Treating Sore Throats

Sore throat symptoms can be rough. Your saliva goes down like sandpaper, every cough makes you wince, and the only thing you can think about is making that lump in the back of your throat go away.

But to ease the pain, you need to understand what’s causing your sore throat in the first place: dry air, smoking, acid reflux, viral infections like the flu or common cold, and bacterial infections like strep can all lead to a sore throat.

Infections:
- In general, a viral infection usually comes with other symptoms, like muscle aches and fatigue, along with your sore throat, says Chester Griffiths, M.D., an otolaryngologist at Providence Saint John’s Health Center in Santa Monica, Calif.
- With a bacterial infection, on the other hand, the pain is usually more focused on your throat and the soreness tends to be pretty severe, Dr. Griffiths says. You may also have intense pain when you swallow, along with a high fever. No cough, runny nose, or hoarseness - these usually indicate a virus, not strep.

Exposure to smoke, breathing in dry air, and having acid reflux tends to feel “very different” from an infection, says Jason Abramowitz, M.D., an ear, nose, and throat specialist at ENT and Allergy Associates. “Usually patients do not feel as sick overall [and] the pain is also usually not as severe,” he says.

The good news: Sipping warm tea and sucking on cough drops or zinc lozenges can usually soothe the throat irritation and inflammation that are causing your agony, says . Still, some of your favorite home remedies may just be masking the pain—not actually resolving it. If you really want to get rid of a sore throat, reach for these best OTC cures next time you’re feeling achy.

Home remedies to avoid

There are a few home remedies you may have come across that won’t do you any favors. Experts recommend steering clear of these:

Drinking apple cider vinegar. People regularly applaud ACV for its antibacterial activity, but it’s complicated—and is unlikely to get rid of a sore throat. “There is little doubt that apple cider vinegar has antibacterial and possibly antifungal properties in lab studies, but whether or not this translates into helping viral or bacterial sore throats is unknown,” Dr. Comer explains. “Additionally, there are potential significant issues to extended use of vinegar with the tooth enamel—vinegar is acidic, and repeated use can damage tooth enamel.” The acidity in the vinegar may also irritate your throat, Holmes says.

Using essential oils. Oils like thyme, tea tree oil, and lavender are homeopathic solutions for a sore throat, but there isn’t a lot of research to support their use, per the Cleveland Clinic.

Drinking alcohol. Hot toddies—which include hot water, whiskey, honey, and lemon juice—are a popular sore throat remedy, but this can actually make you feel worse, according to Parul M. Goyal, M.D., associate professor of medicine at Vanderbilt University Medical Center. “Avoid using any form of alcohol or excess of caffeinated beverages, as they can dehydrate you,” she says.

Home Remedies to try

Gargle with salt water. Salt water is a great home remedy for sore throat, as it can reduce swelling and calm inflammation and irritation. It may also help draw infections or irritants to the surface of your throat, where your body is better able to deal with them. Dissolve 1/4 to 1/2 teaspoon of salt in eight ounces of warm water and gargle every hour or two.

Drink extra-cold liquids. Those first few swallows may not be pleasant. But just as icing a sprained ankle can dull the pain and prevent swelling, drinking icy liquids can both numb your throat and calm some of the inflammation that’s causing you pain.

Suck on an ice pop. If you get sick of downing ice water, a popsicle can be just as effective at fighting off the inflammation in your throat. Just be sure to steer clear of citrus flavors which can trigger acid reflux and in turn, worsen your symptoms.

Swallow antacids. If you think acid reflux is to blame for your sore throat, taking antacids or other reflux meds could help relieve pain, Dr. Finkelston says. As a first-line treatment, try an over-the-counter antacid such as Tums or Mylanta.

Coat and soothe your throat with honey. There’s a reason honey is a popular ingredient in cough medicine and teas: It has antibacterial properties, coats your throat to reduce irritation, and adds much needed sweetness to your cup. Simply add a tablespoon to warm water or tea and sip away until you feel your symptoms ease up.

Pop a pain reliever. Ibuprofen can help put a stop to the coughing and throat-clearing that prevents your sore throat from healing, Dr. Finkelston says. Just be sure to take your ibuprofen with food, and follow the dosing instructions on the label.

Take time to recharge. If you’re super stressed and worn out, your body’s immune system will have a harder time with the recovery process—so get some rest! Time in bed or away from life’s usual stressors—like work, taking care of the kids, and cleaning up the house—can help recharge your immune system, Dr. Finkelston says. Aim for at least 7 to 9 hours of sleep per night.

Take a steam shower. Steam helps humidify your airways, says Dr. Griffiths. “Any humidification can relieve symptoms,” he says. The tissues in your throat produce mucus under normal circumstances and, when they’re swollen, they can get dry and scratchy, he explains. Humidity can help add some moisture back into the area, soothing it in the process.

Gargle with an antibacterial mouthwash. Gargling with diluted Cepacol mouthwash can help provide pain relief for your sore throat, says Aline M. Holmes, D.N.P., R.N., a clinical associate professor at Rutgers University School of Nursing. Try mixing half a capful of the mouthwash with half a capful of water and gargling.

Sip herbal teas. Turmeric is the trendy spice you should definitely be adding to your diet. While some of its benefits—including its potential to prevent cancer or brain diseases—require more study, its anti-inflammatory powers are well-established and may help get rid of your sore throat, Dr. Finkelston says. Add a few dashes to your tea or salt-water gargle.

You also try other teas if you prefer another flavor. “Many herbal teas have a positive immune effect and helps our body fight infection,” Dr. Abramowitz says. He recommends choosing a tea with Echinacea—it’s been shown to help boost your immune system.

Teas to Soothe Your Sore Throat

Chamomile Tea: If you want a more classic herbal tea, we recommend chamomile with a touch of honey. The tea is very calming, and the honey offers a smooth sweetness to help coat the throat. Specifically, antioxidant-rich chamomile has been shown to lubricate the throat to improve soreness and hoarseness.

Ginger Tea: Both ginger and galangal (a similar root) are well-known for their anti-inflammatory effects. While treating the inflammation and possible infection associated with a sore throat is great, adding a dash of cinnamon to this tea can make its effect even greater, thanks to its antibacterial properties. Plus, it adds a nice flavor.

Turmeric Tea: Turmeric, which is from the same family as ginger, has long been used as an infection-fighting antiseptic in South Asian countries. While you traditionally find the vibrant ingredient in curries, stir fries, or soups, sipping the spice as a tea may have anti-inflammatory and antimicrobial properties, research shows. It’s also known to soothe an upset stomach.

Peppermint Tea: If you’re looking specifically for cooling relief, peppermint can get the job done. Peppermint is rich in menthol, which is responsible for the cooling sensation you associate with mint. Both peppermint and menthol have antibacterial properties—a plus if your sore throat is a result of a bacterial infection, like strep.

Green Tea: You’ve likely heard about all of the wonderful benefits of classic green tea, but allow us to refresh your memory. The popular drink is packed with amino acids, vitamins, and minerals—but the real star of the show is its antioxidant content, which may account for up to 30 percent of its dry weight. That’s why green tea has been linked to disease prevention and better heart health—its anti-inflammatory, antibacterial, and antiviral properties do wonders for your body, especially when you’re feeling under the weather. The best part? Green tea has a light taste, so you can add a pinch of honey or cinnamon to adjust the flavor as you like.