Sore throat is a common symptom experienced by many, often caused by viral infections and typically resolving within a week1 2. While most sore throats improve on their own, managing symptoms effectively can ease discomfort and support recovery1 . This article presents 13 evidence-based remedies to relieve sore throat pain quickly and safely1 3.
1. Get Plenty of Rest
Rest is a fundamental remedy for sore throat relief. Taking it easy and getting plenty of sleep boosts the immune system, helping the body fight infection4 5. Sleep deprivation impairs immune function, increasing susceptibility to infections, including those causing sore throat6 . Most sore throats are viral and self-limiting, so treatment focuses on symptom relief rather than cure1 . Adequate rest supports the immune response and may shorten the duration of viral sore throat symptoms5 .
“The vast majority of sore throats are caused by cold viruses, and there is very little that can be done to cure a cold once it has started. Ensuring your body is well rested can help it fight off the virus so you can recover sooner.”
— Jeffrey Linder, MD, Northwestern University Feinberg School of Medicine3
2. Stay Hydrated with Fluids
Hydration plays a key role in soothing a sore throat. Dryness in the throat exacerbates irritation and pain7 . Drinking plenty of fluids maintains mucosal moisture, which soothes throat irritation and supports immune defense8 . Warm fluids, such as tea or broth, can relieve throat discomfort and improve mucus flow, aiding symptom relief7 . Avoid caffeine and alcohol, as they can cause dehydration3 .
“Warm liquids help loosen mucus and clear the throat. Warm temperatures may also reduce coughing by soothing the back of the throat. Cold liquids may help with throat pain and inflammation. Trying both warm and cold liquids can help determine what works best for an individual.”
— Amy Zack, MD, Cleveland Clinic9
3. Use Anti-Inflammatory Medications
Nonsteroidal anti-inflammatory drugs (NSAIDs) are effective for reducing pain and inflammation associated with sore throat10 11. These medications combine pain relief with anti-inflammatory effects, helping to reduce swelling and discomfort3 . NSAIDs also serve as antipyretics, lowering fever in upper respiratory infections6 . Gastrointestinal side effects are common but can be minimized by taking NSAIDs with meals6 .
“These medicines are combination pain relievers and anti-inflammatories, which can alleviate pain and reduce swelling associated with a sore throat. They can also help reduce fever contributing to symptoms.”
— Jeffrey Linder, MD, Northwestern University Feinberg School of Medicine3
4. Soothe with Cough Syrups and Lozenges
Throat lozenges and sprays containing local anesthetics provide temporary pain relief by numbing the mucosa12 13. Lozenges often contain menthol, which can stimulate saliva production and soothe throat tissues14 . Throat sprays with anesthetics reduce discomfort and improve swallowing12 13. Cough suppressants may also help alleviate cough symptoms that often accompany sore throat8 .
5. Consider Antibiotics When Needed
About 15–30% of sore throat cases, especially in children and adolescents, are caused by Group A Streptococcus bacteria2 15. Antibiotics are recommended only for confirmed bacterial sore throat to prevent complications such as rheumatic fever and kidney inflammation1 15. Completing the full course of antibiotics reduces the risk of complications and antibiotic resistance1 15. Most sore throats are viral and do not benefit from antibiotics1 .
6. Drink Soothing Herbal Tea
Herbal teas can provide symptomatic relief by moistening and soothing the throat8 . Tea polyphenols have antioxidant and immunomodulatory effects beneficial in respiratory infections2 16. Vitamin C, often found in citrus teas, supports immune defense and may reduce the duration of upper respiratory infections2 16. Chamomile tea, in particular, has anti-inflammatory properties that may ease throat pain17 .
7. Try a Spoonful of Honey
Honey has antimicrobial and anti-inflammatory properties that help relieve sore throat symptoms18 19. It coats the throat, reducing irritation and soothing discomfort18 19. Honey can be taken alone or added to warm tea or other beverages18 19. However, honey is contraindicated in infants under 12 months due to the risk of botulism2 16.
“Honey is a natural anti-inflammatory. It is safe for most people aged 1 year and older and can be effective for soothing a sore throat.”
— Heidi Hutchison, MD, Penn State Health17
8. Eat Nourishing Chicken Soup
Warm chicken soup is a traditional remedy that provides hydration and nutrients to support recovery from upper respiratory infections2 16. The warm broth soothes throat irritation and helps maintain hydration2 16. Chicken soup's protein and nutritional content may also promote immunity and reduce inflammation3 . Any warm broth-based soup can offer similar benefits8 .
“Warm soup may be tolerable while also providing necessary nutrients and hydration to fight infection. Chicken soup is particularly effective due to its protein and nutritional content, but any warm liquid can be helpful for a sore throat.”
— Jeffrey Linder, MD, Northwestern University Feinberg School of Medicine3
9. Use Marshmallow Root Remedies
Marshmallow root is a herbal remedy used for throat irritation and minor respiratory complaints8 . Its mucilage content coats and protects irritated mucous membranes, providing soothing relief8 . Marshmallow root is typically consumed as a tea or supplement; candy marshmallows do not provide these therapeutic effects8 .
10. Soothe with Cold Popsicles
Cold treats like popsicles, ice chips, or ice cream can numb the throat and reduce swelling, providing temporary relief from sore throat discomfort8 20. Cold foods are often easier to swallow and help maintain hydration when eating is painful8 .
11. Gargle with Salt Water
Gargling warm salt water several times a day can reduce throat inflammation and aid mucus clearance7 . A saline solution of about 0.9% (half teaspoon salt per cup of warm water) is effective for throat gargling7 . Gargling for 15–30 seconds before spitting is recommended for optimal effect7 . Adding honey to the saltwater can improve taste and add soothing properties18 2.
12. Perform Nasal Irrigation
Post-nasal drip can irritate the throat and worsen sore throat symptoms8 . Nasal saline irrigation reduces nasal congestion and post-nasal drip by clearing allergens and irritants from the nasal passages7 8. Using sterile or distilled water is essential to prevent infection7 . Proper cleaning and use of irrigation devices are important to avoid complications7 .
13. Use a Humidifier for Moisture
Increasing indoor humidity soothes irritated mucous membranes and reduces throat dryness8 . Maintaining relative humidity between 40% and 60% optimizes respiratory comfort and health while limiting allergen proliferation such as mold and dust mites8 . Excess humidity can worsen allergic symptoms, so balanced humidity is key8 .
14. When to See a Doctor
Most sore throat symptoms resolve within 5–7 days1 . Medical evaluation is warranted if symptoms persist, worsen, or are severe1 . Seek healthcare if you experience:
- Difficulty breathing or swallowing
- Blood in saliva or phlegm
- Dehydration or severe drooling in children
- Joint pain, swelling, or rash
- Very high fever
- Symptoms that do not improve after several days1 317
A healthcare provider can diagnose underlying causes such as strep throat or tonsillitis and recommend appropriate treatment21 .
15. Summary of Throat Remedies
- Rest supports immune function and may shorten symptom duration4 5.
- Staying hydrated with warm or cold fluids soothes throat tissues and maintains mucosal moisture7 8.
- NSAIDs reduce pain, inflammation, and fever but should be taken with food to minimize stomach upset10 6.
- Throat lozenges and sprays provide temporary numbing and comfort12 13.
- Antibiotics are reserved for confirmed bacterial infections and must be completed fully1 15.
- Herbal teas, honey, and chicken soup offer soothing, anti-inflammatory, and nutritional benefits18 192.
- Marshmallow root and saltwater gargles protect and cleanse irritated mucous membranes7 8.
- Cold popsicles numb pain and ease swallowing8 20.
- Nasal irrigation and humidifiers reduce throat irritation caused by dryness and post-nasal drip7 8.
- Consult a healthcare provider if symptoms are severe, persistent, or accompanied by warning signs1 3.
