A sore throat can make you feel miserable. It usually is caused by a virus, bacteria, or allergies. Most sore throats will get better within a week. You can do several things to soothe a sore throat, including drinking warm beverages, saltwater gargles, and lozenges.

1. Warm Beverages

Warm drinks, like teas or broth, can be soothing if you have a sore throat. They can increase blood flow to the area and hydrate you, which is important if you’re sick.

Some teas, like chamomile, may offer anti-inflammatory effects. When inflammation goes down, you might feel less pain.

2. Lozenges or Hard Candies

Sucking on lozenges or hard candies can help stimulate the production of saliva, which can make your throat feel better. Many lozenges also contain menthol, which may dull any discomfort in throat tissue. Make sure you don’t give lozenges or hard candies to young children under age 5 because they are a choking hazard.

3. Cold Foods

Cold foods, like popsicles, smoothies, or frosted treats, can help soothe an irritated throat. They help temporarily numb the area, so you feel less pain. They also provide hydration and may be easier to eat compared to other foods.

4. Medicines

Depending on the cause, over-the-counter (OTC) or prescription medicines may help a sore throat. Antibiotics won’t work if you have a virus, but they will treat strep throat, a bacterial infection.

OTC pain relievers like Advil (ibuprofen) and Tylenol (acetaminophen) can relieve soreness if you have a virus. Certain prescription and OTC medicines may also alleviate symptoms if your sore throat is due to allergies.

5. Saltwater Gargle

Gargling warm salt water several times a day may clear mucus, lessen inflammation, and help throat soreness. Mix half a teaspoon (tsp) of salt with 1 cup of warm water. Gargle it and spit it out. Some people also use a baking soda gargle, which has a similar effect.

6. Humidifier

Dry air can irritate your throat. A humidifier adds moisture to the air, which may make breathing easier. Running a humidifier at night while you sleep may be especially helpful for a painful sore throat.

7. Stay Hydrated

Staying hydrated is important if you’re feeling under the weather. If you’re dehydrated, your body can’t make enough saliva to keep your throat lubricated. This can make your symptoms worse. Water, tea, and warm soups are all good options for promoting hydration. Consuming caffeine and alcohol can lead to dehydration.

8. Honey

Honey is a natural anti-inflammatory that may soothe a sore throat. Some research has shown that honey is more effective than certain medicines at relieving nighttime cough in kids. You can eat a spoonful of honey or add it to your favorite tea, smoothie, or yogurt.

Babies under 1 year old should not have honey because it can give them botulism, a type of severe food poisoning.

9. Peppermint

Peppermint provides a cool sensation, which might help a sore throat. It may have anti-inflammatory properties. The menthol in peppermint may also open up your sinuses. Peppermint tea is one easy way to consume peppermint. Or, you can take peppermint oil in a capsule or liquid.

10. Echinacea and Sage Spray

One older study suggested a spray containing echinacea and sage can soothe a sore throat as well as OTC throat sprays. Such sprays are available over the counter.

You can make this solution by combining 1 tsp ground sage, 1 tsp ground echinacea, and half a cup of water. Boil the water and place the herbs in a jar with it. After 30 minutes, pour the mixture through a strainer into a small spray bottle. Spray it into your throat as needed.

11. Cayenne Pepper

This sounds like it would be irritating, but cayenne pepper can help ease a sore throat. It contains capsaicin, which may naturally block pain and lower inflammation. You can try gargling a few drops of cayenne pepper sprinkled into warm water, but don’t do this if you have open sores in your mouth.

12. Steam Shower

A steam shower works much like a humidifier. It helps to moisten the air you breathe in. The extra moisture can lubricate your throat, which may help you feel better.

13. Rest

Getting enough rest is an important strategy for helping you feel better. If you are tired or worn down, your body might not be able to fight off whatever illness is causing your sore throat. Make sure you take it easy and get enough sleep each night.

Things to Avoid When You Have a Sore Throat

If you have a sore throat, try to avoid these irritants:

• Smoking
• Secondhand smoke
• Foods that are spicy, acidic, salty, or difficult to swallow

What Makes Swallowing Easier?

Eating or drinking soft foods can help make swallowing easier. Some examples include:

• Smoothies
• Yogurt
• Mashed potatoes
• Eggs
• Gelatin
• Bananas

When to See a Healthcare Provider

Most sore throats are caused by respiratory viruses (such as the common cold) and should improve in a few days. If your symptoms persist or worsen, see a healthcare provider.

You may want to consult a healthcare provider to see if they recommend a test to rule out strep throat. A throat swab test can determine if you have this infection, which requires antibiotics.

Also, see a medical professional if you have these symptoms:

• Trouble breathing or swallowing
• Blood in your saliva or phlegm
• Dehydration
• Severe drooling (in kids)
• Joint pain or swelling
• Rash
• A very high fever
• Symptoms that worsen or don’t improve in a few days

A healthcare provider can diagnose the underlying condition and recommend appropriate treatment. You may have strep throat. Another common culprit of sore throats is tonsillitis, which means your tonsils are swollen and inflamed. Or it could be due to allergies.

Preventing Sore Throat

You can help prevent a sore throat by avoiding infections and irritants. Here are some tips:

• Wash your hands often.
• Eat a healthy diet.
• Avoid being around people who are sick.
• Don’t smoke or expose yourself to secondhand smoke.

Summary

Most people experience a sore throat from time to time. Though it is unpleasant, symptoms typically go away on their own. Remedies include eating warm or cool foods, using a humidifier, staying hydrated, taking OTC medications, and getting plenty of rest. Talk to your healthcare provider if your sore throat is severe or doesn’t go away.