Got a Sore Throat? Here's Why An Old-School Salt Water Gargle Might Be Your Best Bet

If you’ve ever had a sore throat (ahem, all of us?) you probably have a go-to solution like hot tea, cough drops or even over-the-counter pain relievers. But what if we told you that you might have a proven sore throat pain reliever in your pantry or spice rack?

Now that we’re in the thick of cold and flu season, we have some good news for you: It turns out that salt water can be used for more than just cooking pasta. A salt water gargle can help ease a sore throat, whether it is a symptom of allergies or the common cold. But why does it work, and what’s the perfect recipe to get the ultimate benefits? Here’s what to know about gargling with salt water—and the right ratio of salt to water to use—to ease the pain of a sore throat. Get ready to start mixing, because even though it might not taste great, you’ll get relief before you know it! 

Related: The Best Foods for a Sore Throat

Causes Of a Sore Throat

Most of us have had a sore throat at one point or another. But what actually causes it to happen?

According to the Centers for Disease Control and Prevention (CDC), sore throats are most commonly caused by viruses (often the same that cause a cold, flu or, yes, coronavirus). They can also be caused by bacteria group A strep—which causes strep throat—allergies, smoking or secondhand smoke and, according to Dr. Anthony Zabel, MD, a primary care physician at Indiana University Health, even acid reflux. The good news is that most sore throats can be treated at home (the CDC highlights most sore throats don’t require antibiotics).

🩺 SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week 💊

“It is reasonable to treat sore throat symptoms at home with ibuprofen or acetaminophen,” explains Dr. Zabel. “Home remedies such as honey tea and salt water gargles are also effective.”

Of course, this is true when talking about sore throats specifically; Dr. Zabel notes that if you have a fever, chills or difficulty swallowing, it may be a sign of a more serious illness and you should consult a doctor. This is especially true with COVID-19, as sore throat is a common symptom. “If someone develops a new sore throat, they should stay home and consult their physician for further recommendations to help prevent further community spread of COVID-19,” Dr. Zabel stresses.

Related: How Long Does the Flu Last?

The Science Behind Salt Water Gargles

If your sore throat is treatable at home, salt water gargles are a widely-shared remedy. But does it work? If you’ve sworn by salt water for a sore throat, you weren’t just imagining things—it’s a proven pain reliever. In addition to over-the-counter pain medications, gargling with salt water is a common treatment recommendation in medical literature and studies have been conducted that ultimately prove its efficacy. 

For example, a study published in the Journal of Complementary and Alternative Medical Research in September 2019 determined that gargling with salt water is a natural and harmless at-home treatment option, finding that it reduced pain and other sore throat symptoms in patients who had a sore throat caused by a virus (versus bacteria that would require antibiotics). Another study from the American Journal of Preventive Medicine published in November 2005 found that gargling with salt water actually helped prevent upper respiratory tract infections when done regularly by healthy individuals. 

So, why does it work? According to Penn Medicine, gargling with salt water not only kills bacteria in the throat, it also loosens mucus and offers pain relief. Dr. Zabel likens this to a local anesthetic effect. 

Related: 17 Immune-Boosting Health Habits

Salt Water Gargle Recipe

Before you make gargling with salt water a regular part of your routine, Dr. Zabel notes that salt-water gargles don’t need to be regularly performed if you’re healthy, unless a doctor instructs you to do so. If you are ready to add it to your at-home treatment plan, however, try pairing it with over-the-counter medications and even honey tea.

Dr. Zabel provides the following “recipe” for your gargle:

“A half teaspoon of table salt dissolved in 8 ounces of warm water can be used as frequently as needed for pain relief,” he instructs. Easy enough, right?

Up Next:

Related: Doctors Break Down What the Common Cold Actually Is, and How to Treat It

Sources

• American Journal of Preventive Medicine (November 2005), “Prevention of upper respiratory tract infections by gargling: a randomized trial.”
• Anthony Zabel, M.D., a primary care physician at Indiana University Health.
• Centers for Disease Control and Prevention, “Sore Throat.”
• Centers for Disease Control and Prevention, “Symptoms of Coronavirus.”
• Journal of Complementary and Alternative Medical Research (September 2019), “Randomised Controlled Trial of Salt Solution (Sodium Chloride) Mouth Wash vs Thymol Glycerine Usage in Sore Throat with Non-Bacterial Pharyngitis.”
• The Journal of Family Practice (May 2011), “Clinical Inquiries: Which treatments provide the most relief for pharyngitis pain?”
• Penn Medicine, “6 At-Home Remedies to Ease Your Sore Throat.”