A sore throat is a common symptom that often signals the start of a viral or bacterial infection, such as a cold, flu, or strep throat. While it can be uncomfortable, there are plenty of simple and effective remedies to ease your discomfort and promote healing.

Here are 13 proven ways to soothe your sore throat and feel better faster.

1. Prioritize Rest

Rest is crucial for your immune system to function at its best. A lack of sleep can weaken your body’s ability to combat the virus or bacteria causing your sore throat. Make sure to get adequate sleep and minimize physical stress to speed up recovery.

2. Stay Hydrated

Keeping your throat moist helps reduce irritation. Drink plenty of fluids like water, herbal teas, and broths. Warm liquids are especially helpful—they hydrate, loosen mucus, and provide soothing relief.

3. Use Anti-Inflammatory Medications

Over-the-counter NSAIDs such as ibuprofen or naproxen can help reduce pain, swelling, and any associated fever. Take them with food to avoid stomach upset, and always follow the dosage instructions.

4. Try Lozenges, Sprays, or Cough Syrup

Throat lozenges with menthol or numbing agents (like benzocaine), throat sprays, and cough syrups can ease throat discomfort. Look for products labeled to relieve sore throats or calm coughs.

5. Take Antibiotics (If Prescribed)

If your sore throat is caused by strep throat or another bacterial infection, a healthcare provider may prescribe antibiotics. Be sure to complete the full course even if your symptoms improve early.

6. Drink Herbal or Non-Herbal Teas

A warm cup of herbal tea can bring soothing comfort. Green, black, or white teas also provide antioxidants that may help your body fight infection. Adding lemon (vitamin C) or honey can boost the benefits.

7. Have a Spoonful of Honey

Honey has natural antimicrobial properties and a thick consistency that coats the throat. Take a spoonful or stir it into warm tea. However, never give honey to children under one year old due to the risk of infant botulism.

8. Eat Warm, Nutritious Soup

Chicken soup has long been a go-to remedy for cold symptoms, thanks to its warmth, hydration, and nutritional value. It can help reduce inflammation and soothe the throat. If you’re vegetarian, opt for a veggie-based broth instead.

9. Try Marshmallow Root Tea

Marshmallow root has traditionally been used to calm irritated throats and relieve dry coughs. It’s available in tea or supplement form. Note: Store-bought marshmallows don’t contain marshmallow root and won’t have the same effect.

10. Enjoy Cold Treats

Cold foods like popsicles, ice chips, or even ice cream can numb the throat and ease pain. Choose these if warm drinks don’t appeal to you.

11. Gargle with Salt Water

Mix half a teaspoon of salt with a cup of warm water and gargle several times a day. This can help reduce swelling, remove irritants, and loosen mucus in your throat.

12. Use a Nasal Rinse

Post-nasal drip can worsen a sore throat. Rinsing your nasal passages with saline using a neti pot or nasal spray bottle may help clear mucus and reduce throat irritation. Use sterile or distilled water only.

13. Run a Humidifier

Dry indoor air can further irritate your throat. A humidifier can add moisture to the air, making it easier to breathe and calming throat discomfort. Keep humidity levels between 40% and 50% to avoid mold and allergens.

When To Contact a Doctor

While most sore throats improve within a week, you should consult a healthcare provider if:

  • The pain is severe or lasts more than seven days

  • You have a high fever or chills

  • You feel dehydrated or cannot keep fluids down

  • Your symptoms worsen after initial improvement

  • You experience shortness of breath or wheezing

Certain groups, such as young children, older adults, and those with chronic illnesses, should be especially cautious.

Quick Recap

Sore throat remedies range from rest and hydration to OTC medications, honey, teas, and humidifiers. Most cases resolve on their own, but if your symptoms persist or worsen, it’s best to seek medical advice.