30 seconds, then spit the water out.

Post-nasal drip is a common throat irritant. Rinsing your sinuses with salt water using a nasal spray bottle, neti pot, or another irrigation device can provide relief. Nasal rinsing works by loosening thick mucus and clearing your nasal passages of:

Make sure you use distilled or sterile water—not tap water—for sinus irrigation. Be sure to follow the product instructions to reduce your infection risk.

Humidifiers can add moisture to a room with dry air, making breathing easier and more pleasant, which may help calm your symptoms.

Note that too much indoor humidity can also be a problem, especially for people with certain allergies. Both mold and dust mites thrive in a damp environment. The ideal indoor humidity level is between 40% and 50%.

Most sore throats will get better within a week. Consult a healthcare provider if your sore throat lasts longer than a week, if your sore throat is very painful, does not respond to any of the remedies you’ve tried, or if you have any other questions or concerns about treating your sore throat.

There are many ways to find relief from a sore throat, Sore throat remedies may include medications like cough drops and cough syrup, eating chicken soup and drinking fluids, getting plenty of rest, and rinsing your sinuses. Contact a healthcare provider if your sore throat doesn’t get better with treatment.